\
Sweet Nothings: Healthy Ways to Kick A Sugar Habit
Within the vast amount of nutritional knowledge at our disposal, one thing is clear: excess sugar is bad. The American diet is laden with it, and research has explicitly linked it with diseases such as diabetes. So, we know we need to avoid it, but how do we kick the sweets cravings that creep into our daily lives?
The most effective way to take your mind off of a craving is to engage in a non-food related activity. Get outdoors and take a walk. Not only will it burn calories, but the fresh air and sensory stimulation will also take your mind off that doughnut. Rope in a family member for added fun. Too late, cold, or rainy to take a walk? Do some moderate exercise indoors: jumping jacks, crunches, light weight-lifting, or yoga will suffice. Alternatively, play a board game, knit, do a crossword puzzle, or call a loved one.
OK, but what about the fact that the doughnut is still in your kitchen? The answer is to make better food choices. This lifestyle shift may be difficult at first, but it will pay huge future dividends. Here are some tips:
Institute a household ban on processed sweets.
By not stocking your kitchen with these items, you can avoid insidious temptation scenarios altogether. Save indulgences for special occasions outside the home. You'll appreciate dessert much more for what it is, a treat-not a daily part of your diet.
Drink herbal tea.
It has zero calories and anti-carcinogenic properties, plus it hydrates your body, making it a no-brainer beverage. Look for varieties containing fruit infusions, flowers such as hibiscus or rose, cinnamon, ginger, or licorice-you'd be surprised how satisfying these herbal blends can be, no honey required! And because drinking water makes you feel fuller, a spot of sweet-flavored tea can block your craving altogether.
Incorporate more naturally sweet veggies into your diet.
Clearly, vegetables are good for you in countless ways, and certain ones may eliminate nighttime cravings by sweetening your meals. Carrots, beets, raw spinach, leeks, winter squash, sweet potatoes, and red, orange, and yellow bell peppers are all super sweet. Load up a salad, omelet, or roast these goodies with just a touch of olive oil, and you've got a nutritious-and delectable-dish.
Fruit is nature's candy!
As with veggies, fruits provide your body with crucial health benefits. Eat more fruit at breakfast (top cereal with berries), lunch (toss pears or mandarin slices into salads or add banana to peanut butter sandwiches instead of sugary jam), dinners (fruit salsas are yummy on grilled fish or chicken), and snacks (a slice of melon, a cluster of grapes, or a cup of fruit salad are all winners). Dried fruit also works well; just be sure to avoid packages with sugar listed as an added ingredient.
Yogurt is another way to block your sweet cravings.
Fruit-flavored yogurt has fewer calories than frozen yogurt or ice cream, but it still has a lot of added sugar. Choose plain yogurt and dress it up with dried or fresh fruit, spices (mix in cinnamon or pumpkin pie spice), low-fat granola, or toasted nuts for a nutritious, filling treat.
Still craving chocolate?
Go dark. Chocolate with at least 65% cacao content (70% or above is more optimal) satisfies your sweet tooth while giving your body a boost of anti-oxidants. Portion control is key, though-nibble on one or two small squares. You'd be surprised how much sweet-tooth mileage you can get out of just a small serving.
Have Something To Say About Sugar Cravings?
Agree/Disagree? Have an experience with this topic? Just want to rant? We want to hear from you!
Return to the Nutrition Channel
Return to the Wellness Guide
DISCLAIMER: The information provided on EnvyMyHealth.com and its affiliates is not intended nor recommended as a substitute for professional medical advice. Always seek the advice of your physician or other qualified health care professional regarding any medical condition or treatment. Nothing contained on this site is intended to be used for medical diagnosis or treatment.
ŠEnvyMyHealth, Inc. 2008-2009. All Rights Reserved.