{"id":1443,"date":"2024-08-24T16:35:12","date_gmt":"2024-08-24T11:05:12","guid":{"rendered":"https:\/\/diet4uwellness.com\/blog\/?p=1443"},"modified":"2024-11-23T14:43:35","modified_gmt":"2024-11-23T09:13:35","slug":"how-to-control-sugar-craving","status":"publish","type":"post","link":"https:\/\/diet4uwellness.com\/blog\/how-to-control-sugar-craving\/","title":{"rendered":"How to Control Sugar Craving?"},"content":{"rendered":"<h1><span class=\"ez-toc-section\" id=\"Understanding_Sugar_as_a_Slow_Poison_Tips_on_How_to_Control_Sugar_Craving\"><\/span>Understanding Sugar as a Slow Poison: Tips on How to Control Sugar Craving<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p><span data-preserver-spaces=\"true\">Sugar is referred to as the \u201cslow poison\u201d based on its adverse long-term health effects of sugar consumption in day-to-day life. Sugar consumption can lead to uncontrolled weight gain, which could lead to obesity gradually, as sugary foods are high in calories. With increased sugar intake, there is an increased chance of type 2 <a href=\"https:\/\/diet4uwellness.com\/service\/diabetic-diet-plan\"><strong>diabetes<\/strong><\/a> and cardiac diseases as well.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"HOW_TO_CONTROL_SUGAR_CRAVING\"><\/span><strong><span data-preserver-spaces=\"true\">HOW TO CONTROL SUGAR CRAVING?<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1464\" src=\"https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/How-to-control-Sugar-Craving-for-your-health-1.jpg\" alt=\"How to control Sugar Craving for your health\" width=\"1080\" height=\"1080\" title=\"\" srcset=\"https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/How-to-control-Sugar-Craving-for-your-health-1.jpg 1080w, https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/How-to-control-Sugar-Craving-for-your-health-1-300x300.jpg 300w, https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/How-to-control-Sugar-Craving-for-your-health-1-1024x1024.jpg 1024w, https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/How-to-control-Sugar-Craving-for-your-health-1-150x150.jpg 150w, https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/How-to-control-Sugar-Craving-for-your-health-1-768x768.jpg 768w, https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/How-to-control-Sugar-Craving-for-your-health-1-640x640.jpg 640w, https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/How-to-control-Sugar-Craving-for-your-health-1-96x96.jpg 96w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><span data-preserver-spaces=\"true\">Sugar is considered to be a \u201cslow poison\u201d in today\u2019s 21st century. However, due to its addictive properties, controlling sugar cravings is something very challenging; with the guidance of renowned dieticians like <strong>Dt. Rukhsana Azhar<\/strong>, one can try to <\/span><strong><span data-preserver-spaces=\"true\">cut down sugar<\/span><\/strong><span data-preserver-spaces=\"true\"> gradually from one&#8217;s diet. Limiting sugar from one\u2019s diet can be possible through dietary, behavioral, and lifestyle changes.\u00a0<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Some of the ways of controlling sugar cravings are listed down below in this article by <a href=\"https:\/\/diet4uwellness.com\/\"><strong>DIET4UWELLNESS<\/strong><\/a>.\u00a0<\/span><\/p>\n<p><strong>Staying Hydrated<\/strong><\/p>\n<p><strong><span data-preserver-spaces=\"true\">Cutting down sugar from the diet<\/span><\/strong><span data-preserver-spaces=\"true\"> is mainly for <a href=\"https:\/\/diet4uwellness.com\/service\/weight-loss-diet-plan\"><strong>weight loss<\/strong><\/a> and a better lifestyle. So, to prevent sugar from their diet, an efficient way of keeping oneself full is by consuming sufficient water. Thirst can often lead to hunger, which can lead to overeating.\u00a0<\/span><\/p>\n<p><strong>Eating Regularly<\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Eating regularly without skipping any meals ensures that the blood glucose level is maintained, especially for pre-diabetics. A balanced diet should be consumed, with no or <\/span><strong><span data-preserver-spaces=\"true\">negligible sugar content<\/span><\/strong><span data-preserver-spaces=\"true\"> in food items. The diet should contain equal amounts of carbohydrates, protein, and fats instead of desserts like cupcakes, pastries, and sweets.<\/span><\/p>\n<p><strong>Choosing Healthy Alternatives<\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Reducing sugar intake from daily diets might seem overwhelming initially, but it is a road that all should take to improve one\u2019s overall health. Some of the <\/span><strong><span data-preserver-spaces=\"true\">alternatives to sugar-containing<\/span><\/strong><span data-preserver-spaces=\"true\"> food items are:<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">For those who have a sweet tooth and crave dessert, fresh fruits containing natural sugar, like mangoes, bananas, and apples, are a wise option. Dry fruits, like dates and resins, are also a wise option.\u00a0<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Sugar can be replaced<\/span><\/strong><span data-preserver-spaces=\"true\"> with honey, maple syrup, and jaggery powder as they have comparatively fewer calories.