10 simple ways to manage your sugar cravings, according to a nutritionist

Five minutes of mindfulness and a dash of lemon juice can make all the difference

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As we go about our hectic, busy days, it can be very easy to resort to a sugary snack midway through the afternoon to keep your energy levels elevated.

However, with the recommended daily intake of free sugar being 30g for the average adult according to the NHS, doing so can have detrimental consequences for your health if done in excess.

Nutritionist Jessica Sepel has outlined 10 simple steps that you can take to help you overcome your sugar cravings.

While it is important to have naturally occurring sugars in your diet, many foods contain harmful added sugars that contain no nutritional value.

According to a study conducted by the University of Florida, the brain releases heroin-like chemicals called endogenous opioids when an individual indulges on sweet, salty or fatty foods.

With that in mind, mastering control over your sugar cravings is evidently far easier said than done.

Here are 10 ways that you can abate those sugar cravings, from eating regular meals to practising mindfulness:

1. Drink apple cider vinegar

According to Sepel, adding one or two tablespoons of apple cider vinegar to a large bottle of water and drinking it gradually throughout the day can help reduce sugar cravings.

A study published in the Journal of Functional Foods concluded that daily ingestion of vinegar reduces blood sugar levels in healthy adults who are at risk of developing type 2 diabetes.

2. Keep to regular mealtimes

This may seem like an obvious suggestion, but eating your meals at regular, spaced out intervals is a very advantageous way of keeping you feeling satiated, Sepel explains.

Keeping to three meals a day with approximately two snacks in between will help you stay fully satisfied throughout the day.

3. Eat fruit in the morning

We’re told that we should eat five portions of fruits and vegetables a day in an effort to maintain a healthy lifestyle.

However, according to Sepel, the time of day that you eat fruit can have a triggering effect on your sugar cravings.

“In my clinical experience, I’ve seen that eating fruit in the afternoon triggers sugar cravings later in the day,” she says.

“When my clients ate fruit in the morning and on an empty stomach, they reported reduced cravings.”

4. Eat wholesome snacks

One of the reasons why so many people end up eating unhealthy snacks is simply because they don’t consider taking the time to source healthier alternatives.

Sepel advises preparing wholesome snacks over the weekend for the week ahead so that this isn’t an issue.

5. Add a dash of lemon juice

Dr David Williams, a medical researcher and biochemist, states that consuming a couple of tablespoons of lemon juice a day can reduce the rise of blood sugar levels by as much as eight to 12 per cent, as discovered by his personal experiments.

Sepel is of the same opinion, revealing that she regularly adds a dash of lemon juice to a number of dishes including salads and roast vegetables.

6. Eat plenty of protein and healthy fats

Eating a healthy dose of protein, such as red meat, organic chicken and fish, in addition to healthy fats including avocado and coconut oil can help keep your sugar cravings at bay, Sepel says.

A study published in the Nutrition Journal came to the conclusion that late-adolescent girls were less likely to experience post-meal cravings for sweet foods if they ate breakfasts that contained a high protein content.

7. Consume magnesium

Sepel is a strong proponent of magnesium, personally taking approximately 500mg a night to help moderate her blood glucose levels.

Magnesium can also be naturally found in a number of foods including almonds, black beans, cashews and spinach.

8. Include lots of fibre in your diet

Fibre is known to help aid with digestion. However, that’s not its only benefit.

“Not only is fibre essential for good digestion, but it helps you stay satiated after each meal, which prevents you from impulsively reaching for a sweet treat,” Sepel states.

“Enjoy leafy green vegetables, whole grains (such as quinoa, brown rice and millet) and low-GI veggies such as pumpkin and sweet potato.”

9. Practise mindfulness

Sugar cravings are often connected with overall stress levels, which is why practising mindfulness could prove extremely beneficial.

Take some time out of your day to go for a walk, read a book or simply rest for greater peace of mind.

10. Have a healthy afternoon snack

The majority of people in the working world are likely familiar with the mid-afternoon slump.

When this occurs, opt for a snack that’s high in protein to give your energy levels a much-needed boost as opposed to a sugar-filled treat.