Having those annoying sugar cravings at three o’clock in the afternoon? These are some good strategies to overcome them


A particularly potent carbohydrate known as sugar has been found to have an addictive drug-like impact on the brain. Since it can result in withdrawal symptoms including weariness, sadness, headaches, and muscular aches if you suddenly stop consuming sugar or eliminate it from your diet, quitting sugar is not a simple task.

Luke Coutinho, co-founder of Youcarelifestyle, said in an interview with HT Lifestyle that “a sugar addiction is an emotional or psychological need on sugar or sugary foods to feel better. When we eat sugar, our bodies release opioids and dopamine. Dopamine, a neurotransmitter, is essential to the reward circuit of addictive behaviour. You get a pleasurable high when a certain behaviour causes an overproduction of dopamine, which makes you desire to repeat the behaviour. Sugar is the energy source for every brain cell. Your brain also views sugar as a reward, which makes you crave more of it. You reinforce the advice more the more sugar you ingest. You can find it challenging to break the habit, but it’s not impossible!

He offered 5 practical strategies to combat sugar cravings:

1. Inhaling essential oils reduces tension and increases satiety by stimulating the brain’s satiety hormone. Fennel and cinnamon also decrease appetite. Lavender and lemongrass reduce hunger.

2. A 15-minute stroll will minimise your intake of chocolate when you are under stress and can even sate your chocolate cravings.

3. As natural sugar substitutes, you might wish to try using honey, jaggery, coconut sugar, and stevia. However, it should always be done in a moderate manner.

4. If you’re in the mood for chocolate or sweets, pick dark chocolate or dates manufactured with natural components.

5. Lack of sleep results in a hormonal change that raises the hormone that regulates hunger, ghrelin. While our bodies only require enough sleep, lack of sleep makes us crave sweet foods all day long. Try Chamomile tea if you’re having problems falling asleep.

Dr. Siddhant Bhargava, a fitness and nutritional scientist and co-founder of Food Darzee, asserted that overcoming sugar cravings is difficult but not impossible, and he offered the following tips to do so:

1. High-protein breakfasts are a good way to start the day because they have been shown to lessen sugar cravings.

2. It’s crucial to eat your meal promptly. By organising your meal in advance, you can avoid blood sugar drops.

3. Constantly keep oneself hydrated. It’s well known that dehydration makes us feel hungry. Additionally, enhancing your water with lemon, berries, or other fruits can ensure that your desires are suppressed.

4. Waiting a little while before changing your environment is one of the most effective approaches to deal with the impulse to consume sugar. Take a stroll or engage in some activity. Get distracted.

5. Find a healthy strategy to satisfy your sugar cravings. Eat fresh veggies including beets, carrots, and sweet potatoes. Berries, bananas, coconut, dates, grapes, cinnamon, coconut oil, and other naturally sweet foods may also be consumed. You will feel fuller longer after eating high-fiber foods like broccoli, cauliflower, and kale than after consuming a lot of quickly absorbed simple carbohydrates.

6. When you feel like eating sugar, eat something sour instead. Your taste buds may be stimulated and your need for sugar may be subdued by the sour flavour.

7. Include turmeric and ginger in your diet. It aids in blood sugar regulation and the prevention of insulin resistance.