Health & Wellbeing Curb your sugar cravings with these healthier options

Satisfy your sweet tooth with some healthier alternatives

Trying to lose weight but find yourself unable to resist the temptation of sugary treats? You’re not alone – 97%* of women struggle with sugar cravings, especially when experiencing PMS or perimenopause. This is due to the changing levels of hormones, including oestrogen, progesterone, serotonin and dopamine. These ‘unstable’ hormones have an effect on the hypothalamus, the part of your brain that controls functions such as emotions and appetite. When this is out of balance, those sugary treats seem all the more tempting! Instead of reaching for the chocolate, there are much healthier ways of satisfying these cravings. Here’s our expert guide…

Why do we crave sugar?

‘If we’re craving sugars, it means that our bodies could be out of balance, and our blood sugars could also be out of balance,’ says nutritionist Mays Al-ali. ‘When we eat sugar, our blood sugar spikes and our body releases insulin to lower it to a safer level.’ If the insulin causes your blood sugar to drop too low, which can often happen, your body craves foods that will raise it and boost your energy. ‘Sugar cravings may also be linked to a magnesium deficiency,’ says Mays. This is used in the regulation of glucose, insulin and the neurotransmitter, dopamine (the happy hormone), all of which play a role in your desire for something sweet. But these deficiencies can be restored without reaching for the chocolate.

CHIA SEEDS

‘A good source of important nutrients, including omega-3 fatty acids, soluble dietary fibres and vegetable proteins,’ explains nutrition expert Dr Laure Hyvernat. ‘This sort of fibre is readily absorbed and swells up to form a jelly-like substance in your gut, which contributes to feeling fuller for longer and preventing sugar cravings.’

PRUNES OR DATES

‘Their sweet taste and high amount of essential nutrients, including natural carbohydrates and fibres, make them a quick healthy fix,’ says Dr Hyvernat. ‘Their high fibre content and naturally occurring sorbitol (a sugar alcohol that the body metabolises slowly) also help relieve constipation.’ A study by Tufts University in Boston ranked prunes, or dried plums, as the number one food in terms of their high antioxidant content. They also contain magnesium and iron, which help control blood sugar levels, vital for keeping cravings at bay.

CINNAMON

‘Opt for sweet spices over sugar to help with cravings,’ says Rob Hobson, Healthspan nutritionist. ‘This can be added to healthy homemade snack bars or sprinkled over porridge, yogurt or in your coffee for a sweeter hit without the sugar.’ Research** also suggests that cinnamon may help to combat some effects of diabetes. Participants consumed 1g of cinnamon for 12 weeks and showed a 17% reduction in fasting blood sugar levels. Researchers

believe this is due to its ability to improve insulin sensitivity, needed for the body to effectively reduce blood sugar. High blood sugar is a common symptom of diabetes, which when left untreated can cause permanent damage to vital organs such as the nerves and kidneys.

FRUIT

Fruit is naturally sweet but also contains lots of other nutrients that are beneficial to our health, such as potassium to help maintain blood pressure, fibre to regulate our digestive systems and vitamin C, necessary for the growth, development and repair of all body tissues.

APPLES

‘The high fibre content of apple offers great satiating effect,’ says Dr Hyvernat. ‘Fibres are low calorie and take up a lot of space in your stomach, indicating to your brain that you are full.’ Eating a high-fibre diet can also help to control your blood sugar levels – when these are too low, your body will crave sugar to raise them and increase your energy.

BERRIES

‘Berries make another nutritious choice for stopping sugar cravings,’ says Mays. ‘They’re sweet and their high fibre content means they are low GI (glycaemic index) so they don’t cause a sharp rise in blood sugars and then a crash, leading to more cravings.’ If you’re a TV snacker, these make a great alternative to chocolate or sweet popcorn. ‘Berries are rich in compounds and have strong antioxidant and anti-inflammatory properties,’ explains Mays. A study published in the American Journal of Clinical Nutrition also found that eating a cup of blueberries a day decreases heart disease risk by up to 15%, even among those already at risk. Mays suggests combining them with a handful of nuts or a spoon of almond butter as, by adding protein or fat, this can help prevent blood sugar from spiking.