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]]>What Causes Sugar Cravings?
The most common culprit behind sugar cravings is simply imbalanced blood sugar levels. Consuming large quantities of sugary foods, especially on an otherwise empty stomach, causes your blood sugar to spike and crash rapidly, leading the body to crave more sugar to maintain energy levels. Emotional factors also shouldn’t be overlooked, as stress triggers the release of hormones that are known to increase sugar cravings.
How to Reduce Cravings
To keep blood sugar levels balanced throughout the day, make sure that your meals include plenty of protein, fiber, and healthy fats. Not only will this make a big difference in reducing the intensity and frequency of sugar cravings, it’ll also help you feel fuller for longer so you’re less likely to turn to sugary treats in the first place.
If you still feel the urge to snack, swap cookies and candy with naturally sweet alternatives like fruit or dark chocolate. with higher cocoa content. For stress-related cravings, try practicing mindfulness techniques such as meditation and deep breathing to help manage emotional triggers.
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]]>Eat Right
Focus on consuming a diet of whole, unprocessed foods that are rich in fiber, lean protein, and healthy fat. Incorporate complex carbohydrates such as whole grains, legumes, and vegetables into your meals, and avoid sugary drinks and snacks. You can also try adding some cinnamon to your diet, as this spice has been shown to balance blood sugar by supporting the movement of sugar from the bloodstream into the body’s cells.
Regular Physical Activity
Physical activity helps your body utilize glucose effectively and lower insulin resistance. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, 3 to 5 days a week. Additionally, incorporating weight training or other muscle-building activities into your routine can help to balance blood sugar by increasing your body’s ratio of insulin-resistant tissue.
Stress Management
Chronic stress can negatively impact blood sugar control, as hormones released as part of the “fight or flight” response prevent sugar from being able to enter our cells. Find healthy ways to manage stress, such as mindfulness meditation, deep breathing exercises, and spending time with friends or loved ones. Prioritize sleep and establish a consistent sleep routine, as a lack of quality sleep can also affect insulin sensitivity.
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]]>Fiber is the structural part of plant foods that your body cannot digest or break down and it’s either classified as soluble or insoluble. When soluble fiber comes into contact with fluids in the gut it forms a gel-like substance that takes up space in your stomach making it feel full. The insoluble fiber pushes it through your system to help you stay regular.
Fiber slows down digestion and the absorption of food so you will receive steady energy, stabilizing your blood sugar and preventing blood sugar spikes. Soluble fiber can also help stave off heart disease as it binds with LDL (“bad”) cholesterol in the digestive system, keeping it from entering the bloodstream and traveling to other parts of the body.
Fiber boosts the population of good gut bugs in your digestive tract, which helps with your immune system and puts you in a better mood. Fiber also benefits your bones by making it easier for your body to absorb magnesium and calcium.
Your recommended daily amount is, for women at least 21-25 grams of fiber per day and for men 30-38 grams per day, so start eating more fruit and vegetables and whole grains.
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]]>Say Goodbye to Restrictive Diets
One of the biggest issues with fad diets is that they put entire food groups off-limits. To maintain a stable blood sugar, you need carbs, protein, and fat. Intermittent fasting is also problematic because it limits the hours you eat in a day and it spikes and drops your blood sugar.
Eat Breakfast
The best way to set your body up for blood sugar control throughout the day is by starting with a balanced breakfast. Eat breakfast within two hours of waking up and make sure your meal has carbs, fat, and protein.
(@bklynsfinesssst)Eat Regularly
To prevent blood sugar drops, eat meals and snacks at a set time. Also, eat something every three to four hours.
Eat After Exercise
Make sure you eat within an hour after you exercise if you’ve worked out for over an hour. Your post-workout snack should include carbs and protein.
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