 How can I control food cravings for SWEET THINGS?
Q. How can I control food cravings for SWEET THINGS?
Many dieters experience cravings for sweet foods. These cravings are caused by fluctuating high and low blood sugar levels.
How can these highs and lows be prevented?
1. Eat complex carbohydrates regularly - Complex carbohydrates (e.g. whole-wheat or wholemeal bread, pasta, potatoes, rice, millet, oats, rye, beans, wholegrain cereal) produce a slow release of energy because it takes time for them to be digested. This helps to keep blood sugar levels constant.
Eat complex carbohydrates as part of your main meal and also as snacks during the day. Even a single oat cake can be enough between meals to keep eating urges at bay.
For best results eat every 3 hours (if female) or 5 hours (if male). Spacing food at three-hourly intervals in this way is an excellent way to combat food cravings.
2. Avoid refined foods, especially sugar - Simple carbs chocolate, sweets, biscuits, pastries, soft drinks.(with the exception of fruit) are all refined foods and should be avoided.
Although fruit contains fructose (fruit sugar) which is a simple carb, the fibre content of the fruit is a complex carb which slows the digestion rate. So fructose is acceptable when taken in the whole fruit, like an apple.
3. Reduce foods and drinks that are stimulants - Stimulants (e.g. sugar, tobacco, caffeine in tea, coffee, chocolate and caffeinated soft drinks) cause a fast rise in blood sugar followed by a fast drop - a perfect recipe for cravings! Avoid them whenever possible. Instead, drink herbal teas, spring water and diluted pure fruit juices. |