Beat Sugar Cravings

If you have regular low energy slumps, suffer from mood swings or constantly crave high carb and sugary food then this may be because you don't have a normal level of blood sugar.

After you eat, your blood glucose levels rise and the pancreas releases insulin, a hormone that clears glucose from the blood to use as energy or store within the cells.  This is a normal body function that happens every time we eat but it can become a big problem when we are continually eating foods that trigger a negative response.

When you eat a lot of meals, snacks or drinks containing sugar or refined carbohydrates, the insulin clears the glucose too quickly and soon leaves you craving more sugar and carbohydrates.  Most of us have experienced the sudden increase in energy after eating high sugar foods and then quickly feeling an extreme dip in energy levels.  Refined carbohydrates include white bread, white pasta, white rice, potatoes and many processed foods such as cakes, biscuits and low fibre ready meals.

There is nothing wrong with treating yourselves to these types of foods occasionally.  The problems start when refined carbohydrates and sugar become the main part of our diets, leaving us with very low energy and constant sugar cravings.  If this is maintained over a long period of time, this may lead to a condition called Syndrome X (metabolic syndrome).  This syndrome is what can lead to Type II Diabetes if nothing is done to stop the effects of having high blood sugar.

The good news is that lowering our blood sugar levels and beating the constant cravings is well within our control.  Here are some tips to help get your health back and beat those energy dips:

• Eat foods that have a low GI (glycaemic index) and provide a slow release of long lasting energy that help you feel fuller longer and keep your blood sugar levels stable.  Low GI foods include high protein foods in the form of lean meats, poultry, fish, eggs, nuts and seeds.  When choosing carbs, choose ones with a lower GI such as fruit, vegetables, wholemeal bread, brown rice, whole wheat pasta and new potatoes.
   

• Eat regular meals.  Skipping meals or substituting them with quick high GI snacks will play havoc with your sugar levels.  Eating low GI food regularly will keep the sugar cravings at bay.
   

• Use the 80/20 rule.  Make 80% of your foods low GI to provide lasting energy and treat yourself the other 20% of the time.  None of us are perfect and we all fancy a sweet treat now and then.  Sticking with this rule means that you look after your health without feeling deprived.
   

• If you want high GI carbs, make sure you eat them with lean protein and vegetables.  This lowers the total GI of the meal and will provide lasting energy.
   

• For a sweet snack, choose fruit with natural sugars and low fat, low sugar yogurts.
   

• Watch the drinks!  It isn’t just the food that plays havoc with your sugar levels.  High sugar sodas and other drinks often go unnoticed when trying to cut down on the sugar.  Replace these with naturally flavoured drinks.
   

• Exercise regularly.  This is excellent for helping blood sugar levels.  Even Just 10-15 minutes walk a day will reap the benefits.  Little and often is the key here.

Stabilising your blood sugar should not be a difficulty choice and once you make the changes and your sugar cravings lessen you will stop wanting so many sweet treats.  Starting with GI foods and making simple switches in your food choices will easily become a way of life and have a huge impact on your overall health.