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This post, 5 Ways to Naturally Manage Sugar Cravings, has been sponsored by Sweet Defeat. As always, all opinions expressed are my own.
5 Ways to Naturally Manage Sugar Cravings
I think some people just have a sweeter tooth than others, and I am one of them.
No matter how healthy I eat or how often I indulge and enjoy the sweet treats that I want without restriction – I still Always. Crave. Sugar.
No matter how satisfying my meal, or how stuffed I may be, I feel a strong urge to reach for dessert after dinner – even if I don’t really want it.
Whether I am dehydrated or just slightly stressed, I find my mind and body’s first reaction is to search for something sweet – even when I know I am not hungry.
I truly do not believe in restriction, I understand that restriction leads to binging and a host of other food relationship problems, but I also think it is important to recognize when there is a problem that needs to be addressed in my lifestyle.
This post is not meant to demonize sugar at all. In fact, I think sugar and dessert is great, but sometimes my body and my cravings are influenced by factors and situations that are not food related, and that is a problem.
I also have been careful about my sugar intake in general after I was sick last year. I know that uncontrollable sugar consumption plays a role in developing inflammation in the body, and I work really hard to try and maintain and reduce those inflammation levels whenever possible.
Benefits of a Lower-Sugar Lifestyle Include:
- Clearer skin
- More consistent energy
- Weight management
- Fewer cravings
- Better sleep
I didn’t believe it until I tried it, but I have tried Sweet Defeat for myself over the past month and can officially say: I am a convert. Sweet Defeat natural lozenges make it easier to live a low-sugar lifestyle by reducing sugar cravings in seconds.
Sweet Defeat Natural Lozenges
What I love most is that Sweet Defeat is not just a fad or a gimmick, but a product that has been clinically proven to be effective in support of a low-sugar lifestyle by reducing sugar cravings and consumption.
Studies published in peer-reviewed journals found that the Sweet Defeat lozenge reduces the desire for and consumption of high sugar foods.
This is a great option for individuals like myself who are trying to reduce or limit their sugar consumption, whether it be for dietary management of a condition like diabetes, or simply a lifestyle choice to feel better health overall.
What is Sweet Defeat?
Sweet Defeat is a plant-based lozenge with a patented formulation made of just 5 simple ingredients: Gymnema sylvestre, zinc, mint, sorbitol, and spirulina.
Gymnema sylvestre is a plant that grows in tropical areas of India, Africa, and Australia and has been used for centuries in Ayurvedic medicine. This herb is thought to inhibit sugar absorption and has been the center Western medical studies for many years.
Zinc is a minerally naturally found in many foods, and mint is a delightful herb that adds a fresh, peppery taste to the lozenge.
Sorbitol is a naturally occurring sugar alcohol that has a naturally sweet taste but does not affect blood sugars the same way traditional table sugar does.
Spirulina is a type of blue-green algae that grows in both fresh and salt water but is more commonly used as health food supplement due to its dense nutrient content.
What Sweet Defeat Helps:
- Sweet Defeat is clinically proven to reduce
desirefor sweet foods
- To reduce cravings for sweets after a meal or snack.
- To help you keep from simply eating out of habit, rather than hunger
- To curb mid afternoon cravings after lunch and before dinner
Put it to the test and have a Sweet Defeat, then take a bite of something sweet. Sweet foods don’t taste good because you can’t taste the sugar.
Note: Sweet Defeat is not a stimulant or appetite suppressant, so it won’t affect real hunger, but it will stop the cravings driven by how delicious sweet food tastes.
This is important, because it is never a good idea to ignore your hunger and fullness cues. Fueling your body when you are hungry is important, so that you’re getting adequate nutrition and not doing damage to your metabolism. The purpose of Sweet Defeat is to help you manage those mindless, habit-induced cravings that have nothing to do with true hunger.
How Sweet Defeat Works:
Stop a craving quickly and easily, simply…
- Dissolve a Sweet Defeat lozenge on your tongue.
- Melt your sweet cravings away.
Sweet Defeat comes in two convenient packages. My favorite is the highly portable individual packets which are great for on the go. I keep some in my car and my purse. It also comes in a 60-count bottle which is perfect for keeping at home.
