3 Tips to Curb Cravings and Choose Healthier Sweet Alternatives
Ever wonder why you struggle with a pesky sweet tooth? Oftentimes, that craving will hit you at the same time of day; perhaps for an afternoon pick-me-up or maybe a little post-dinner treat. One thing is for sure, you’re not alone!
Studies have shown that sugar is 4x more addictive than cocaine and qualifies as an addictive substance for two reasons.
First, when you have even a small amount, it creates a desire for more, and second, suddenly quitting causes symptoms like headaches, mood swings, cravings and fatigue. That’s something to think about the next time we’re craving a treat.
The good news is that there’s an abundance of nourishing sweet options that we can enjoy so that we never have to feel like we’re being deprived. More on that later!
Got Sugar On the Brain?
Onto the human brain, which views sugar as a reward. Sugar makes our brains light up like a pinball machine. The more sugar consumed, the more it’s reinforcing that reward mechanism, which can make it difficult to stay away from. Recent studies have shown that blood sugar has a direct affect on brain health and that people with high blood sugar levels also have higher rates of Alzheimer's disease.
If you’ve ever heard the phrase, “you are what you eat,” it’s true!
Simply put, as food enters your stomach and digests, it’s absorbed into the bloodstream which is how new cells are created. We're completely different people when we eat natural ingredients from the earth, such as leafy greens and fresh fruits, as opposed to sodas and desserts.
Learning how to eat healing food is the cornerstone in the fight against the pain and discomfort related to inflammatory conditions like arthritis and osteoporosis. With a few simple dietary tweaks, you could be on your way to feeling so much better!
What Types of Sugary Foods To Avoid
The two most common types of sugars you’ll find on the market today include refined sugar and high fructose corn syrup.
Refined Sugar, also called sucrose, lacks any real nutrients. It takes extra work for our bodies to digest and in order to absorb the refined sugar, our bodies have to deplete minerals and enzymes causing a deficiency within us. Essentially, this type of sugar acts as a thief, stealing our ability to heal.
High Fructose Corn Syrup (HFCS) is made from cornstarch and it's VERY cheap to produce, making it a favorite for big manufacturers. It can be found in everything from bread, cereal, breakfast bars, lunch meat, soup, and condiments. It's twice as sweet as sugar, twice as addictive and it can damage the liver as much as alcohol.
Adding to that, it's also known to suppress appetite recognizers in the body. This means we don’t feel satiated even if we are satiated. Essentially, this ingredient causes a miscommunication between the signal from the stomach to the brain, so we can’t tell when we’re full.
Both, sugar and HFCS, turn into blood sugar (glucose) once they enter the body and this is where the problem begins. Elevated glucose levels are directly linked to a variety of illnesses such as heart disease, nerve damage, cancer, autoimmune disorders and diabetes.
Focus On What You CAN have!
Rather than thinking about the foods that you can’t have, start to focus on the ABUNDANCE of delicious sweet treats that you can have and fill your fridge with the right items to prepare yourself for success!
Sweetener alternatives
Raw organic honey - 1 teaspoon in your morning cup of coffee
Coconut sugar - just a dash to your homemade granola
100% pure maple syrup - for those oatmeal/banana pancakes
Molasses - for baking cookies
Stevia - which can be added to tea, coffee or yogurt
Alternative Sweet Treats
Fresh or frozen fruit
Fresh or frozen fruit smoothies
Unsweetened Greek yogurt with chopped fruit or a touch a honey
Nice Cream (blended frozen bananas taste like ice cream!)
Chia pudding
Unsweetened nut butter with bananas or celery
Baked Peaches, Apples or Pears with a sprinkle of cinnamon
Any fruit dipped in a high percentage cacao dark chocolate
Be a Detective
Last but not least, READ INGREDIENTS Labels. Be a detective, and find out what you're putting into your body. If the first or second ingredient is sugar (or a form of sweetener) you will be getting an unplanned high sugar meal. Look for plain yogurt or soups and sauces with no added sugar.
References:
https://www.msk.org.au/sugar/amp
https://www.medicalnewstoday.com/articles/326386
https://homecareassistance.com/blog/sugar-dementia-damage-brain-health