According to Merriam-Webster, a craving is “an intense, urgent, or abnormal desire or longing.” In the sense of food, cravings are mostly built on both physiological and psychological motivations, though succumbing to them may come full circle and cause physical and mental consequences. Although identifying how to beat food cravings is multifaceted, conquering such temptations involves the help of these foods and nutrients!
What to Eat to Beat Food and Sugar Cravings
Especially if dealing with a pesky sugar tooth, reach for a piece of fruit. Not only can it save hundreds of calories in your day, but offers fiber and nutrients the body requires for optimal health. Whether warming up apple slices with cinnamon or lightly smearing peanut butter and sprinkling cocoa powder atop banana chunks, feel free to spice up fruit varieties!
Compared to carbohydrate and protein, fat promotes longer bouts of satiety, thus lessening the temptation of foods between meals. Nutrition experts encourage individuals to lessen the consumption of fried fatty foods and select heart healthy sources, including olive oil, fatty fish, and avocado. Nuts and seeds are also valued contenders, making their contribution in trail mix extremely noteworthy. While nuts and seeds can withstand the urgency of cravings, the addition of dark chocolate may further assist. And aside from the tendency of chocolate being a common craving, its magnesium content may be contributing, as a deficiency in the mineral has been postulated to induce sugar cravings. But considering the caloric density of a chocolate trail mix and fat in general, it is important to stick to a one-ounce serving or a small palm-full.
Chromium is a trace mineral that plays a significant role in the regulation of blood sugars, as it assists insulin in the uptake of blood glucose. Interestingly, chromium has shown to reduce carb cravings, particularly in individuals dealing with depression. The mineral is mostly found in whole grains, along with orange and grape juice, broccoli, potatoes, onions, lettuce, and ham.
Sipping on herbal tea may help deter that sugar craving. The numerous flavors of herbal teas can help divert that pesky craving, while the anxiety-reducing properties they are suggested to offer may help reduce stress and unleash the risk of emotional eating. Along with the recognition of chamomile tea, these additional natural remedies can help calm your anxiety.
Although water may not fulfill that sweet tooth per se, keeping hydrated is imperative for not only good health, but to deter food cravings. Thirst is often mistaken for hunger, with dehydration heightening the risk of (over)consuming unnecessary calories and binging on foods. Not only can these 11 infused-water satisfy a sugar craving, but grants proper hydration and offers numerous health benefits! As a general rule of thumb, recommendations suggest healthy adults should consume at least eight, 8-ounce glasses of water per day.
Kicking those food and sugar cravings is much more than the foods and beverages listed above, as a complete mental overhaul can deter those temptations once and for all. It is also important to allow such indulgences (within reason), as their restriction may only heighten their attraction. Individuals are further encouraged to boost moods with regular physical activity, sleep the recommended seven to nine hours each night, and confide in social support. Find more on how to stop food cravings and sugar addictions here.