5 ways to beat your sugar cravings once and for all

Published 8:00 am Saturday, September 1, 2018

Your sweet tooth gets you in trouble. Think of the healthy-eating setbacks caused by the slice of cake you ate because you were craving something sweet before going to bed.

Where’s that sweet tooth gotten you? It’s gotten you into pants that are a size larger, into the doctor’s office for a lecture by your doctor to lose weight or face health problems and into a body that you no longer enjoy.

Sweets are delicious and tempting but the lifelong repercussions of consuming food and drinks high in sugar far outweigh the momentary pleasure they give.

To help conquer sugar cravings, I’ve identified five sweets you should ditch and a healthy substitute for each.

Candy

Nothing gets refined sugar circulating through your body quicker than a fistful of candy. If you eat candy daily, then your body craves it.

Candy has virtually no nutritional value other than caloric energy and quickly ends up stored in the body as unwanted, annoying fat.

Swap candy for either a handful of unsalted nuts, a few pieces of unsweetened dried fruit or a small square of very dark chocolate (at least 72 percent cocoa content).

Baked Goods

Cakes, cookies, brownies, pastries, donuts and pies are full of sugar. While they may not taste as sweet as candy, their combination of refined sugar and white flour spikes your blood sugar just the same.

Eating baked goods regularly may become a habit. Break this habit and you’ll find the number on your scale going down.

Put down the cookie and instead reach for a piece of fresh seasonal fruit. Fruit is nature’s candy and is every bit as satisfying as a cookie. 

Ice Cream 

Nothing makes you feel as happy and carefree as ice cream until you realize that it is finding a permanent home on your waist. Like candy, ice cream has few nutritional benefits.

Instead of eating ice cream, mix nonfat Greek yogurt with a scoop of vanilla protein powder and mix in chopped fresh fruit. This creamy delight has much less sugar than ice cream and tastes amazing.

Soft Drinks

A regular can of soda can contain the equivalent of 10 packets of sugar. That’s more sugar than you should consume in a week.

Some people drink soft drinks without thinking about the consequences. Soda easily can be replaced with something healthier.

Here are simple ways to quickly turn water into an exciting and refreshing treat that doesn’t have sugar or chemicals.

• Citrus: Put slices of an orange, lemon and lime into a large pitcher of water. Add ice and chill for 1 hour before serving.
• Raspberry lime: Slice a lime into a large pitcher of water and add a handful of raspberries. Add ice and chill for 1 hour before serving.
• Strawberry basil: Slice 10 strawberries into a large pitcher of water and add 5 leaves of basil. Add ice and chill for 1 hour before serving.
• Watermelon rosemary: Place ½-cup of small watermelon chunks into a large pitcher of water and add two sprigs of rosemary. Add ice and chill for 1 hour before serving.
• Pineapple mint: Place ½-cup of small pineapple chunks into a large pitcher of water and add 15 mint leaves. Add ice, allow to chill for 1 hour before serving.

 Blended Drinks

Smoothies, blended coffee drinks and milkshakes are  tempting treats. Don’t give in to the temptation.

Make your own healthy blended drinks by using natural sweeteners, such as stevia, or fruit. Blend a delicious protein shake by adding ice, milk and protein powder.

Once you’re out of the habit of eating and drinking sugar, your body will no longer crave it. Each day spent without consuming sugary foods and drinks brings you closer to the day that sugar no longer has a hold over you. Imagine how much happier and healthier you will be.

Eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.

Tidjani Camara is a nutrition coach, trainer and owner of Massive Action Training in Tyler.