5 Ways To Lower Sugar Cravings

Rachel Wanninger

May 12, 2023

First meal of the day is protein and fat focused. Starting our day with satiating food like protein and fat is a great way to balance our blood sugar for the whole day. Protein and fat will lead to a low blood sugar spike which in turn will decrease the chances of having unstable blood sugar throughout the day. The unstable blood sugar or blood sugar crashes are often what are leading to sugar cravings.
Limit refined carbohydrates and added sugar. Refined carbohydrates like breads, baked goods, pretzels and other processed wheat based snacks, and pastas can lead to the biggest blood sugar spike. Same with added sugar that we classically find in desserts, pop, and candy but also pasta sauces, dressings, marinades, etc. That blood sugar spike eventually leads to a blood sugar crash which then leaves us craving more sugar to get back up to baseline.
Pair carbohydrates with protein, fat, and/or fiber. Pairing our carbohydrates with those three will significantly help decrease the blood sugar spike. This is especially important with breakfast and snacks. Oatmeal is a common breakfast but you can add plenty of nuts, chia seed, flax seed, and nut butter with it to balance. Or add eggs and a small side salad with it. If banana or apple is a go to snack, can you add a beef stick or nuts/nut butter with it? Before you eat a pasta dish, have a leafy greens salad or plate of roasted broccoli.
Optimize sleep. Research shows that if we do not get a high enough quantity or quality night of sleep, our body will not be able to manage blood sugar as well the following day. Take notice on nights that you don’t sleep as long or as well and notice if you have more cravings for carbohydrates and sugar.
Intermittent fast. This is NOT meant for everyone, especially if you are a woman or someone who is struggling with a chronic disease. Always work with your practitioner. Intermittent fasting is a great tool at balancing blood sugar throughout the day. Time restricted feeding such as 16 hours of not eating and 8 hours of eating has been shown to have positive effects on insulin, blood sugar, obesity, and other metabolic health markers.

September 30, 2023

Brett McDonough

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