26 June 2024 , 14:39
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Do you find yourself constantly reaching for sweet treats, sugary drinks and baked goods? It's probably because your diet simply contains too much sugar.
While a little bit of sweetness is perfectly fine, excessive sugar consumption can impact various aspects of your health, - including your blood sugar levels, dental health and even your heart. If you're finding it hard to cut down on sugar, there are strategies to help curb those intense sugar cravings.
If you've always put your cravings down to having a sweet tooth, you might be interested to find out that there's actually some science behind our 'sweet tooth' desires. Sugar falls under the category of carbohydrates, and studies have shown that consuming carbs can prompt the brain to release serotonin often referred to as 'the happiness hormone'.
Our brains also release endorphins when we taste sugar, which explains why we often associate eating something sweet with feeling good. However, overconsumption of sugar can lead to a number of health issues from weight gain to tooth decay - that's why it's crucial to limit our sugar intake.
In the UK, the recommended daily intake of sugar varies depending on your age. According to the official NHS website, these are:
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- Adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes).
- Children aged 7 to 10 should have no more than 24g of free sugars a day (6 sugar cubes).
- Children aged 4 to 6 should have no more than 19g of free sugars a day (5 sugar cubes).
- There's no guideline limit for children under the age of 4. It's recommended they avoid sugar-sweetened drinks and food with sugar added to it.
How can I stop craving sugar?
While it can be easy to cut out unhealthy products which contain lots of added sugars, there are dozens of items which are also naturally high in sugar. When in doubt, always read the backs of packets to check the ingredients and amounts.
If you’ve got a bit of an addiction to sugary treats, there are a few tricks you might want to adopt to lower your daily intake. Some involve making simple swaps or balancing your sweet needs with some healthy habits.
Completely cutting out sugar can be a daunting task. Allowing yourself a small portion of what you enjoy is a reasonable compromise, whether it's a single biscuit or a few squares of high-quality chocolate.
If you want to achieve a balance, consider pairing an unhealthy snack with something nutritious like a handful of nuts or a piece of fruit. However, bear in mind that some fruits are high in natural sugars, so opt for less sweet varieties such as grapefruit or berries.
Some studies suggest that dehydration can trigger sugar cravings. If you find yourself constantly thinking about sweet snacks, try drinking a cold glass of water.
There are plenty of proven methods that can help curb your sugary treat cravings (Getty Images / Dazeley)Since sugary foods are often consumed as snacks, one effective way to reduce your intake is to avoid snacking altogether. To achieve this, ensure you're eating meals high in fibre and protein every five hours as they'll keep you satiated for longer.
One of the most effective ways to stop a craving is to distract yourself. Going outside for a quick walk or run can not only remove you from temptation, but also trigger the release of endorphins in your brain which could help you control your craving more effectively.
A UK study also found that people who increased the length of their sleep each night reduced their sugar intake by as much as 10 grams the following day. Adopting appropriate sleep hygiene behaviours like avoiding caffeine after 2pm, establishing a wind down routine and keeping to a regular sleep-wake cycle may lengthen the duration of your sleep and, as a result, improve your food choices.
You might want to consider taking a chromium supplement. While it may not directly curb sugar cravings, there's some evidence that regularly taking a chromium picolinate supplement can help maintain normal blood glucose levels.