This guide is a complete answer to “how to stop sugar cravings with nutritional supplements?”
Sugar is highly addictive, and in today’s modern world, it is readily accessible in various appealing forms. It provides the brain cells energy and power needed for their normal functioning. Our brain perceive it as a treat, causing you to crave more of it. Sugar cravings cause a strong desire to eat anything sweet and make it very hard to maintain self-control around food.
In reality, up to 97 percent of women and 68 percent of men report experiencing some food craving, especially cravings for sugar.
Sugar addiction affects a large number of people. Processed foods, erratic sleep habits, and laziness are all standard features of our modern life. All of them are significant sources of sugar cravings.
Negative Impacts of High Sugar Consumption:
Sugar consumption harms people’s health. A small amount of sugar is acceptable. But too much sugar can harm our health, including blood sugar levels, teeth, and even the heart.
Downsides of Higher Sugar Consumption
• Sugar impedes processes such as learning, immune system, acne, unhealthy cholesterol level and eye health.
• The onset of a variety of blood sugar and BP disorders is also connected to high sugar intake.
Find it difficult to scale back on sugar consumption? Sugar cravings can be overcome in a variety of ways. But first, let’s explore why we crave sugar so much?
What Causes Sugar Cravings?
Sweet is the first taste humans like from birth,”. Or we can say that “The desire for sweet things is innate”. Sugar cravings are ingrained in our bodies from an early age.
The following are some of the possible causes:
Sugar cravings are primarily caused by dehydration. It may make you feel hungry, so stay hydrated to avoid sugar cravings. To be sure dehydration isn’t aggravating the sugar problem, drink plenty of water.
Insufficient Dietary Intake
The quality of one’s diet can also trigger sugar cravings. If a person overeats processed food or takes a high carbohydrate-to-protein ratio, they will have weird sugar cravings.
Stress or Anxiety
Sugar cravings can also be triggered by stress. Cortisol is a stress hormone that is released when anyone is stressed or anxious. When a person eats sugar during a stressful scenario, dopamine, also known as the happy hormone, is released. It helps feel good and gives a feeling of well-being while boosting confidence and calming the nerves.
What Can I Take to Stop Sugar Cravings?
We can quickly minimize or remove sugar consumption by choosing a variety of sweet foods. But first, it’s necessary to understand the difference between a craving and hunger.
Things That Can Prevent Sugar Cravings;
1. Take a bite of fruit.
For some consumers, eating a slice of fruit can help them meet their sugar cravings. Bananas, apples, berries, and oranges are all excellent choices.
2. Use of Chia Seeds
Chia seeds include a high amount of soluble fiber, making you feel fuller for longer and reducing sugar cravings.
3.Take a Hot Bath
Some individuals who struggle with sugar cravings have discovered that taking a hot bath helps them feel better. Allow the water to stream over your shoulders and back to warm you. Spend at least 5–10 minutes there. The craving will most likely vanish after that.
4. Eat sugar as a treat.
When it refers to sugar, going cold turkey can be a painful experience. Whether it’s one cookie or a couple of chunks of high-quality chocolate, having a small amount of sugar is an intelligent balance. Just try to follow the sugar guidelines and use lower-calorie products whenever possible.
How to Cut Sugar Craving?
Sugar has been demonstrated to have a comparable impact on the brain as an addictive substance. Withdrawal symptoms like weariness, sadness, headache, and muscle pain can occur if abruptly removed from the diet. It’s no surprise that quitting sugar is difficult.
Furthermore, sugar cravings indicate that a person is nutritionally inadequate in some ways, and supplementation can surely benefit him. Specific vitamins can help the brain processes to function correctly by supporting and enhancing them. There are many supplements available to assist consumers in maintaining a healthy vitamin and mineral balance.
Natural Ways to Stop Sugar Cravings:
It’s possible to maintain a healthy diet if you make slight, essential modifications. Following are the natural methods to prevent sugar cravings, such as
· Increase your protein Intake
Consuming protein is a simple method to reduce sugar cravings. When people don’t get enough protein in the diet, their body desires a sugar substitute. Therefore increasing a protein intake can help avoid those awful cravings.
High-protein foods take an extended period to digest than carbs. So a person feels fuller for prolonged durations after a protein-rich diet. Protein does not cause blood sugar to increase as refined carbohydrates and sugars do. Proteins such as meat, low-fat yogurt, eggs, almonds, and beans are good choices.
· Fiber is good.
If your diet isn’t providing enough fiber, you might think about taking a fiber supplement. No doubt, fiber aids in the treatment of sugar craving. For instance, it keeps a person satiated. High-fiber diets also boost energy levels.
Fruits, veggies, and oats are all good options.
· Go for a walk or run outside.
Physical activity can help to overcome sugar cravings and alter eating habits. It produces some of the same endorphins as sweet foods and can be a good substitute if done regularly. Exercising makes a person feel better and desire to eat healthier meals. Do something you enjoy, such as walking, yoga, biking, or swimming. If you can’t get outside, try a few sets of sit-ups, push-ups, squats, or any workout at home.
· Sleep is necessary!
It’s no wonder that getting enough sleep is crucial. Rest is also necessary for controlling blood sugar levels and maintaining the proper levels of insulin-regulating hormones.
· Role of Minerals in regulating blood sugar level
Lack of minerals can cause dehydration. But our body craves sugar instead of water. So, supplementing our mineral levels can be highly beneficial. Mineral deficiency is common in people who have sugar cravings. Isn’t it true that a lack of essential vitamins and minerals might make you crave sugar much more? So, be conscious of your body’s mineral and nutritional levels!