<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Other healthy food choices after cutting down on<\/span><strong><span data-preserver-spaces=\"true\"> sugar<\/span><\/strong><span data-preserver-spaces=\"true\"> could be dark chocolates and homemade snacks with no added refined sugar.\u00a0<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">While cooking or baking at home, one should add a negligible amount of jaggery powder <\/span><strong><span data-preserver-spaces=\"true\">instead of actual sugar<\/span><\/strong><span data-preserver-spaces=\"true\"> to keep the calorie balance in check.\u00a0<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">When beverages are concerned, one should opt for fresh fruit juices and herbal tea instead of canned and carbonated cold drinks like Coca-Cola and sodas.<\/span><\/li>\n<\/ul>\n<p><strong>Avoiding Artificial Sweeteners<\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">When people with sweet tooths try to adopt a healthy lifestyle by <\/span><strong><span data-preserver-spaces=\"true\">cutting down sugar<\/span><\/strong><span data-preserver-spaces=\"true\"> from their diet, they often resort to other replacements like artificial sweetening agents like stevia. Artificial sweeteners like Aspartame, Saccharin, Sucralose, and Stevia do not contain sugar calories but still have a sweet taste. Thus, preparing food with such options is definitely a healthier and better option. However, packaged foods contain refined sugar and high amounts of sugar, which are harmful to health. So, it is essential to read labels while adopting a no-sugar diet carefully.\u00a0<\/span><\/p>\n<p><strong>Increasing Protein Intake<\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Protein acts as the building blocks of one\u2019s cells and tissues. Generally, Indian diets lack protein content. Hence, with the help of proper diet control under the supervision of renowned dieticians, protein intake can be increased in one\u2019s diet. High protein foods like lean meat, including fish, chicken and turkey meat, eggs, dairy products, and even nuts and seeds like walnuts, cashews, and almonds. Other items like whole grains, including millet, rajma, and quinoa, could be a great addition to <\/span><strong><span data-preserver-spaces=\"true\">replace sugar-containing food items<\/span><\/strong><span data-preserver-spaces=\"true\">. One can only <\/span><strong><span data-preserver-spaces=\"true\">control sugar cravings<\/span><\/strong><span data-preserver-spaces=\"true\"> if those desserts and <\/span><strong><span data-preserver-spaces=\"true\">sugary items are replaced<\/span><\/strong><span data-preserver-spaces=\"true\"> with tastier, healthy, protein-enriched options like the ones discussed above. People who are vegetarian and cannot consume meat should definitely supplement their daily diets with a scoop of protein powder.\u00a0<\/span><\/p>\n<p><strong>Managing Stress<\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Stress management and <\/span><strong><span data-preserver-spaces=\"true\">controlling sugar cravings<\/span><\/strong><span data-preserver-spaces=\"true\"> can be very challenging, but one can adopt several strategies to overcome stress. One could practice mindfulness and meditation, which would help reduce stress in everyday life. In this 21st century, there are apps that help maintain a track record of meditation and yoga, which would help reduce anxiety and stress. If stress is subtracted from one\u2019s life, <\/span><strong><span data-preserver-spaces=\"true\">craving for uncontrolled sugary items<\/span><\/strong><span data-preserver-spaces=\"true\"> also reduces automatically.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_to_Control_Sugar_Craving_and_Boost_Your_Weight_Loss_Efforts\"><\/span>How to Control Sugar Craving and Boost Your Weight Loss Efforts<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong><span data-preserver-spaces=\"true\">Avoiding sugar<\/span><\/strong><span data-preserver-spaces=\"true\"> for people who are on a <\/span><strong><span data-preserver-spaces=\"true\">weight loss journey<\/span><\/strong><span data-preserver-spaces=\"true\"> is extremely important and should be done under the supervision of a board-certified dietician like <a href=\"https:\/\/diet4uwellness.com\/nutritionist\/dietitian-rukhsana-azhar\"><strong>Dt. Rukhsana Azhar<\/strong><\/a>. Sugar has extremely high calories, something that is not desired in a weight loss journey, as a weight loss diet needs a calorie deficit for effective weight loss. Sugary foods like desserts, cakes, and sweets often lead to blood-sugar level spikes as they have <\/span><span data-preserver-spaces=\"true\">a <\/span><span data-preserver-spaces=\"true\">high glycaemic index. By <\/span><strong><span data-preserver-spaces=\"true\">reducing sugar in their diet<\/span><\/strong><span data-preserver-spaces=\"true\">, people have seen positive results in maintaining their cravings and appetite, thus aiding in a sustainable weight loss process.