According to functional nutrition therapy practitioner Alexa Aboudaram, FNTP, there’s one habit that many people don’t realize causes sugar cravings: skipping meals. Keep reading to find out exactly how skipping meals can lead to sugar cravings. Plus, get tips for how to crave sugar less and healthy ways to manage a sugar craving when it does hit.
Aboudaram explains that the reason why skipping meals leads to sugar cravings is due to the way it impacts blood sugar levels. “When you skip meals, your blood sugar naturally drops and your body goes into survival mode. It needs blood sugar to stay within a certain range, so it signals for a quick energy source—typically in the form of sugar,” she says.
Related: Got a Sweet Tooth? Use These 10 RD-Approved Tips to Curb Your Cravings ASAP
Registered dietitian Caroline Thomason, RD, also says skipping meals is a bad idea—especially if you’re trying to lose weight, previously explaining to Parade, “The reason [skipping meals] is a mistake is that being too restrictive too fast can have negative consequences that lead to overeating and feeling out of control later—thus, negating the efforts.”
How to Manage Sugar Cravings
Instead of skipping meals, Aboudaram says to make sure you’re getting enough protein. This, she says, not only helps provide the body with energy, but will also lead to less sugar cravings. “Eating enough protein is one of the most important ways to reduce sugar cravings," Abourdaram emphasized. "Your body needs adequate fuel to function properly and if you're not getting enough protein, your energy levels can crash—leading to intense cravings for quick sugar fixes.”
In addition to upping your protein intake, Aboudaram says that another way to reduce sugar cravings is to eat every three to four hours. She explains that this will help keep blood sugar levels steady, preventing the body from going into the survival mode she previously mentioned, which is what leads to high-calorie cravings.
If you are experiencing a high level of stress or aren’t getting enough sleep, these are two more factors that Aboudaram says can cause sugar cravings.
Scientific research shows that exercise and meditation (two effective ways to manage stress) both lead to less sugar cravings.
“If you’re still craving something a little extra, go for a smoothie with protein and fiber, dark chocolate with nuts or berries with unsweetened Greek yogurt. These options will not only satisfy your sweet tooth but also help stabilize your blood sugar and keep you feeling full,” Aboudaram added.
It bears repeating that there’s absolutely nothing wrong with having a sweet treat every now and then. Food isn’t just about nutrition; it’s about enjoyment too. But if you are trying to lose weight in a healthy way and frequent sugar cravings are getting in the way of meeting your goal, the tips shared above can help.
Related: Dates Are a Heart-Healthy Snack That Won’t Spike Blood Sugar Levels—Here Are the Top Health Benefits
Sources
Alexa Aboudaram, FNTP, functional nutrition therapy practitioner "Breakfast Frequency and Quality May Affect Glycemia and Appetite in Adults and Children."The Journal of Nutrition. 2010"A randomized, crossover pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese “breakfast skipping” late-adolescent girls." Nutrition Journal. 2014"Increased Dietary Protein as a Dietary Strategy to Prevent and/or Treat Obesity." Missouri Medicine. 2014"Food cravings mediate the relationship between chronic stress and body mass index." Journal of Health Psychology. 2018"Effects of Sleep Deprivation on Blood Glucose, Food Cravings, and Affect in a Non-Diabetic: An N-of-1 Randomized Pilot Study." Healthcare. 2019 "Acute Effects of Brisk Walking on Sugary Snack Cravings in Overweight People, Affect and Responses to a Manipulated Stress Situation and to a Sugary Snack Cue: A Crossover Study." PLoS One. 2015"Effects of a mindfulness-based intervention on mindful eating, sweets consumption, and fasting glucose levels in obese adults: data from the SHINE randomized controlled trial." Journal of Behavioral Medicine. 2017 Read More Details
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