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Useful ways to control sugar cravings
Information Source.
by CeleHealth | 9 September 2021
Have you ever felt like sugar cravings can happen at any time or craved a piece of cake during late night? Sugar cravings are extremely common and can be a universal fact. Those experiencing sugar cravings, feel a strong urge to eat something and can find it difficult to control themselves around food. This can lead to binge eating or over-consuming calories, especially for weight watchers. Here we present some of the useful ways to curb sugar cravings.
- 1. Eat a fruit and keep sugary foods away: Even a simple diet chart for sugar patients would promote consuming whole fruits instead of candy, cookies, and other high-sugar foods. Having a piece of fruit such as bananas, apples, oranges and so on, can help to satisfy sugar cravings.1
- 2. Eat more proteins: Protein rich foods are great to boost your metabolism and to feel satiated after eating; this gives you a sense of fullness for a longer period and keeps you away from sugar cravings and hunger pangs as well.2
Some of the examples of protein rich foods are legumes, pulses, curd, eggs, meat, etc. Apart from these, Dr. Reddy’s Celevida® and CeleHealth®* are rich sources of protein.
Mix a scoop of Dr. Reddy’s Celevida® or CeleHealth® with foods of your choice every day to boost your protein intake.
- 3. Sleep well: Your sleep schedule has a crucial role to play in managing your diet habit that triggers the urge to have sugar. Getting proper, refreshing sleep is important for overall health and may help you to prevent sugar cravings.3
- 4. Minimize stress: Stress has direct relationship with eating pattern. Reducing stress may help you to manage your sugar cravings in a more controlled way and help you attain a healthier weight. 4,6
- 5. Write and read your list: It can be useful to carry a list of reasons why you want to eat healthily; remember to look at your list, the next time when you get a craving.5
- 6. Talk to a friend: Call or meet someone who understands what you are going through and ask for a few words of encouragement.5
- 7. Practice mindful meditation: Mindfulness would make your will power strong and the next time when you sense sugar craving growing, try to remain aware of this increased desire, which may help you to subside that craving.5,6
- 8. Stay hydrated: Low water intake can make you feel dehydrated and could also increase the craving for sweets. Take 2–3 liters of water in a day to feel energized and hydrated.7
Do not let cravings for sugar stand in the way of your health goals. Try to satisfy your hunger, regulate your blood sugar, and keep sugar cravings away through healthy and balanced diet. You can also add a serving of Dr. Reddy’s Celevida® and CeleHealth® to your daily diet for extra help with reducing sugar cravings.
Disclaimer: *Do check with your doctor/ dietician for inclusion of the products or recipes in your daily diet. **Do not cook the powder while adding it to any of the recipes.
- 1. Harvard Medical College. How to break the sugar habit- and help your health in the process. Available at: https://www.health.harvard.edu/staying-healthy/how-to-break-the-sugar-habit-and-help-your-health-in-the-process. Accessed on: 17 November 2021.
- 2. Ohlsson B, Darwiche G, Roth B, et al. High fiber fat and protein contents lead to increased satiety reduced sweet cravings and decreased gastrointestinal symptoms independently of anthropometric hormonal and metabolic factors. J Diabetes Metab. 2017;8:733.
- 3. Al Khatib HK, Hall WL, Creedon A, et al. Sleep extension is a feasible lifestyle intervention in free-living adults who are habitually short sleepers: A potential strategy for decreasing intake of free sugars? A randomized controlled pilot study. Am J Clin Nutr. 2018;107:1–11.
- 4. Chao A, Grilo CM, White MA, et al. Food cravings mediate the relationship between chronic stress and body mass index. J Health Psychol. 2015;20(6): 721–729.
- 5. Diabetes UK. Sugar cravings: Combination of sugar tooth. Available at: https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/food-psychology/sugar-cravings. Accessed on: 17 November 2021.
- 6. Harvard T.H. Chan-School of Public Health. Cravings. Available at: https://www.hsph.harvard.edu/nutritionsource/cravings/. Accessed on: 17 November 2021.
- 7. Mckey NJ, Belous IV, Temple JL, et al. Increasing water intake influences hunger and food preference, but does not reliably suppress energy intake in adults. Physiol Behav. 2018;194:15–22.
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