How to Control Your Not So Sweet Sugar Cravings

What’s the one food that triggers you to keep eating? I bet for many of you it’s sugar! I find this is especially true for women  – myself included. I actually had an incident yesterday where I “went to town” on the bag of chocolates that a coworker brought in to the office. There was something about the sugar that kept me going back for more. So why would I, a nutritionist, keep eating chocolate? Not sure that I have a good answer except that it tasted good and was in front of me.  Studies have shown that sugar can be addictive for some people. I believe this to be true. But rather than feel like a victim and let sugar control you, it’s time to take control of these cravings and come up with an action plan on how to fight them.

Not so sweet scenerios:
Do any of these scenerios sound familiar? I bet most of you with sugar cravings fit into at least one of these categories. When you look at them, the solutions are rather obvious. BTW – these are true stories from some of my clients *names changed of  course

– Caretaker: Keeps sweets in the house for others  (i.e. ice cream for husband, cookies for kids)
– Health halo: Continues  buying “foods perceived as healthy” despite the fact they trigger you to eat more (i.e. dried fruit, whole grain cereal with a touch of honey)
– Time saver: Buying large quantities of food at a time to save time and/or money (i.e. buying multiple containers of Greek yogurt with fruit or honey on the side)
– Supersize: Buying large containers of foods you may have trouble controlling (i.e. large containers of cottage cheese with pineapple vs. the 8 oz size) Often times you are better off buying the smaller containers … or not at all if the sugar in them trigger you!
– Forgetting food history: Thinking you can handle having sweets in your environment when you have a long history of getting into trouble with them  – “I can resist them this time”
– Ulterior motive: Going to office kitchen every afternoon with the intent of making tea (knowing there will be leftover cookies from meetings)
– Sleep deprived. Getting 5 hours of sleep a night … and having uncontrollable sugar cravings
– Frugal: Not wanting to throw out food. You keep gifts of candy or avoid throwing out leftover dessert from your party. Maybe you were brought up with the mentality that it was wasteful to throw out food. But it’s also wasteful to have to buy a new wardrobe each year (and not healthy for your head or body!)

Top 5 tips to control sugar cravings
Some of you may feel like a prisoner to sugar. Whether you are trying to lose weight or just eat healthier, you feel really out of control when it comes to sugary foods … and really bad about yourself after you’ve had an “incident”. It’s possible that some people really do have an addiction to sugar. But this doesn’t mean you have to give into these urges. The key is realizing that you have a problem with these foods and doing your best to stay away and not even start with them.  Why would you buy a bag of chocolates “for the kids” if you know there is a 90% chance YOU will eat half the bag. Here are some other tips to help you control your sugar cravings:

1. Don’t keep trigger foods in your environment
This is the most important one. I can’t tell you how many times I’ve had clients say to me “what’s wrong with me – why can’t I just stop after eating one cookie?”  My answer  – there is nothing wrong with you. It’s just that some people can’t keep certain foods around because they set you off.  But I would say you might have a bit of a problem if you continue to keep a food around that you KNOW you can’t control! That is just asking for trouble.  Make a list of foods that you feel you need to keep out of your environment. Enlist the support of  significant others. If you have to keep some tempting foods around, try to buy the ones you don’t love and  make sure they are out of sight! (pic credit)

2. Analyze & Focus
Keep a food/emotion/sleep log for a few days. Notice when your sugar cravings tend to flare. Is there a particular time of the day, person or situation that triggers your craving? Did you get enough sleep or eat adequate protein during the day?  Once you analyze your danger zones, come up with a plan on how to deal with them. You need to stay focused!

3. Know your food history
If you have a problem controlling certain foods, chances aren’t so good that these cravings will disappear (it’s possible – just not likely!) So respect this “food history” and stay away from problem foods. Some people can’t get started with even one bite. Here is  a little about my food history – every day when I work at the hospital I buy 4 mini pieces of chocolate. It’s satisfying and I look forward to it. But if there is a BAG of chocolates in front of me (or container of cookies), all control goes out the window. So I try to leave the room when these things are around. I also don’t let my bf keep certain foods in my apartment. That is my food history and I’m working with it (but had a slip the other day which triggered me to write this blog post)

4. Power up on protein and fat
I have many clients, especially women, who don’t eat enough protein during the day. While I can’t guarantee your sugar cravings will go away totally if you increase your protein, I bet they will lessen. The same goes for fat. Both protein and fat keep you feeling full longer. 

5. Sleep
I bet most of you can attest to craving sugary or junk food after a night (or more) of poor sleep. Numerous studies have backed this up. Not only does poor sleep cause us to secrete more  brain chemicals that increase the urge for sugar and fat, but being sleep deprived can also have a direct inpact on brain regions that control decision making and make us more inclined to crave fast food rather than healthier options.(reference) I know getting more sleep is easier said than done – but the next time you get the urge to answer one more email at midnight, think of what it will do to your sugar cravings.  (pic credit)  *I need to practice my own advice here!

Bottom line, the stressful frenzied lives that many of us lead sets us up for sugar cravings. We tend to neglect ourselves and put other people and tasks ahead of our own needs.  We skimp on sleep and don’t always make time to eat  healthy meals/snacks or go too long without eating.  And we don’t always keep the right foods around and forget our food history. To stop these sugar cravings, we need to get off “the treadmill” (not literally!) and examine what is going on. Try some of my tips above and see if they help you.  *If you feel your sugar cravings are really out of control and/or you are binging, I would recommend seeking professional help.

Do any of you have sugar cravings? Add a comment and I’ll try to give you some advice!