Control or Be Controlled by Sugar Cravings
10 FOODS TO HAVE ON HAND DURING SUGAR CRAVINGS
There’s the recommended 6oz of carrot juice for sugar cravings, but that’s to drink on an empty stomach.
WHEN A CRAVING HITS
So, what do you eat when you’ve already had a meal recently, have been struck by sugar cravings and this is now your third trip to the refrigerator? You’re staring at the shelves and nothing has changed since the last visit. What do you do?
Here’s some food for thought; Did you know that fiber blocks or slows the absorption of sugar? Yes, it‘s true! Dietary fiber helps to slow the absorption of sugar into the bloodstream. This is because it binds to the sugar molecules in the gut, making them less available for absorption. This can help to regulate blood sugar levels and prevent spikes in blood sugar, which can lead to energy crashes and cravings.
Additionally, fiber helps to slow digestion, which means that the sugar is released into your system more slowly, providing sustained energy and helping to keep your hunger at bay. Eating plenty of high–fiber foods, such as fruits, vegetables, whole grains, nuts, and seeds, can help to ensure that you get the fiber you need to regulate your blood sugar levels.
That’s why all sugary foods (things with fructose in it) come with fiber in nature. Don’t go reaching for your smoothie just yet. The key is to eat it whole… as it comes in nature.
What’s best – these fruits and veggies are ordered by category and fructose/starch content:
|Fruits||Serving size||Total fiber (grams)*|
|Apple, with skin||1 medium||4.5|
|Vegetables||Serving size||Total fiber (grams)*|
|Green peas, boiled||1 cup||9.0|
|Broccoli, boiled||1 cup chopped||5.0|
|Turnip greens, boiled||1 cup||5.0|
|Brussels sprouts, boiled||1 cup||4.0|
|Cauliflower, raw||1 cup chopped||2.0|
|Carrot, raw||1 medium||1.5|
I picked up this list from the Mayo Clinic website and removed the items that don’t jive with the REVEAL program eating plans, like bananas and potatoes. By the way, if you’re still eating bananas and potatoes, watch your body improve significantly faster when you omit them for just a few weeks.
Pick three or four different things from the list and make them a staple in your house. To stop those sugar cravings in their tracks, put your new staples in serving-size portions and leave them in the cupboards. That way, you can just grab one portion and take it back to where you were. Because you and I both know when you have ALL OF EVERYTHING next to you during a craving, there will be nothing left. Next time you are hit by a sugar craving, fix it with one of these.
Remember! Snacks should be just that – snacks. When snacking, try to keep it to a portion size that is equivalent to one–third of a meal. This means that if you’re having a snack in between meals, it should be about the size of a regular meal. If you’re snacking late at night or in between meals, try to stick with a smaller portion size to avoid over–eating.
Additionally, you want snacks that include a balance of carbohydrates, protein, and healthy fats to keep your body energized and your hunger at bay. So, when snacking, make sure to choose snacks that are packed with nutrients and that won’t leave you feeling hungry or sluggish. Don’t make a meal of these. It’s just a snack. 😊
Enjoy the healing journey with wholesome food.