Sugar, sugar, sugar! It’s everywhere…even in the places you’d least expect it!

Mainstream nutritional advice is to limit processed sugar, eat more vegetables, and fill up on fruits, and you’ll notice that almost every health and wellness professional suggests this straightforward, but not so simple, message. 

Even if it’s not what you want to hear, paying attention to how much sugar you consume can have a bigger positive impact on your health than any other dietary change. 

No, like seriously.  

This is partly because in today’s modern world, with an abundance of choices, we are surrounded by unhealthy foods filled with processed sugar that are wreaking havoc on our health. In fact, in the U.S., added sugars account for 17% of the total caloric intake of adults. 

In a conventional supermarket, you can find sugar in disguise in almost every nutritional label! Everyday foods that can be surprisingly loaded with sugar include pasta sauce, dried fruit, canned soup, granola bars, flavored yogurt, salad dressing, ketchup, barbecue sauce, and so much more. 

Sugar addiction is the most widespread, and probably least managed, health problem in the western world. As human beings, we are wired to want sugar because it gives us quick energy, and it makes things taste better. (Unfortunately!)

The truth is, too much sugar can lead to some serious consequences. Aside from the fact that simple sugars can lead to weight gain (think of sodas and sweet teas), sugar can also increase acne, your chance of contracting Type 2 Diabetes, and your risk of getting heart disease. 

Additionally, sugar can actually drain your energy! While foods that are high in sugar quickly spike your blood sugar and insulin levels, this rush of energy doesn’t last long. Before you know it, you’ll be experiencing a sugar crash caused by a sharp drop in blood sugar that will leave you feeling worse than before. 

Okay, now take a deep breath. 

We don’t want you scrambling to your kitchen right now and reading every single food label to see how much sugar you’re eating in a day. That would not be healthy! We aren’t trying to scare you into eating only vegetables from here on out, but we are trying to provide you with the information you need to make healthy decisions for your mind, body, and spirit. Sugar, like all things, is okay to eat in moderation. Unfortunately, though, that’s hard for some of us to control. 

That is why we are providing you with three easy strategies to help you manage your sugar cravings.

3 SECRETS TO CURB SUGAR CRAVINGS

STEP 1: STOP BEATING YOURSELF UP

When a craving comes, address it without judgment. Acknowledge that you have a few different choices at this moment…

First, you can eat what you are craving. Listen, this isn’t necessarily a bad choice. We are allowed to eat the foods that we enjoy and live a balanced lifestyle. We are not promoting a restrictive regime! 

Remember that restricting often leads to binging. If you have a major sweet tooth after you finish your lunch, you are allowed to grab a piece of chocolate! Just like one salad won’t make you a health guru, one sweet won’t destroy your progress. 

But, sometimes what you’re really craving might not be the candy in the drawer… 

Your second choice is to embrace the craving, sit with any feelings that are coming up, and assess if it’s something you really need. Don’t push your feelings aside! Are you wanting this food because you are sad, stressed, or anxious? Are you thirsty? Did you skip lunch today and now feel the after-effects of restriction? Is this specific craving regularly occurring?

Each situation has a story, so you need to address the source of the feelings as you go.

If you know that this craving is coming because you are feeling extremely stressed and just want to feel comforted, there are other things you can do to get past this feeling. Try closing your eyes and breathing deeply for a few minutes. Step away from whatever situation is causing you this stress and give yourself time to debrief. You could also go for a 5-10 minute walk to clear your head!

STEP 2: OPT FOR GOOD SWEETS

Try finding healthier alternatives for the sweets you love! You crave what you eat! #mindblown

When you start feeding your body with nutrient-dense foods, your chances of having sugar cravings will decrease dramatically! (I’ve seen it with my clients time and time again!)

If your body has enough good quality multi-source nutrients, it likely won’t be asking for anything else. For me, adding greens, fruits, and healthy fats has helped in reducing my refined sugar intake.

Which brings me to….

Satisfy your sweet tooth naturally.

If you find it really difficult to stop eating sugary foods, you can always try swapping these out for alternatives. For example, if you always crave a bowl of ice cream at night, you can try making a smoothie with fresh fruit, greek yogurt, and some granola at night instead! It will give you the same consistency and sweetness with much less added sugar! 

We’re not saying you can never have the “real stuff,” but even making these changes a few days each week will help you build a healthier routine. Who knows, maybe you’ll start to like smoothies better than ice cream! 

STEP 3: FUEL YOUR SOUL

Add sweetness to your life!

There are two main reasons why we like to snack on sweets: We are bored or we are short on time. 

If you’re bored, think of the following:

What places, people, or activities can make you feel an immediate sense of peace, satisfaction, and happiness?

For me, it’s connecting with the people I love!

Calling up a friend immediately energizes me versus eating a sugary treat which I know is not healthy for my body.

I also love hiking! Getting lost in the forest, enjoying some fresh air, and giving my body some healthy exercise makes me feel amazing.

What activities bring you sweetness in your life?

Consider making a list of all your favorite things to do and choose from it when you have a craving as if it was your very own dessert menu! 

If you’re short on time, keep on reading: 

Meal prepping is a great solution to make sure you are ready to take on the day in a nutritious manner. When you eat good, you are less likely to crave sugary foods!

BUH-BYE CRAVINGS

Remember that cravings are to be expected sometimes, especially when you first start cutting down on your sugar intake.

By giving yourself grace, addressing your cravings, opting for healthier alternatives, and nourishing your body in all areas of life, we hope that you are able to curb your cravings effectively! And remember, some chocolate here or there isn’t going to kill you!

Here’s to redefining nutrition and changing the way the world feeds itself.

For more on Laura, head here!