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Have you ever had sugar cravings?
Food cravings can be caused by many factors, such as poor diet, skipping meals, lack of sleep, or even stress.
Often these cravings are the result of emotions. And, ultimately, food can’t help satisfy that, said Kristi Veltkamp, RD, registered dietitian at Corewell Health.
One of the triggers for a sugar craving or overindulgence is when we impose unrealistic restrictions on ourselves.
Veltkamp said people often try to satisfy their cravings with healthier treats, but they often feel dissatisfied and want more.
If they want a piece of apple pie, for example, they can opt for an apple instead. When the apple does not satisfy their craving, they can try yogurt or another product. And when the craving persists, they may end up eating that piece of pie at the end of the day.
Cumulatively, they ate more calories than if they had just eaten the pie in the first place.
“The answer to satisfying a craving isn’t necessarily healthy food,” Veltkamp said. “When we restrict ourselves and can’t have sugar, it actually makes us crave more.”
So, rather than depriving yourself of sweets, part of the answer is moderation: set healthy limits for treats.
“You want to do it consciously, if you want a little sweet treat,” Veltkamp said. “If you can grab a bite to eat and stop there and you don’t feel deprived, I think that’s a good thing.”
Everyone will have their own personal list of food temptations, Veltkamp said.
While a little sugar can trigger some people and cause a binge, others can have a little sugar and feel satisfied.
Finally, everyday lifestyle choices can make you crave sweets.
Those who struggle with sugar cravings can successfully make lifestyle changes, she said.
Getting enough sleep, maintaining a regular meal schedule, and eating healthier foods regularly, for example, can help curb cravings for sweets or processed foods.
Foods containing salt, fats and sugars are typically highly processed foods, Veltkamp said, and these are components that trigger our brain’s reward system to crave more.
Healthy snacks with protein and good carbs can satisfy your hunger and balance your blood sugar and cravings. Identifying healthy choices that satisfy your hunger — or sometimes your sweet tooth — can help you succeed.
Some of Veltkamp’s favorite healthy snacks:
- Apple or banana and peanut butter
- Energy bites or homemade granola bars
- Trail mix
- Almonds coated with dark chocolate
- chia pudding
- Smoothies
- Fruits and plain yogurt with honey
- Avocado mousse
- herbal tea
- House sparkling water
- Yogurt parfait
- Stuffed figs or dates
Establishing healthy guidelines and strategies that aren’t too restrictive will help you get closer to achieving your goals, Veltkamp said.
Planning your meals in advance, for example, can improve your chances of success.
“Setting healthy limits around sugar and eating healthy is a journey for everyone,” Veltkamp said.
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