Here are five ways to work with your body if you want to dial down that sweet tooth – or satisfy it in a healthier way.
1. Fill up on fibre
Laura Clark, a dietitian, advises upping fibre in the diet to prevent blood sugar spikes, which drive sugar cravings. Recent research has also found that eating prebiotic fibre, found in foods like onions, garlic, asparagus and apples, causes changes in the gut bacteria that directly affect the brain, making you less likely to crave sugary foods. Switch to wholegrain bread, rice and pasta and leave the skins on potatoes for an immediate fibre boost.
2. Ensure there’s a good helping of healthy fats and protein in your meal
They make you feel more satisfied and less likely to reach for something sweet after a meal. Healthy fats, in the form of full-fat dairy, nuts, avocados and olive oil, and protein in nuts, eggs, fish and beans, are important in determining how satisfied you feel, so try to include them in every meal. For example, at breakfast, toast with jam provides little protein and healthy fat and won’t fill you up; choose toast with avocado and scrambled egg instead.
Focus on simple meals with whole ingredients. Photo / 123rf
Focus on simple meals with whole ingredients. Photo / 123rf
3. Go for whole foods to reduce sugary cravings
Such is the addictive nature of ultra-processed foods (UPFs) that food manufacturers have a term for the precise combination of sugar, salt, and fat levels that maximise the consumer’s desire to keep eating by triggering the brain’s pleasure centres; it’s known as “the bliss point”. Reducing UPFs is, therefore, key to reducing cravings. Focus on simple meals with whole ingredients. If you do buy packaged foods, check the list of ingredients and try to avoid those with additives.
4. Pay attention to what you’re eating
Clark is keen to point out that often the desire for sweet food comes from the need to be soothed, particularly when we are stressed, and giving in to this craving can be accompanied by feelings of shame. Try eating mindfully: we often eat a sugary snack because we are not tuned into our body’s hunger signals. So before reaching for that biscuit, ask yourself these questions: How hungry am I on a scale of one to 10? If it’s less than eight, you’re not really hungry. Am I just bored or in need of a break? Perhaps have a cup of tea instead. Can I ride this out until the next meal?
Use a plate, sit down and enjoy your dessert. Photo / 123RF
Use a plate, sit down and enjoy your dessert. Photo / 123RF
5. If you’re going to have dessert, enjoy it
If you are going to eat dessert, Clark advises choosing smaller portions but ramping up the comfort in which you eat them, i.e. don’t stand guiltily by the fridge. Use a plate, sit down and enjoy your snack. You can make more nutritious sweet treats too. Have a square of dark chocolate with a teaspoon of nut butter to satisfy your sweet tooth in a more sustaining way.
To put it simply, a holistic approach is the best way to deal with sugar cravings, as Dr Naniex confirms: “There is no magic solution, but maintaining a healthy diet to include better quality foods, plenty of physical activity, and a more balanced, less stressful life is the best way to reduce our reliance on sugary foods.”
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