How to reduce sugar cravings

Scientists have long believed that cravings for carbohydrates and other sugary foods are driven by a desire to improve mood due to the fact that consuming sweet treats increases serotonin levels in your brain. Serotonin is a brain neurotransmitter that boosts your sense of well-being, so it makes sense that if a food makes you feel better, you’re going to want to eat more of it.

Some nutrition experts have suggested that a magnesium deficiency may lead to increased sugar cravings. While there may be some truth to the relationship, there is a lack of clinical evidence to support that assumption.

Macronutrient imbalance: If you eat a diet that is lower in filling foods, such as protein, healthy fats, and fiber, you may experience blood sugar swings that impact your cravings. For example, if you eat a high-starch, sugary breakfast (such as a donut or a pastry), you are likely to feel hungry again shortly after eating. When your body craves quick energy, it craves sugar.

Emotional stress: If you are experiencing stress at home, on the job, or in your relationships, it makes sense that you would seek comfort from food. Given sugar’s effect on your feel-good hormones, sweet foods would be a natural choice for someone feeling down.

 

Natural remedies:

gymnema sylvestre’s ability to reduce sugar cravings is due mainly to a component called gymnemic acid, which has a similar structure to sugar molecules. Therefore, when it comes in contact with the tongue, it binds to the sugar receptors in the taste buds preventing binding by the sugar molecules in food, which reduces the taste of sweetness. This effect can help you limit the desire for and consequent intake of sweet foods. In a study, people who were given Gymnema one hour before being offered food had their perception of sweetness reduced and were more likely to eat fewer sweet calories than the control group.

 

– 5-HTP, short for 5 hydroxytryptophan is a chemical that is found in the brain and is involved in the production of the neurotransmitter serotonin. The primary culprit for cravings for carbs is a decrease in serotonin levels. Research shows that supplementing with 5-HTP helps to keep serotonin levels in balance, decreasing cravings for carbohydrates and your appetite in general. In one study, overweight men supplemented their diet with 5-HTP or a placebo supplement for 6 weeks. The men taking 5-HTP lost siginificantly more weight and experienced fewer cravings for carbohydrate and sugar-rich foods. Adding 5-HTP to your overall diet, workout, and supplement plan can help you lose weight and feel better without the side effects.

– Chromium: is one of the best trace minerals for healthy weight maintenance and helps keep the body fuller for longer. A study has shown that chromium helps modulate blood sugar levels and reduces fat and carbohydrate cravings. Chromium supplements help in the reduction of adipose tissue which is formed due to fat retention in the body.

 

– Cinnamon: has been utilized for its medicinal properties for thousands of years. Loaded with antioxidants, anti-inflammatory properties, and polyphenols, cinnamon helps the body to fight oxidative damage and lower the risk of disease. Cinnamon also naturally helps to stop sugar cravings. Numerous studies have shown that the potent polyphenols in cinnamon help to reduce sugar cravings by controlling blood glucose levels. This helps to minimize insulin spikes that result after an unbalanced meal which typically lead to more hunger and more sugar.

– Magnesium: is involved with the regulation of glucose, insulin and the neurotransmitter dopamine. If you don’t have enough magnesium in your diet, you may experience cravings for chocolate and sugar.

– L-Glutamine is an amino acid with dozens of functions within our body. In our brain it helps create chemicals called neurotransmitters that enable it to function properly. A healthy brain is less likely to send signals to your body that it craves sugar rich foods. Glutamine also acts as a source of fuel for the digestive system too. Just like your brain, a healthy digestive system will keep you from craving sugary food. Taking glutamine can also keep your blood sugar levels steady which will also curb cravings for sugar rich foods.

 

Resources:

 

 

2019-06-08T13:36:26+02:00

Leave A Comment