Guest Blog Written By: Silvia & Trisha from Redefine your balance
What could possibly be more annoying than constant cravings that veer you right off your well-intended eating plan? What if we told you that those cravings are more valuable than you think? Those incessant yearnings for powdered doughnuts or gooey hot fudge could possibly be the key to hitting the target on all your nutritional goals!
A sugar craving is probably one of the most common of all food cravings. Sugar, or rather glucose, plays a huge role in feeding our cells. But when our cells are starved of fuel we are left depleted of energy, foggy-brained, irritable, moody…and the sugar cravings develop.
So what is going on in our body during these sweet moments of yearning? We know sugar directly affects the hormone insulin, which has a cascading affect (directly and indirectly) on other hormones coursing through our bodies. So, among other drivers of sugar cravings, a hormonal imbalance is a top reason we find ourselves emptying the candy bowl (again!). Good news is that you can harness the power of the right foods to restore hormonal balance, regain energy and banish sweet cravings.
Do any of these scenarios sound familiar?
- Out running a zillion errands and skipped lunch? Going too long in between meals can result in low blood sugar levels, leaving our cells and energy reserves crying for fuel. Tip: keep a baggie of nuts/seeds or a quality protein bar (low in sugars) in your purse or car for easy on-the-go snacking.
- Polished off a glass of OJ with your morning bagel? Eating too many refined or simple sugars, and not enough protein, good fats and fibre, can lead to sugar highs, followed always by a blood-sugar crash leaving us super fatigued from our depleted energy reserves. Tip: always eat your carbohydrates with some protein and/or a healthy fat, especially earlier in the day to avoid sugar cravings later on. Try these breakfast options: whole grain toast with smashed avocado and sliced boiled eggs, or oatmeal with berries, coconut oil and nuts.
- Coffee on an empty stomach? Due to a spike in adrenaline, caffeine causes our blood sugar, and, as a result, insulin, to rise, and then plummet. Tip: enjoy a few nuts, or high protein snack with your mid-morning espresso.
In addition to the tips above, to naturally quell your cravings over time, and give your body what it is truly yearning, we suggest incorporating as many of the power foods outlined below throughout the day. These power foods are chock-full of energy and mood-boosting, blood sugar balancing and hormone-stabilizing nutrients that aim to hit your nutritional target. The idea is not to eat something healthy when you crave something sinful. Rather, painlessly ‘crowd out’ the unhealthy options that are sabotaging the attainment of your health goals. And don’t forget your water! It can help lessen sugar cravings by flushing out the extra sugar in our bodies (excess sugar brings on cravings for more of the white stuff!).
Power foods to incorporate, each day:
- Berries – blueberries, raspberries, strawberries, goji, acai and blackberries
- Sweet fruits, especially those with pits and cores (as they are lower in natural sugars) –apples, pears, peaches, apricots and plums
- Root vegetables – sweet potatoes, carrots, squash and beets
- Other sweet vegetables – bell peppers and peas (frozen, fresh, sugar snap)
- Unrefined sweeteners (in moderation) – coconut sugar, maple syrup, raw honey
- Whole grains – brown rice, quinoa, steel-cut oats and amaranth
- Warming spices – cinnamon, nutmeg and cloves
- Legumes and beans – pinto and kidney beans, lentils
- Additional protein at each meal/snack – eggs, poultry, fish/seafood, quality dairy, raw nuts/seeds, edamame
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