10 Ways to ‘Scare Away’ Sugar Cravings

Halloween is almost here — time to ward off ghosts, goblins and … sugar cravings!

Have you noticed that consuming a sugary snack leaves you craving more sugary snacks? Eating simple carbs without accompanying proteins and fats may provide you with a quick boost of energy, but just as quickly, you’ll find yourself “starving” again and craving more sugary snacks.

Sugar casts its magical spell on us since, according to registered dietitian, Susan Moores, MS, RD, “the taste of sugar releases endorphins that calm and relax us and offers a natural ‘high’.”

Having a sweet treat every now and then is harmless. The problem comes when we eat too much sugar, which is easy to do since sugar is added, in one form or another, to most processed foods. The American Heart Association says that Americans average about 22 teaspoons of added sugar per day and recommends that we cut way down to 9 teaspoons for men and 6 teaspoons for women. Below are 10 things you can do to ward off sugar cravings.

• Avoid triggers/temptation – When you’re shopping for the onslaught of trick-or-treaters, avoid buying too much candy; better to run out than to have leftovers!
• Get a good night’s rest – Proper sleep helps balance hormones that control your appetite and feeling of fullness.
• Exercise – According to an Applied Psychology, Nutrition, and Metabolism study, “the more you sit, the greater your appetite.” When a person is super hungry, they’re more likely to make poor food choices.
• Drink a glass of water – Dehydration can cause cravings.
• Eat a piece of fruit – You’ll get a great source of ‘sweet’ with bonuses…nutrients and fiber.
• Have a stick of gum – Research has shown that chewing gum can reduce food cravings according to nutrition advisor Dave Grotto, RD, LDN.
• Take a 5-10-minute hot shower – Relaxation may diminish cravings.
• Don’t use artificial sweeteners – Some people report that artificial sweeteners actually initiate sugar cravings.
• Avoid too much stress – Excess stress can cause cravings and make you feel that you’ve earned a ‘sweet reward’.
• Take a good multivitamin and mineral supplement – Studies suggest that calcium and vitamin D may promote weight loss and lower cravings. Additionally, a person who is calcium deficient can experience up to a fivefold increase in the enzyme that turns calories into fat.

BOO!