Written by Melinda CharletDear Dietitian,
I have always had a sweet-tooth, but it seems to rear its ugly head more than usual this time of year? Is there anything I can do to keep my cravings in check?
Sincerely,
Sweet-tooth Susan
Dear Susan,
Sugar-filled goodies seem to be lurking around every corner this time of year. Whether it’s in the break-room at work, or a neighbor delivering a plate of treats to your door, the opportunities to feed your sugar habit are seemingly endless. You are probably not alone in feeling that your cravings are out of control. But there are some simple things that you can do to help keep them at bay.
Get plenty of protein at breakfast
Starting your day off with protein and limited carbohydrates can help your insulin and blood glucose levels stay more even throughout the day. Sugary breakfast items such as juice, cereals, or doughnuts can send your insulin levels soaring which will lead to more cravings later on. Eggs, a protein shake, or even oatmeal are better options. Aim for 15-20 grams of protein to get your day started right.
Eat at regular intervals
Timing of meals is an essential part of keeping your appetite steady and your cravings in check. Eating your protein-based breakfast within an hour of waking up gets your day off on the right foot. Make sure to eat every four to six hours and stop eating three hours before you go to bed. Skipping meals or waiting too long in between meals is just an invitation to devour that entire plate of cookies. Try not to snack in between your meals. This allows your insulin levels to come back to baseline levels. When you snack frequently, your insulin levels stay elevated which can lead to more cravings. If you are going to have something sweet, have it as part of your meal.
Make healthy substitutions
Depriving yourself can make your cravings multiply. Instead of eliminating foods, replace them with healthier alternatives. If you are craving something sweet such as a cookie, try having a piece of fruit. If you really need some chocolate, go for a square of the darkest kind you can find. Keep some nuts on hand. Sometimes a handful is just what you need to fend off those urges for sugar. If you are constantly tempted by the cookies that find their way into the break-room, make your own healthier version of cookies to pack in your lunch or share with your co-workers so that you don’t feel deprived.
Remove artificial sweeteners
You might think that artificial sweeteners are better for you than plain sugar, but they aren’t. Splenda, saccharin, acesulfame potassium, and aspartame are much sweeter than sugar and can actually increase your sugar cravings more so than sugar. Even though they don’t contain any calories, they can confuse your body and create more problems than they solve. Stay away from these artificial sources of sweetness, and if you need a sweetener, go for a more natural source such as honey.
Get enough sleep
You might wonder what getting enough sleep has to do with cravings. But it actually can have a pretty significant effect on hunger. Studies show that lack of sleep messes with your leptin levels which regulates your satiety. It also raises your ghrelin levels. Ghrelin is a hormone that triggers hunger sensations. With both of these hormones out of whack from inadequate sleep your overall hunger will increase making you more likely to reach for sweets. While holiday craziness might make getting enough sleep harder, it also makes it more important at the same time. Try to get 7-9 hours every night.
Hopefully these suggestions can help you reign in your sweet tooth while still enjoying the holidays.
Healthy Holiday Wishes,
Melinda the Dietitian
Feel free to submit your nutrition related questions and I will address them in future editions of Ask the Dietitian.
Melinda Charlet is a registered and licensed dietitian who lives in St. George. She has a bachelor’s degree in medical dietetics, and works throughout southern Utah and Nevada helping patients and clients achieve proper nutrition for their individual needs. She also runs her own weight-loss clinic and likes to create healthier versions of recipes in her free time. Send her your questions at [email protected].
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