Solutions to Sweetness Crises

Sugar cravings are a problem many of us struggle with, yet find difficult to solve. While occasional sugar cravings may not be problematic, when attacks become more frequent they can lead over time to weight gain, fatigue, mood swings, sleep disorders, and even serious health issues such as insulin resistance, diabetes, cardiovascular disease and fatty liver. Therefore, saying "no" to sugar cravings is crucial for both our physical and mental health. Demet Cerit, Nutrition and Dietetics Specialist at Acıbadem University Atakent Hospital, noted that the underlying cause must first be identified in cases of sugar cravings. Cerit stated: "Many factors can cause blood sugar imbalance and increased sugar cravings, ranging from severe stress and premenstrual syndrome to poor eating habits and childhood habits, and from depression to metabolic disorders such as insulin resistance and hypoglycemia. Therefore, the first step should be to investigate whether any health problems exist. In addition to treatment of the underlying cause, changes in eating habits play a key role in managing sugar cravings." Demet Cerit, Nutrition and Dietetics Specialist at Acıbadem University Atakent Hospital, shared 8 effective measures you can take against sugar cravings.

Switch to Complex Carbohydrates

Refined flour, rice, potatoes, corn, chestnuts and other starchy foods, as well as sugar and all foods and beverages high in sugar content, fall into the simple carbohydrate group. Nutrition and Dietetics Specialist Demet Cerit warned that simple carbohydrates are absorbed very rapidly through the digestive tract into the bloodstream, causing blood sugar and insulin levels to rise quickly. She stated: "Rapidly rising insulin levels cause blood sugar to drop in a short time, which shortens the duration of satiety and leads to the desire to consume sugary foods again. Therefore, by including complex carbohydrate sources such as whole grains, brown rice, bulgur, whole wheat pasta, oats and legumes in your diet, you can achieve longer-lasting satiety and prevent the desire for sweets after meals."

Do Not Eat Very Low-Calorie Diets

Particularly among people trying to control their weight, one of the most common mistakes is consuming very low energy—that is, very few calories—and eliminating an entire food group from the diet. Nutrition and Dietetics Specialist Demet Cerit, cautioning that "if you consume very low energy for prolonged periods, your body will increase appetite hormones released from fat cells in order to protect its energy reserves," provides the following information: "This leads to increased interest in high-carbohydrate foods that the body knows can provide energy most quickly, and sugar cravings appear. Since proteins and fats are digested more slowly than carbohydrates, they provide longer-lasting satiety. When consumed insufficiently, quick hunger and the desire to eat something sweet immediately after a meal occur. For this reason, make sure to consume adequate energy and to consume nutrients in a balanced manner."

Increase Your Fiber Intake

Dietary fiber has many health benefits. Foods containing fiber help delay stomach emptying, allowing you to feel full longer. At the same time, they cause nutrients to enter the bloodstream more slowly, preventing rapid rises in blood sugar and insulin levels. To increase your fiber intake, prefer whole grain or bran products, make sure to include vegetable dishes and salads with main meals, consume 1-2 servings of fruit daily, and add legumes to your weekly menu in at least 2 meals.

Fruit Is Essential, But…

Fruits are rich natural sources of sugar, vitamins, minerals, fiber and antioxidants. To meet your body's carbohydrate needs from natural sources and prevent sugar cravings, include fruits in your snacks while paying attention to portion control. Extend your satiety duration by adding milk, yogurt or buttermilk to fruit, or pairing fruit with fat-rich foods such as nuts, walnuts or almonds. If you have a health problem such as insulin resistance or hypoglycemia, be careful to consume fruits high in fructose that rapidly raise blood sugar—such as bananas, grapes, melons, watermelon, figs and dried fruits—only occasionally.

Do Not Seek Happiness in Food

Serotonin, dopamine and endorphins are special chemicals released by the brain related to happiness, reward, motivation and pleasure. Research shows that foods containing sugar stimulate the brain's "reward and addiction center," increasing the release of these chemicals. However, studies have shown that excessive and frequent consumption of such foods over time leads to a reduced reward response, and thus to a desire to consume sweeter and larger amounts of food to achieve the same pleasure each time. To break free from this vicious cycle, identify favorite activities such as exercise, reading, painting or music that you can turn to during crisis moments and that will help you "feel better."

Drink Plenty of Water

The feelings of hunger and thirst can be confused. When you do not drink enough water, you may experience frequent hunger attacks and turn to sugary snacks. Nutrition and Dietetics Specialist Demet Cerit recommends consuming 2-2.5 liters of water daily, spread at regular intervals throughout the day, to achieve a feeling of fullness.

Let Sugar Cravings Not Frighten You!

Experts point out that labeling foods as good-bad, healthy-unhealthy or allowed-forbidden leads people into a vicious cycle of restriction and overeating. "Some health problems, such as food allergies, may require you to eliminate certain foods from your life."

Regulate Your Main Meal Times

Carbohydrates are the body's primary energy source because they are digested quickly and easily converted to energy. After prolonged hunger, our body directs us to high-carbohydrate sources—that is, sugary foods—so that blood sugar can return to normal levels quickly and depleted glycogen stores can be replenished. To keep your blood sugar balanced and prevent sugar cravings, make sure to regulate your main meal times and not skip meals. Small snacks that you add to your daily diet according to your needs will help you make healthy food choices at your next meal and maintain portion control.

Healthy snacks against sugar cravings

• 3-4 dried apricots + 2 whole walnuts
• 2 dates + 1 teaspoon peanut butter
• 1 banana + 1 cup cinnamon milk
• 4 tablespoons yogurt + 2 tablespoons oat flour + 1 apple + cinnamon
• Baked pumpkin, two-finger thickness + 1 teaspoon tahini