Recommended Use: For best results, dissolve a Sweet Defeat lozenge on your tongue after every meal.
In working with clients, I have learned that just like as little kids – the more we resist something, the more we want it. And the same goes for sweets. Imagine this:
You are at your Birthday party and are craving a piece of cake. You deny yourself that cake, for whatever reason, while your guests are over but are still wanting the cake. And once everyone else has left, you have not only one piece of cake but then another and maybe even another.
There is a big difference between eating dessert to enjoy it, to enjoy an experience and the company you’re with and eating sweets as a coping mechanism for other problems you experience in your life that are not food related.
Learning to differentiate between the two is a huge step in creating a better relationship with food.
Part of being in control of your healthy relationship with food is being able to look at food as more than just nourishment for the body, but oftentimes nourishment for the mind and soul as well. Don’t deny yourself the ability to enjoy a sweet here and there, just become more aware of your triggers and learn to indulge in your favorite treats mindfully and responsibly.
Stay Hydrated with Water or Tea
Dehydration is one of the most common causes of unwanted sugar cravings and unfortunately all too common. In fact, nearly 75% of Americans are chronically dehydrated, which can turn into a serious medical condition of not addressed.
Dehydration leads to a multitude of unpleasant symptoms, including thirst, fatigue, brain fog, memory problems, irritability, headaches and yes, you guessed it, even sugar cravings.
When the body senses something is wrong, it will do anything to get back to its normal state, also known as homeostasis. By luring you to food, sweets or not, the body is trying to also get you to consume more liquid and fix the problem with dehydration.
Unfortunately, it can sometimes be hard to differentiate between when you are actually hungry or actually just in need of a little cookie, so taking a minute to enjoy a glass of water or tea and then reassessing how you feel five minutes later is a great way to assess your cravings better.
Change Up Your Environment
Its 3pm. You’re sitting in the office when you get a super annoying email from your boss. You’re trying to keep it cool, but you can feel your stress levels rising. You have two more hours before you can head home. So what do you do? Reach for a sweet treat to tide you over.
Okay, that was me all the time when I worked in the hospital – can you relate?
Stress is a huge craving trigger for me, and unfortunately these days running my own business, I encounter more stress than ever before. While I like to think that I manage it well, I noticed that more and more often I was reaching for a sweet treat to soothe my anxious feelings, rather than actually sorting out the problem or doing something to fix it.
This situation I have found that Sweet Defeat paired with a brisk 10 minute walk is enough to shake my craving and reframe my mindset to get ready to be back at work, productive and focused.
Get a Good Night’s Sleep
This is a more proactive approach, but getting a good night sleep can help you to minimize sugar cravings throughout the day.
New evidence suggests that the more sleep an individual gets, the healthier they are. Many studies have taken place to prove this theory, one recently showing The results showed that the participants who increased the amount of sleep they got each night reduced their added sugar intake by as much as 10 grams the next day compared with the amount of sugar they consumed at the beginning of the study”. – Source
Setting yourself up for a good night’s sleep is certainly easier said than done, but does lead to some great rewards after.
To get started, try to create a peaceful environment in your bedroom. Clear the clutter and get a good smelling candle or essential oil diffuser. Set your phone away from your bed while you’re sleeping, and if you’re having trouble falling asleep try an app like Calm or Headspace to help you drift off into sleep peacefully.
5 Ways to Naturally Manage Sugar Cravings
I hope these 5 Ways to Naturally Manage Sugar Cravings will help you to manage your sugar cravings, and don’t forget to check out Sweet Defeat for an all-natural approach to managing your sweet tooth!
Do you have any tips or tricks for managing sugar cravings? Let me know in the comments below!
Welcome! I’m Emily Kyle, a nationally recognized media registered dietitian nutritionist & holistic cannabis practitioner providing holistic health care for those living with autoimmune and inflammatory conditions. To help you, I offer food sensitivity testing, cannabis education, and this blog which provides free resources including anti-inflammatory recipes, holistic health, wellness and nutrition related articles, and evidence-based cannabis education.