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_to_Control_Sugar_Craving_and_Avoid_the_Side_Effects_of_Excessive_Sugar_Intake\"><\/span>How to Control Sugar Craving and Avoid the Side Effects of Excessive Sugar Intake<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span data-preserver-spaces=\"true\">Excessive sugar consumption is harmful, according to dieticians and nutritionists, and has adverse effects on health. Some of the main side effects of over-consumption of sugar are:<\/span><\/p>\n<p><strong>Weight gain\/ Obesity<\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">High-sugar foods like sweets, cakes, and chocolates are rich in calories, therefore leading to weight loss. If consumed in moderation, the calorie count can be controlled, and thus weight can be managed. However, the problem with sugar is that it is very addictive and leads to over-consumption, which leads to weight gain. Once obese, it would lead to other deadly disorders, which are discussed in the following points.\u00a0<\/span><\/p>\n<p><strong>Type II Diabetes<\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Uncontrolled consumption of sugar often leads to hormonal imbalances, which further leads to conditions like type II diabetes. It is a chronic condition that is very harmful to one\u2019s health and can indirectly lead to many more diseases, thus deteriorating one\u2019s health.\u00a0<\/span><\/p>\n<p><strong>Cardiac Diseases<\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">High sugar consumption in one\u2019s diet is scientifically associated with increased risk factors for having cardiac diseases. It also leads to high LDL levels, thus increasing blood pressure.\u00a0<\/span><\/p>\n<p><strong>More Cravings<\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Once one starts consuming sugar, it starts acting like a \u201cdrug\u201d, which can lead to serious addiction problems. Just like other hard drugs, people often fall prey to those addictions, and their withdrawal leads to adverse health effects. Therefore, it is essential to cut down on sugar gradually in order to adapt to a healthier lifestyle.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Controlling_of_Sugar_craving\"><\/span>Controlling of Sugar craving<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>Why sugar avoided?<\/strong><\/li>\n<\/ul>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li>Eating too much sugar can contribute to people having too many calories, which can lead to <a href=\"https:\/\/diet4uwellness.com\/service\/weight-gain-diet-plan\"><strong>weight gain<\/strong><\/a>.<\/li>\n<li>Being over weight increases your risk of heart problems such as heart disease, type 2 diabetes.<\/li>\n<li>Over time, this can lead to a greater accumulation of fat, which mat turn into fatty liver disease, a contributor to diabetes.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<ul>\n<li><strong>Causes of Sugar cravings<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1465\" src=\"https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/Causes-and-how-to-control-sugar-craving-2.jpg\" alt=\"Causes and how to control sugar craving\" width=\"1080\" height=\"1080\" title=\"\" srcset=\"https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/Causes-and-how-to-control-sugar-craving-2.jpg 1080w, https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/Causes-and-how-to-control-sugar-craving-2-300x300.jpg 300w, https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/Causes-and-how-to-control-sugar-craving-2-1024x1024.jpg 1024w, https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/Causes-and-how-to-control-sugar-craving-2-150x150.jpg 150w, https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/Causes-and-how-to-control-sugar-craving-2-768x768.jpg 768w, https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/Causes-and-how-to-control-sugar-craving-2-640x640.jpg 640w, https:\/\/diet4uwellness.com\/blog\/wp-content\/uploads\/2024\/08\/Causes-and-how-to-control-sugar-craving-2-96x96.jpg 96w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ol>\n<li>Insufficient Protein<\/li>\n<li>Insufficient Fiber<\/li>\n<li>Lack of Sleep<\/li>\n<li>Poor Gut Health<\/li>\n<li>Emotional Response<\/li>\n<li>Low Magnesium<\/li>\n<li>Hormone Fluctuation<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"How_to_Quit_SugarSweet_Craving\"><\/span>How to Quit Sugar\/Sweet Craving<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>If you really need craving<\/strong><\/li>\n<\/ul>\n<ol>\n<li>Drink Water<\/li>\n<li>Nuts<\/li>\n<li>Greek Yoghurt<\/li>\n<li>Mixed Berries<\/li>\n<li>Dark Chocolate<\/li>\n<li>Angeer<\/li>\n<li>Divert you wind<\/li>\n<li>Chia Seed Water<\/li>\n<\/ol>\n<ul>\n<li><strong>Side Effect of Sugar<\/strong><\/li>\n<\/ul>\n<ol>\n<li>Sugar make your organ fat<\/li>\n<li>It turns you into an addict<\/li>\n<li>It can make you depressed<\/li>\n<li>Acne<\/li>\n<li>Type 2 Diabetes<\/li>\n<li>Skin Aging<\/li>\n<li>Energy low<\/li>\n<li>Other health risk<\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"What_Sugar_Cravings_Indicate_About_Health_and_How_to_Control_Sugar_Craving\"><\/span>What Sugar Cravings Indicate About Health and How to Control Sugar Craving<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span data-preserver-spaces=\"true\">The desire to consume sugar indicates various underlying health issues, such as blood sugar imbalances, nutrient deficiencies, or hormonal fluctuations. Frequent and uncontrolled cravings indicate irregular eating patterns that indirectly lead to a spike in blood glucose levels. They could also indicate probable deficiencies in nutrients like magnesium, chromium, or B vitamins, which are vital for glucose metabolism and energy production. Also, stress, poor sleep, and dehydration can contribute to sugar cravings, which again would lead to various chronic disorders.