How to Stop Sugar Cravings As You Age According to a Doctor
The average American adult eats 17 teaspoons of sugar every day, more than 2-3 times the recommended daily amount. Although sugar is okay in moderation, eating too much can cause blood sugar swings, fatigue, weight gain, and other health problems. Learn how to stop sugar cravings and find better ways to get the nutrients you need to thrive.
Understanding Sugar Intake
You Might Be Eating More Sugar Than You Think
You may be eating a high sugar diet without even realizing it! Sugar is more than just sweets, sodas, and desserts. Sugar is a type of carbohydrate, one of three macronutrients that your body needs to survive (the other two are fats and protein). Your body breaks down carbohydrates into sugar molecules to use as an energy source. That means that following a high-carbohydrate diet translates to a high-sugar diet.
If you eat a lot of breads, pastries, rice, or pasta, you are consuming a high carbohydrate diet that breaks down into sugar.
Can Sugar Be Addicting?
Our brain has a built-in reward system called the mesolimbic system. This system becomes activated when we do something rewarding – eat an enjoyable food, spend time with loved ones, or exercise. When you eat food high in carbohydrates, your brain’s reward system sends signals saying, “Yes, that was tasty! Do more of that.”
The bad news is that the reward system fires a little less strongly each time you eat sugar. That means you crave more and more of it to get the same effect. In that sense, cravings for sugar work the same way as cravings for drugs. Activity in your brain’s reward center causes you to want more and more sugar over time.
Why Sugar Control Is Even More Important for Diabetics
Sugar control is particularly important for diabetics. People with diabetes become less sensitive to insulin, meaning it does not regulate blood sugar as effectively as it should. This can cause swings in blood sugar levels. Hypoglycemic episodes happen when your blood sugar drops and becomes too low. A hypoglycemic episode can be a medical emergency, causing shaking, dizziness, and confusion. This is your body’s way of getting you to pay attention and eat something to raise your blood sugar.
Unfortunately, eating too much sugar can swing your blood sugar the other way. A hyperglycemic episode means your blood sugar is too high. You may notice thirst, frequent need to urinate, headache, or fatigue. Injected insulin is a primary way to manage hyperglycemic episodes. Modifying your diet, exercising regularly, and taking other diabetes medications can also help.
Understanding Sugar Cravings
Why Do We Crave Sugar?
A hormone called insulin is responsible for keeping blood sugar levels stable. When your blood sugar levels drop, your body sends hunger signals to eat more carbohydrate-rich food. This triggers you to crave sugary foods.
In fact, humans are hard-wired to have a taste preference for sugar. Sugar is a good energy source, and our ancestors depended on carbohydrate-rich foods for survival. Plus, sugary foods taste good! Today, sugar is so widely available that our sugar cravings can lead us astray. The good news is that as you work to stop sugar cravings, they become less powerful over time.
Doe Sugar Cravings Mean You Have a Vitamin Deficiency?
Many people believe that sugar cravings are the body’s way of notifying you that it needs something. You may be wondering whether a sugar craving means you have a vitamin deficiency or some other lack of nutrients. However, there is no scientific evidence that sugar cravings arise from vitamin deficiencies. In fact, eating carbohydrate-rich foods may prevent you from eating the breadth of other foods that give you the vitamins you need.
How to Curb Sugar Cravings
The best way to curb sugar cravings is to be mindful about your eating. This includes keeping your blood sugar levels steady. You can do this by eating smaller, more frequent meals throughout the day and being intentional about what you’re consuming. Focus on getting plenty of protein and healthy fats in your diet. These keep your blood sugar levels steadier and prevent sugar cravings. Over time, you will notice that a high-protein, higher-fat diet decreases sugar cravings.
What Is Mindful Eating?
At its core, mindful eating is exactly what it sounds like: paying attention to the foods you eat. Too often, we get into autopilot mode when eating: we start a meal and keep putting food in our mouth until it’s gone. Or we may snack or eat while we’re on the go or watching television. This can lead to overeating and eating too much sugar.
Mindful eating is paying attention to the present moment while eating. Before eating, think about why you want to eat a particular food. Does your body feel hungry? Or are you feeling bored, tired, grumpy, or sad? While eating, focus on the texture and flavors of the foods you eat. Pay attention to your body’s hunger signals. When you feel full, stop eating. It’s okay to leave a few bites of cupcake or save part of your dinner for another day.
How Does Sleep Impact Late Night Sugar Cravings?
Your sleep schedule has a big impact on your diet, especially sugar cravings. Staying up late can trigger your body to crave sugar. For example, let’s say you eat dinner at 6 p.m. By midnight, you’re still awake, but your body hasn’t had anything to eat in 6 hours. This is when you may start to notice sugar cravings. These are your body’s way of getting an energy boost. You may find yourself browsing the cupboards for something quick and easy to eat.
The best way to overcome this is to maintain a regular sleep schedule. Going to bed at the same time each night and waking up at the same time in the morning gives your body a predictable schedule to follow. Going to bed a little earlier can curb those late-night cravings.
Personalized Health Guidance for Those Over 50
At Mighty Health, we know that fighting sugar cravings is a long-term battle for many. We’re here to help you at every step along the way. Your personalized coach can help you recognize triggers for sugar cravings and alternative approaches that can help.