Let’s swap out those sugar cravings
Kettering Health Network
All of us are tempted by dessert every now and then. But what if you’re craving sugar all the time? Are sugar cravings normal? And what should you do when the sweet tooth strikes?
Why we get cravings
We experience cravings for a variety of reasons, says Alicia Buterbaugh, RD, certified diabetes educator with Kettering Health Network. “You are more likely to experience cravings if you are following an overly restrictive eating pattern or if you eat based on emotions. Do you go for long periods of time without eating, avoid certain food groups, or turn to food under stress? When you’re stressed, you don’t crave cauliflower.”
What can I do?
Buterbaugh advises fueling your body with food every few hours. “Try to include foods that are high in fiber, as these will help you stay full longer. When you crave something sweet, try having a piece of fruit. Fruit is naturally sweet but will also give you more fiber and nutrients than items with a lot of added sugar.”
When sugar cravings hit because of stress or feelings of sadness, wait 20 minutes to see if the craving passes. Go for a walk, call a friend— try to engage in an activity that will help relieve stress. “After those 20 minutes, if you’re still wanting to snack on something, mentally rate your hunger on a scale of 1-10: Are you physically hungry or just mentally hungry?” Buterbaugh says. “If you really are physically hungry, try to choose a snack that will provide some nutrients.”
Help! I already gave in!
If you do overindulge, forgive yourself. “You can’t change it, so move on. Just get back on track,” says Buterbaugh. “Beating yourself up leads to more feelings of guilt which can lead to it happening again.” She also points out that choosing a day of the week to satisfy your sugar craving in one serving size can be helpful.
“If I know Tuesday is the day that I get to eat a Snickers bar, it can be a lot easier to stick to more healthful choices on the other days of the week.” Another tip: Pre-portion items you’re likely to overindulge in. For example, put two small cookies in a snack bag instead of reaching for the whole package.
Indulging in sugar on occasion isn’t inherently bad. It’s the portion size and frequency that count. In fact, Buterbaugh cautions against attaching self-worth to food choices, or feeling guilty when you don’t eat perfectly. “It’s the overall picture that matters,” she says. “Not every single item that we put in our mouth will be healthy, and that’s okay.”
Kettering Health Network is a faith-based, not-forprofit healthcare system. The network has eight hospitals: Grandview, Kettering, Sycamore, Southview, Greene Memorial, Fort Hamilton, Kettering Behavioral Health and Soin.