Beat Your Sugar Cravings

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3. Problem: Lack of protein and fat.

If your diet is carbohydrate-heavy, particularly if you rely on refined carbohydrates, you may experience cravings for sweets. Your body requires a balance of nutrients. Protein and fat slow the release of carbohydrates into your bloodstream, stabilizing your energy. Protein-rich foods also pack important nutrients, and healthy fats and oils improve nutrient absorption, boost immunity and increase satiety at meals.

Solution: Eat mixed meals.

Meals containing a mix of complex carbohydrates, protein and fat work best to stabilize energy and avert sugar cravings. Here’s why: Carbohydrates digest quickly, providing fuel immediately after the meal. As the supply of carbohydrates drops off, protein becomes available. When that drops off, fat provides the long-term energy. Having a modest amount of protein and some friendly fat at each meal retards the return of hunger and may stave off sweet cravings.

4. Problem: Excessive salt intake.

Restaurants, fast-food eateries and processed food companies liberally season with salt to stimulate your palate, pique your interest in processed foods and motivate you to eat more. Chips, crackers, cheese, cured meats, dips, condiments and canned soups can make your salt intake — and desire for sweets — soar. Many commercial cookies, cakes, pies, pastries, frozen desserts and candies also host a hefty dose of salt.

Solution: Slash your salt intake in half.

Halving your salt intake may help normalize your appetite, making it easier to tell when you’re hungry and when you’ve had enough of any particular food. Read labels, even in health food stores, and make lower-sodium selections. Add half as much salt to recipes, then try using half as much salt again the next time you prepare the recipe. Replace high-sodium broth with lower-sodium broth; better yet, make salt-free chicken and vegetable stocks and broths at home.

At the table, replace the salt shaker with lemon pepper or sea vegetable sprinkles, such as dulse or nori, or keep the sprinkles, sold with and without spices, in shaker bottles.

5. Problem: Eating too many refined carbohydrates.

Refined foods don’t satisfy your body because they lack the nutrients and filling fiber found in whole foods. It’s easy to overconsume cookies and confections, but who binges on baked sweet potatoes or slow-cooked oatmeal?

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