Excessive sugar intake can have a significant impact on your body. It spikes blood sugar levels, leading to energy crashes and increased hunger, which can cause weight gain and obesity. Here are 8 expert tips that can help reduce cravings and promote healthier eating habits.
Excessive sugar intake can have a significant impact on your body. It spikes blood sugar levels, leading to energy crashes and increased hunger, which can cause weight gain and obesity. High sugar consumption is also linked to insulin resistance, which is a precursor to type 2 diabetes. It contributes to inflammation, increases the risk of heart disease, and accelerates skin ageing by damaging collagen. Sugar can also disrupt gut health and weaken the immune system, making you more susceptible to illness. Curbing sugar cravings can be challenging, but with the right strategies, it’s entirely manageable. Here are eight smart ways to help reduce those cravings, according to Delhi-based dietician Parul Nischal. (Image: Canva)
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Stay hydrated: Sometimes, thirst can be mistaken for hunger or sugar cravings. Drinking water regularly can help keep these cravings at bay. Drink a glass of water when a craving hits, and wait 10 minutes. Often, the craving will pass. (Image: Canva)
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Eat more protein: Protein helps stabilise blood sugar levels and keeps you feeling fuller for longer, reducing the desire for sugary snacks. Include lean protein in every meal, such as eggs, chicken, fish, tofu, or legumes. (Image: Canva)
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Choose natural sweeteners: Natural sweeteners like stevia or monk fruit can satisfy your sweet tooth without spiking blood sugar. Use these sweeteners in tea, coffee, or homemade desserts to reduce sugar intake. (Image: Canva)
Include more fibre: Fibre slows the absorption of sugar into the bloodstream, preventing spikes and subsequent cravings. Add more fruits, vegetables, whole grains, and legumes to your diet for a fibre boost. (Image: Canva)
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Practice mindful eating: Paying attention to what and why you’re eating can help you recognise and control emotional eating. Slow down, savour your food, and avoid distractions like TV or phones during meals. (Image: Canva)
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Include healthy fats: Healthy fats, like those found in nuts, seeds, avocados, and olive oil, help keep you satiated and reduce cravings. Include small amounts of healthy fats in meals to enhance flavour and fullness. (Image: Canva)
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Get adequate sleep: Lack of sleep can lead to imbalanced hormones, which may increase sugar cravings. Aim for 7-9 hours of quality sleep each night to help regulate hunger and cravings. (Image: Canva)
Manage stress levels: Stress can trigger cravings for comfort foods, especially those high in sugar. Engage in stress-relief activities like meditation, yoga, or a walk to curb the urge for sugary snacks. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
