It’s hard to be certain of what direction to take when navigating the maze of nutrition “facts” we hear while taking a social media scroll, skimming headlines, watching the news or talking with friends. Even recommendations from doctors who have our best interest at heart can seem confusing or incomplete.
For example, have you ever been told to avoid or “watch” sugar intake in order to help correct a health issue or as a preventative measure? As a stand alone statement it could be misleading as all carbohydrates including fruit, vegetables, and grains (fiber excluded) are metabolized into sugar. Sound advice without the proper guidance and tools typically is not enough.
Surprised to hear that fruits and vegetables are carbs? You’re not alone. Carbs get such negative press these days, it’s hard to imagine anything healthy falls into this category. So now that you do know – please don’t avoid them! Diets that eliminate fruits and vegetables also eliminate the vitamins, minerals, fiber, and phytonutrients they provide. The right carbs are essential and provide the body with energy.
It’s actually refined sugar, sugar that’s not naturally occurring in food (think processed foods, pastries, donuts, soda, candy) that should be kept to a minimum. Studies show that diets high in refined sugar are known to create inflammation in the body and spike blood sugar, causing fat storage, bloat and with enough consistency, a host of health issues. An article in Harvard Health Publishing states chronic inflammation plays an important role in the development of many diseases. And, according to the American Heart Association, the body doesn’t need any added sugar to function healthily.
So why do we crave sweets?
This is far from breaking news but, sweets taste good. Sugar cravings are extremely common among both men and women. Sugar releases the brain’s feel-good chemicals, like serotonin. Some food companies actually conduct research to determine which foods will tempt our taste buds and leave us coming back for more. Not very nice, is it? But to a great degree, it works…for them.
Many who have given up sugar completely claim they have never felt better. However, that may not be a realistic solution for everyone. Generally speaking, there are things we can do to take back control on a day to day basis and be set up to win when we choose to indulge in our favorite treat.
Sugar cravings can be caused by not eating enough throughout the day. Those cravings can be greatly reduced by eating balanced meals containing a protein, healthy fat, and a carbohydrate. This helps to create hormonal balance and can decrease or even eliminate sugar cravings.
Having your cake and…
Chocolate is the most common go-to food people reach for when craving sweets. When craving chocolate, reach for the dark variety (chocolate that contains more than 70% cocoa) which is a healthier choice. The upside is, it also contains healthy plant compounds known as polyphenols. If you’re a milk chocolate lover, you may have to gradually make the switch by starting with semi-sweet and working your way up. Be mindful though, that like milk chocolate, dark chocolate contains sugar and fat, so it’s best to limit yourself to a couple of squares to satisfy your craving. Check the serving size and cut it in half.
Naturally sweet carbs, like fiber rich berries, are low in sugar, yet can stop a craving right in its tracks. Berries are great as dessert after a meal (allow yourself to savor the sweetness) or as a balanced snack with plain yogurt.
Sweet potatoes are another carb that can be added to a meal making it more balanced, while providing the sweet taste you crave. Try it roasted with just a spray of olive oil and a sprinkle of cinnamon and nutmeg. It’s naturally bursting with sweetness plus lots of other good stuff like potassium and beta carotene. Serving size is important, with 3oz being a standard sweet potato serving.
Get creative with protein powder and use it for more than shakes and smoothies! The recipe below is easy, and satisfying using protein powder as a base.
Chocolate protein bites
I once brought these no bake bites to work for a breakfast meeting and they were a big hit. They’re good as a grab n go snack, for dessert, or when you’re simply craving some chocolate.
1- 2 scoops quality chocolate protein powder (# of scoops determined by what your favorite brand considers to be a single serving)
1/3 cup nut butter (I used almond)
2 tablespoons of honey or organic maple syrup
2-3 tbsp chopped walnuts
2-3 tbsp mini dark chocolate chips
This recipe makes about 12 bites
2 bites per serving
Mix ingredients together, roll into balls and keep refrigerated in an airtight container. You may need to add a little water if the “dough” seems too dry. You can also roll them in unsweetened coconut. To reduce the sugar even further, leave out the honey or syrup and add a tbsp or 2 of water. I also have made it sans chocolate chips and these bites are still delicious.
Once we start reducing refined sugar and other additives, food actually begins to taste better. Most desserts and sweet treats are simply carbs and fat. When you want the real deal, make it work for you by having a lean protein first. For example, before you make a trip to your favorite ice cream stand this summer, have a few slices of deli turkey or some other lean protein before heading out. This will change the way your body processes and metabolizes the sweets you’re about to eat.
