Managing or handling sugar cravings can be just as stressful as thinking about “cutting out” sugar all together. Here’s a look at what has helped me during this sugar-crazy time of year!
Good, right? Dealing with sugar cravings a few days after Halloween… GOOD! Aiming high here my friends lol. Sugar cravings are something I have explored within myself [or I guess for?] myself because guess what guys?! SUGAR IS MY KRYPTONITE!
Way back when I was struggling with the sugar highs and lows that come with drinking alcohol (yes, alcohol breaks down the same way other carbs do), I often ended my evenings with a bowl or two of ice cream, Chocolate Chex cereal, and possibly some Snickers, Twix and Resees mixed in as opposed to alcohol. My body only wanted the familiar: SUGAR. And instead of sugar from alcohol, I was or have been snacking on other sweet treats and sweets.
Fast forward to today and I know what’s going on in my body is a result of MANY things: I’m stressed. I’m tired. I don’t eat well. Oh, and guess what? My basement is hiding candy from a 2 week Halloween extravaganza.
SO HOW DO I GET BACK TO STATUS?!
Here’s some blood sugar 101: After you eat carbs [found in almost everything we eat], your body breaks down carbohydrates called into a sugar called glucose. Glucose is the body’s main source of energy. Also called blood sugar. Blood sugar rises after eating. When glucose enters the bloodstream, the pancreas responds by producing insulin. Insulin then allows glucose to enter the body’s cells to give them energy.
OKAY. Keep this in mind as I continue to talk about my ever so common sugar cravings…
How do I manage and/or handle sugar cravings?
Eat some fresh fruit. Yes, fruit is one of those sweet foods [so yes, has natural sugars] PLUS it has fiber to go along with that sweetness. Foods rich in fiber [again, think fresh fruit and vegetables, whole grains, brown rice, quinoa, etc.] they help regulate blood sugar and insulin levels, so our blood sugar levels stay more balanced. Alas, let not these highs and lows be caused. My favorite high fiber fruits include apples, strawberries, pears, more apples, apples and more apples. Hey, when 3 out of 4 of me want an apple before bed, you better believe my fridge is STOCKED.
Move a muscle. Change a thought. I learned this little trick in recovery [and pretty much remind myself of this every day]. When my mind is focused on another cup of peanut butter or a handful of gummy bears, I move a muscle, occupy my mind with another “to do” and guess what? Sometimes that craving for another candy subsides. Physical activity can lower your blood glucose for up to 24 hours or more after your workout, making your body more sensitive to insulin. Simply put: regular exercise helps our body’s glucose and insulin cycle work more efficiently. Oh, and regular exercise for me these days has been 10 minutes on a bike in my basement, a 2 mile walk with my mom and/or another friend, and the multiple trips I make from my basement upstairs when it’s time to put in the washing machine… it doesn’t have to be marathon training guys. Just try to do a little each day [I’m talking to myself here].
Start your day, break your day and end your day with PROTEIN. Yes, you know in my previous job I was the beef lady and always touted the importance of protein throughout your day. Why; Protein takes longer for our bodies to digest, slowing the absorption of glucose into our bloodstream, helping our blood sugar levels stay stable. Phew! Did you get all of these? Just take baby steps with me and try to get more protein in your meals – not just dinner! To me, this felt like eating Greek yogurt for breakfast. Yes, a small change made a difference. In fact, I now look forward to waking up and getting my yogurt. Then I’ll add some oats or whole grains for that fiber combo…. I’m not there yet. But I’m getting there! [Interested in a cheat-sheet about getting more protein in your meals or throughout your day? Text, message, email, or comment below!].
Drink more water. I’m not going to tell you how much. Google it [lol- sorry, bad joke]. All I know is that I am NOT drinking enough water. I WANT to drink more water. And I’m typing this to stay more accountable. Chances are you’ll usually see me out with coffee or a Diet Coke. HOLD MY HAND WHILE I SAY THIS – yesterday, I had no Diet Coke at all. And hopefully today I’m holding strong on day 2. Now I’m not saying you should cut out sugary sodas, I’m just saying I drink way too much Diet Coke. And coffee. And not enough water. Our bodies get rid of excess sugar with the help of water and our kidneys – so keep the H2O going!
Point a finger at STRESS and know you are NOT alone. Okay, this isn’t really advice, it’s just an acknowledgment that YOU ARE TOTALLY NORMAL AND PERFECT, and the sugar cravings that happen as a result of stress are actually your body doing what it’s supposed to do: give you an extra boost or an energy rush from a sugar source. In times of stress, the body produces a molecule (cortisol) that can trigger sugar cravings. It makes sense, because the body thinks it needs an energy rush for fight or flight. In that case, I’d probably eat the mini-Twix and drink it with half a glass of milk. A little protein can help offset the sugar “rush” in our bloodstream and hopefully combat this fight-or-flight mode.
I guess you could say I haven’t gotten the whole sugar craving thing. But knowing what’s going on in my body is just the first step to change—and considering I’ve had a friend or two ask me this week about eating candy, chances are you’re right there with me.
Please stay tuned as we may be heading into a Mom to Mom Nutrition chapter where guess what? WE ARE ADOPTING IN MOM. Her sugar cravings, stress, lack of sleep, etc.
If there is anything in this post that speaks to you, TELL ME. I want to be a resource for you – no matter where you are on your sugar journey! Clearly, I still struggle with my candy…