Supplement Your Diet with Vitamins and Minerals:
Including vitamins in the diet can assist our body in maintaining a healthy blood sugar and insulin level. Thankfully, the vitamins listed below can help the body get the sugar it desires without the adverse side effects.
Supplements for Sugar Withdrawal:
Anyone can eliminate sugar cravings with the use of natural vitamins. The following six nutrients help our mind and body to reject sugar naturally. They also allow us to come to a stage where we don’t crave it anymore. I’ve compiled a list of the most effective options. Let’s learn how it works in reducing sugar cravings.
L-Glutamine is an amino acid that is turned into a neurotransmitter by the nervous system that aids in sugar craving reduction. Our bodies produce it, but it can be exhausted when we are stressed.
L-Glutamine is a protein-building block, and protein is a macronutrient that keeps us satisfied for longer. It aids with sugar carving reduction and encourages muscular growth, improves cognitive health, and reduces anxiety.
How to take L-glutamine for sugar cravings?
When it comes to reducing sugar cravings, L-Glutamine is a magical performer. You can also take L-glutamine as a supplement. Because most of us do not get an adequate amount of it through diet alone.
A person can take 500 milligrams of L-glutamine three to four times a day with meals. Plus an additional micro-dose if the body extremely craves sugar.
Dairy and meat products, as well as protein-rich diets, are high in glutamine. It’s also available as a powder. If the desire for sugar is enormous. Try putting 12 to 14 teaspoons in a glass of water before each meal. Ghrelin, a hormone that drives cravings for sugary, starchy meals, is reduced by glutamine.
Nausea, diarrhea, headaches, and joint discomfort are all common symptoms of glutamine supplementation.
2. Gymnema Sylvestre
Gymnema Sylvestre is a plant that grows in Australia, Africa, and India. It has a lot of evidence backing it up when it comes to reducing sugar cravings. It reduces the capacity to taste and appreciate sugar when consumed before meals.
3. Zinc for sugar carvings
Sugar cravings are frequently associated with low zinc, calcium, chromium, and magnesium levels. Our body require Zinc for the effective use of insulin and glucose. Take a zinc supplement daily to avoid the habit of sugar craving. Zinc is abundant in shrimp, pumpkin seeds, and nuts.
4. Chromium for sugar cravings
Chromium is a mineral that controls our insulin levels and enhances our blood sugar levels. It is a vital trace element that aids in the regulation of blood sugar levels. Therefore, a shortage of this mineral might lead to cravings. Adding a mineral supplement to our diet can make a massive impact.
In the form of chromium picolinate, trivalent chromium is among the finest supplements for reducing sugar cravings. Supplements providing 200-1,000 mcg chromium picolinate per day have been considered to enhance blood glucose regulation. They also lower sugar cravings when chromium levels decline with age. Within three days, Chromium picolinate will usually balance blood sugar and eliminate sugar cravings.
5. Make sure you don’t have a magnesium deficiency.
Magnesium is one of our body’s most vital minerals. Magnesium helps control blood sugar and insulin levels and the hormone dopamine, making us feel good after eating sweets. Chocolate cravings are strong evidence of magnesium deficiency, as chocolate is a rich yet sweet source of magnesium.
For people who crave sweets and chocolates, 400 milligrams of good grade magnesium, such as magnesium citrate, should be consumed twice a day. It’s the best magnesium supplement for reducing sugar cravings.
Magnesium also has the additional advantage of aiding in a good night’s sleep, which is ideal during a sugar detox.
Hence, when the body craves something, it’s commonly thought to be a symptom of insufficiency; however, the challenging part is that the craving isn’t always for what we need. So, if anyone is craving chocolate, it could signify that they are deficient in magnesium.
B-vitamins aid in the digestion of carbohydrates, such as sugar. When we take sugary foods and other carbohydrates, our body’s B vitamin levels drop. Ultra B-Trim can help eliminate sugar cravings by maintaining proper amounts of B vitamins in the body.
Moreover, when we follow a low-sugar or no-sugar diet, we may have powerful cravings. And how to handle them in the first few days can make or break our sugar detox. So, if anyone is trying to quit sugar, aim to get all necessary vitamins and minerals. Either from natural sources or from high-quality supplements, must consume them must.
Prescription Medication to Stop Sugar Cravings:
It’s always essential to talk to the doctor or a certified nutritionist before taking any supplements. As they aren’t for everyone, so consultation is necessary.
1. Drugs approved by the Food and Drug Administration (FDA), such as Varenicline, a prescription medication marketed as Champix and used to cure nicotine addiction, can also help stop sugar cravings.
2. Antidepressants like Prozac and Wellbutrin and the weight-loss medicine phentermine may help reduce sugar cravings and optimize the eating patterns by balancing brain neurotransmitters and curbing desire.
Sugar is highly addicting, and its quitting can be difficult. However, having a healthy life, enjoying the correct meals, and taking the right supplement combination can all assist in avoiding sugar cravings.
It’s been proved that the first 24 to 48 hours of sugar abstinence are the most difficult. But if a person sticks to that short time, and remain stead fast, he will succeed! After the initial strike, it becomes much more straightforward. And with the help of these potent nutrients, you’ll be much less likely to overdo it with both primary and complex carbohydrates.
Hopefully, you have got your answer to how to stop sugar cravings with nutritional supplements?