Conquer Sugar Cravings and Snack Smart This Winter!

By Heather Snively, MS, RD

It’s probably happened to you, particularly in the afternoon or evening: a craving. Those cookies in the break room. That ice cream in the freezer. We all know that we should overcome the urge. But how? Are there any tips for mastering your sugar cravings?

Yes! And since November is Diabetes Awareness Month, now seems like a good time to share them. Whether you’re diabetic or not, give these tips a look and see if you can leave those cookies in the jar the next time they call out to you.

The Science of Craving

When we eat sugar, our brain receives the “feel-good” hormone serotonin. That’s why we’re so happy after that piece of birthday cake. We also tend to have happy memories associated with sweets, which can also be part of what makes them tempting.

But when we give in to sugar cravings, we give our blood sugar a spike — which is followed by the inevitable crash. This is not ideal. Ideally we should keep blood sugar within a small range and avoid rapid spikes and crashes. This keeps your energy — and your mood — nice and even throughout the day.

How to Avoid Cravings

Going long periods of time without food results in a significant decline in blood sugar — which fires up the ol’ craving engine. The best way to avoid these hunger pangs is by eating routinely. Focus on balanced meals that have whole grains, lentils, beans and other high-fiber foods. These complex carbohydrates release more slowly into the bloodstream, which allows our bodies to manage them better. Also, consistently include protein in meals. This helps with “satiety” — which is a fancy way of saying “feeling full.”

How to Resist Cravings

When a craving does come along, try your best to fight it off. Your first move should be to ask what exactly it is that you want. Are you sure you’re not thirsty? We confuse thirst with hunger very easily, so drink a glass or two of water and then see if your craving stays around.

If it does, try waiting it out. Set a timer and give yourself 15 minutes to let it pass. Your craving might have been triggered emotionally or psychologically, and after a few minutes the urge may fade.

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Heather Snively, MS, RD, is a nutrition and wellness manager at Guckenheimer, an on-site corporate restaurant management and catering company. She received her Master of Science in Nutritional Sciences from the University of Washington in 2011. Heather is passionate about helping others determine the best way to enjoy food and stay healthy. Her food philosophy is simple: moderation in all things, except for vegetables—eat all the vegetables you like.