<\/span><\/p>\n<h5><span class=\"ez-toc-section\" id=\"FAQs_Related_to_How_To_Control_Sugar_Craving\"><\/span><strong><span data-preserver-spaces=\"true\">FAQ&#8217;s Related to How To Control Sugar Craving<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p><strong><span data-preserver-spaces=\"true\">What are some of the harmful effects of overconsumption of sugar?<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">As discussed earlier in this article by DIET4UWELLNESS, some of the harmful effects of excessive consumption of sugar are:<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Weight gain and obesity<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Increased risk of diabetes type 2<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Heart diseases<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Liver failure<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Tooth plaques and decay<\/span><\/li>\n<\/ul>\n<p><strong><span data-preserver-spaces=\"true\">Can sugar affect one\u2019s mental health?<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">As sugar is very addictive, it can definitely affect one\u2019s mood and mental health. It can cause frequent mood swings due to hormonal imbalances and increased blood sugar levels. Also, research has shown a positive link between unregulated sugar consumption and increased incidents of anxiety. Therefore, it is essential to <\/span><strong><span data-preserver-spaces=\"true\">reduce sugar<\/span><\/strong><span data-preserver-spaces=\"true\"> from one\u2019s daily diet.\u00a0<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">How can one reduce sugar cravings?<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">How to control<b> sugar cravings <\/b><\/span><span data-preserver-spaces=\"true\">have already been discussed in the article above. Some of the ways to reduce sugar cravings are:<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Following a balanced diet with <a href=\"https:\/\/diet4ufitness.com\/\" target=\"_blank\" rel=\"noopener\"><strong>healthy fats<\/strong><\/a> and dietary fibers helps stabilize blood glucose levels.<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Regular meals without skipping any meals also make sugar. There is no sudden glucose level spike in the blood, thus reducing the<\/span> <span data-preserver-spaces=\"true\">risk of other diseases like diabetes.\u00a0<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Adequate daily hydration is crucial for maintaining appetite and reducing sudden hunger, thus preventing overeating.<\/span><\/li>\n<\/ul>\n<p><strong><span data-preserver-spaces=\"true\">What are some of the healthy alternatives to refined sugar?<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Sugar is a sweet poison in today\u2019s world, so it is best to <\/span><strong><span data-preserver-spaces=\"true\">cut down on sugar.<\/span><\/strong><span data-preserver-spaces=\"true\"> Some of the healthy <\/span><strong><span data-preserver-spaces=\"true\">alternatives to refined sugar<\/span><\/strong><span data-preserver-spaces=\"true\"> present in all fast-food items are:<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Natural sweeteners like honey and maple syrup.<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Artificial sweeteners like stevia and aspartame.\u00a0<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Fresh fruits like mango and apple can be added to one\u2019s daily meals. Fruits contain a high amount of natural sugars, which calm one\u2019s sweet taste and also help replenish one\u2019s vitamin and mineral needs.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Understanding Sugar as a Slow Poison: Tips on How to Control Sugar Craving Sugar is referred to as<\/p>\n","protected":false},"author":1,"featured_media":1737,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"cybocfi_hide_featured_image":"","footnotes":""},"categories":[4],"tags":[],"_links":{"self":[{"href":"https:\/\/diet4uwellness.com\/blog\/wp-json\/wp\/v2\/posts\/1443"}],"collection":[{"href":"https:\/\/diet4uwellness.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/diet4uwellness.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/diet4uwellness.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/diet4uwellness.com\/blog\/wp-json\/wp\/v2\/comments?post=1443"}],"version-history":[{"count":4,"href":"https:\/\/diet4uwellness.com\/blog\/wp-json\/wp\/v2\/posts\/1443\/revisions"}],"predecessor-version":[{"id":1466,"href":"https:\/\/diet4uwellness.com\/blog\/wp-json\/wp\/v2\/posts\/1443\/revisions\/1466"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/diet4uwellness.com\/blog\/wp-json\/wp\/v2\/media\/1737"}],"wp:attachment":[{"href":"https:\/\/diet4uwellness.com\/blog\/wp-json\/wp\/v2\/media?parent=1443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/diet4uwellness.com\/blog\/wp-json\/wp\/v2\/categories?post=1443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/diet4uwellness.com\/blog\/wp-json\/wp\/v2\/tags?post=1443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}