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Day 20:

3 Foods That Help Reduce Sugar Cravings

Day 20 - 3 Foods to Reduce Sugar Cravings

Still having any of those pesky sugar cravings? Today Andrea is sharing a few of her favorite foods to help conquer those sugar cravings once and for all.

What’s your favorite food to reduce sugar cravings? Snap a picture and post with #BarbarasSugarReset.

Enjoy!

~ The Barbara’s Team


I know how hard it can be to reduce the amount of sugar in our diet to the FDA’s proposed limit of 12.5 teaspoons (or 50 grams) of added sugar a day. In order to help you reach that goal, I compiled a list of my top three foods that will help you do just that!

  1. Coffee. If you are a coffee lover, you will love this tip! A cup of java, with or without caffeine, contains compounds such as cafestrol, which can interfere with addiction to foods that prompt the release of opioids, as sugar does. Therefore, when a sugar craving hits, grab a cup of organic black coffee (no sugar added, please!) and you should feel the craving fade.[1],[2]
  1. Protein. Foods that are high in protein can help squash sugar cravings. Two situations are especially relevant here. One is if you are not getting enough protein in your diet. A protein deficiency contributes to sugar urges because one of its functions is to help regulate sugar levels. Therefore, adding more protein to your diet overall may be a big help. Another way to use protein to curb sugar cravings is to eat a protein-rich snack, like a hardboiled egg, plain Greek yogurt with raw nuts and seeds, or roasted chickpeas when the urge hits.[3]
  2. Magnesium. This mineral participates in many critical processes in the body, including regulation of sugar (glucose), insulin, and dopamine, a brain chemical that regulates your reward and pleasure centers. Therefore, a deficiency of magnesium—and 75 percent of adults don’t bet enough of this mineral—could play a significant role in sugar cravings.[4] Although magnesium is present in many foods, certain beverages, including those with caffeine, soft drinks, and alcohol, can interfere with its absorption. In addition, refined sugar causes the body to excrete magnesium. Therefore, you may want to include more magnesium-rich foods in your diet (e.g., leafy greens, beans, nuts, seeds, whole grains, and fish) and consider taking a magnesium supplement, but only after talking with a knowledgeable health professional.

[1] Guzzo LS et al. Cafestol, a coffee-specific diterpene, induces peripheral antinociception mediated by endogenous opioid peptides. Clinical and Experimental Pharmacology & Physiology 2012 May; 39(5): 412-16. http://www.ncbi.nlm.nih.gov/pubmed/22332877

[2] Boublik JH et al. Coffee contains potent opiate receptor binding activity. Nature 1983 Jan 20; 301(5897):246-48. http://www.ncbi.nlm.nih.gov/pubmed/6296693

[3] 5 signs you should be eating more protein. http://www.womenshealthmag.com/food/protein-deficiency-signs

 

[4] Magnesium, an invisible deficiency that could be harming your health. http://www.cnn.com/2014/12/31/health/magnesium-deficiency-health/

 

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Andrea Donsky, B. COMM, is an Author, Registered Holistic Nutritionist (R.H.N.), Editor-in-Chief, and Founder of NaturallySavvy.com. Her passion is to inspire people to make enlightened choices for healthy living. Andrea has combined her background and expertise as both a Registered Holistic Nutritionist and an entrepreneur to educate the public on living an organic and non-GMO lifestyle through the creation of her businesses, books, articles, videos, speeches, and media appearances.