Do You Crave Sugar?
Posted by Adelaide
Here’s what your body really needs?
Lowering your sugar craving is really about eating as balanced a diet as possible and getting your nutrients particularly Chromium and Tryptophan from a wide variety of foods sources.
Chromium is a mineral which our bodies need to help regulate our blood sugar levels. It helps to move blood sugar (glucose) out of our blood stream and into the cells to be used as energy. Without it insulin would be less effective at controlling our blood sugar levels which kind of makes it crucial for weight control and controlling our cravings. People with type 2 diabetes have been found to have lower levels of Chromium.
Tryptophan is an essential amino acid that helps the brain make serotonin (which is the mood boosting give me that happy feeling neurotransmitter). The body cannot create Tryptophan so we have to get it from our diet. Tryptophan is found in most foods that contain protein.
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So What Should You Eat?
Chromium can be found in broccoli, grapes, potatoes (particularly the skin) cheese, meat, egg yolk, mussels, seafood, pears, tomatoes, fresh fruits, high-bran cereals, oats, grains and whole-grain breads. Even cooking in stainless-steel cookware adds chromium to food.
Tryptophan can be found in a wide range of foods including poultry (particularly turkey), white fish, salmon, sunflower seeds, chia seeds, quinoa, potatoes, cheese, pineapples and much more.
So, as you can see eating a balance diet will help to keep your blood sugar levels in check which is going to help keep your cravings in check, but if you still find yourself craving something sweet personally I find eating fruit helps.
With such busy life’s it can be a struggle for anyone to achieve 5 portions of fruit and vegetables a day, but swapping sweets for apples, berries, cherries, citrus, mangos, papaya, grapes, bananas, kiwis and other fruits helps.
Just be aware that bananas and grapes are fast releasing carbs, so eat them alongside some nuts and seeds to slow their metobolism down.
Yep, fruits contain sugar but the fruit sugar (fructose) is broken down in the liver and this does not cause your insulin levels to spike up whereas sugar from sweets (glucose) begins its digestion in the stomach, hits the bloodstream quickly and needs insulin to be released into the blood stream for it to be fully broken down, which leads to insulin spikes and fails...and the higher the blood sugar levels rise, the lower the blood sugar level drops afterwards and it's the drop in blood sugar levels that can trigger food cravings, in an effort to get you to bring your blood sugar levels back up again.
I know whilst candy can taste amazing, it’s still nutritionally void, whereas fruit contains other nutrients including fibre, vitamins, antioxidants and water.
So do be mindful of the amount of sweets and sugary foods you are eating and try swapping out the candy for fruit and eating as balanced a diet as possible from a wide variety of nutrient rich food sources.
The ideas, procedures and suggestions contained in this article are not intended as a substitute for consulting with your GP. All matters regarding your physical health require medical supervision. Neither the author nor the publisher shall be liable or responsible for any loss, injury or damage allegedly arising from any information or suggestion in this article. The opinions expressed in this article represent the personal views of the author.
Adelaide Brooks is a Certified Personal Trainer with a Degree in Sports and Exercise Science and a Masters in Psychology. She has over 15 years experience as a health trainer in the medical, pharmaceutical and fitness industry.
If you would like to book a body transformation training session with Adelaide please take a look at the services page.