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10 foods that help sugar cravings

Sugar has been a topic of much debate over the past few years.

Countless people make great food choices for breakfast and lunch and then at 3 o’clock in the afternoon or after dinner, they feel like someone else has taken over their body. The desire for and subsequent consumption of sweet food can take hold without you really knowing why or what to do about it.

Too many people reach for sweet food that doesn’t serve their health; in fact, it may contain substances that actually have the potential to take away from their health, yet they feel powerless to live any differently, having tried to change their sweet food habits many times.

There are several ways you can reduce cravings for sugar; many start with dietary changes.

If you have a strong sweet tooth, or if you just want to work at removing refined sugar from your diet, there are a number of foods that are of benefit. Here are 10 foods that help manage sugar cravings.

LEAFY GREEN VEGETABLES

Leafy greens tend to be bitter, which helps reduce cravings for sugar. If you eat sugar when you’re feeling stressed and depressed, experiment with adding more leafy greens like silverbeet, kale, spinach and mustard greens to your meals every day.

SAUERKRAUT

Bacteria in the gut thrive on sugars and could be a contributing factor to your cravings. Fermented vegetables, like sauerkraut and kimchi, help the gut microbiome by introducing more good bacteria into your gut. You can buy beautiful sauerkraut or kimchi, or better still make your own.

COCONUT OIL

When you reduce or remove sugar from your diet, try bringing out flavour in your food with nourishing fats. Coconut oil has a slightly sweet taste and is composed predominantly of medium-chain triglycerides (MCT). Coconut oil, more specifically, contains lauric acid, caprylic acid and capric acid, which have antifungal, antibacterial, antiviral properties to support the immune system and healthy gut bacteria. It also slows the release of glucose into the blood meaning you feel satiated for longer.

HERBAL TEA

Keep some strongly flavoured teas like ginger or peppermint, or a naturally sweet one like liquorice, in your drawer at work. Liquorice tea is a great after-dinner tea, especially if this is when you tend to experience cravings. Try this for a week and notice if your cravings for chocolate or something sweet reduce.

BANANAS

Although fruit contains fructose (also known as fruit sugar), small amounts go a long way! Starchy bananas are great, especially paired with low-fructose berries. Use them to naturally sweeten smoothies or baking or make an alternative to ice cream by blending frozen berries and frozen bananas in a food processor. Bananas also combine well with nuts so try half a chopped banana with a handful of your favourite raw nuts as a snack.

KUMARA/SWEET POTATO

This sweet and starchy root vegetable is a great addition when you’re craving sugar. Try roasting kumara with a small amount of coconut or olive oil plus a pinch of cinnamon to enhance its natural sweetness.

AVOCADOS

These delicious fruits are filled with nourishing fats and are a great addition to a whole food way of eating, helping you feel satisfied for longer. Add them to smoothies to create a creamy blend with serious staying power. Half an avocado, with sauerkraut, a glug of olive oil, a squeeze of lemon and a pinch of salt is a delicious afternoon snack to help you keep you sustained through what is typically the time you crave sugar the most.

DATES

Dates are great to have on hand, especially for an afternoon snack. Dates are intensely sweet and rich, a little goes a long way! Plus ground dates can be swapped for sugar in baked goods. A neat snack idea is to remove the seed from two fresh dates, add two raw almonds to each date (from where you removed the seed) and you have a sweet, crunchy snack, full of nutrients.

DARK CHOCOLATE

I’m talking about 70 per cent cacao content and upwards! A little goes a long way and it’s full of antioxidants. The more bitter varieties of dark chocolate mean you are satisfied with one or two squares.

Walking – The Forgotten Movement

Everywhere you turn these days it appears there is a new exercise trend and while I’m all for finding different ways to keep moving – there is one way to move that’s free, great for your heart, soul and always accessible – walking! No need for a membership, or special equipment – the best part is anyone can do it regardless of age or fitness level.

Increase your energy

It might seem like a paradox (and often the last thing you might feel like) but a brisk walk is one of the best ways to naturally boost your energy. It is great for circulation, increases oxygen supply to the cells of your body and helps you feel more alert. It’s a wonderful way to break up your day – try going for a walk around 3pm, which is often the time people to start to crave sugar.

Boost your mood

Studies have shown that moderate-intensity movement (such as brisk walking) can be as effective as medication for those experiencing low mood states. It’s also a wonderful way to catch up with friends and reduce your stress levels by having a chat and a laugh.

Get some vitamin D

If you’re walking outside in sun, you’ll be boosting your body’s stores of vitamin D – it’s one of the most effective ways of producing vitamin D intrinsically. Too many New Zealanders are deficient in vitamin D, which plays a big role in everything from bone health to immunity.

It’s good for your bones and joints

Walking is a weight-bearing way to move which is important for strengthening bones. It is particularly important for increasing their density – which is critical to the prevention of osteoporosis, particularly for women. It also a great way to support healthy joint function and may have a protective effect in some inflammatory joint conditions. About 50 percent of adult bone mass is laid done during the teenage years. This makes weight bearing exercise and optimal vitamin D levels critical through these years. It is also vital for people of all ages to minimise their consumption of substances, such as caffeine, that drag minerals such as a calcium and magnesium out of bones, decreasing their density.

It’s a great way to connect with nature

Numerous research papers have demonstrated that walking reduces stress hormone production, improves mood, enhances psychological wellbeing and improves attention and concentration. A great way to incorporate walking into your routine is to leave the car at home and walk to the shops, or to work if possible. Or park a distance from your destination and make the most of the walk!

It even helps you sleep

Studies suggest that as little as 30 minutes of brisk walking over five days could help improve your sleep. Movement like walking boosts the effect of natural sleep hormones such as melatonin. However, walking too close to bedtime can be stimulating so aim for the morning or afternoon.

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