Tired of those sugar cravings? It’s a fight, many of us know all too well. When blood sugar levels drop quickly, our body may crave quick sources of energy. Diets high in refined carbs, or long gaps between meals, can lead to sugar cravings.
In the long term, these blood sugar imbalances can lead to cavities, type 2 diabetes, obesity, as well as heart and brain diseases.
Here are Avea’s top 5, science-backed tips, to keep your blood sugar levels in check and keep the diseases at bay. Because let’s be real, sugar is not that sweet…
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Our brain & sugar
Humans are hardwired to want sugar. Glucose is our main source of energy, so our brain has evolved to like foods that provide glucose. Makes sense.
But, today’s abundance of sugary foods is a far cry from what our ancestors encountered. Our body has simply not evolved to handle such an overwhelming influx of sugar on a constant basis.
Dopamine– the feel good hormone, is released upon sugar intake, further reinforcing your desire for sugar. It’s a vicious circle; the more sugar you eat, the more you crave it.
Breaking free from the sugar trap
1. Kick off your day with a savoury breakfast
Eating a savoury breakfast will curb hunger, drive away cravings, boost your energy, and enhance mental clarity for the next 12 hours.
Think of eggs, avocado, salmon, savoury porridge, or a smoothie with veggies and low sugar fruits like berries. This balances your blood-sugar levels and sets you on the right track for the day. Not enthusiastic about salmon in the morning?
Get one slice of dark rye toast and top it with 2 tablespoons of hummus! It’s even better to eat more carbs in the morning, and to increase your protein intake instead in the evening, as this improves digestion and sleep quality.
2. Stabilise your blood sugar levels
Besides fibres, all the carbs you eat get converted to glucose or fructose.
Now, whilst our body needs glucose to function, an excess of glucose results in sharp rises and falls in blood sugar levels– the beginning of many health issues, including the sugar cravings.
Our experts at Avea crafted a unique combination of natural ingredients to maintain healthy blood sugar levels, especially when eating out or indulging in a heavy meal. Results can even be measured in real time through CGMs.
This revolutionary formula slows down and blocks the absorption of carbs during a meal, minimising glucose peaks and the associated “sugar crashes” that make you feel tired, or hungry again in the next hour.
The Stabiliser also increases insulin sensitivity, help you achieve and keep a healthy weight, as well as avoid multiple metabolic diseases that usually become more prevalent as you age.
3. Start your meal with fibres, from green vegetables to salads
Fibres create a viscous mesh in your intestine, helping you absorb fewer sugar and calories after your meal. Fibres help slow down sugar absorption, helping with balancing your blood sugar curve, reducing the unwanted sugar cravings.
- Most dietary fibres comes from beans, vegetables, fruit and whole grains. German breads such as whole-grain bread or Pumpernickel are better choices than “seed” or “white” bread.
- Skip juices or mashed preparations because they contain little to no fibres, and will only increase your blood sugar levels.
4. Don’t eat your carbs naked
Pair your carbs with proteins, fats and veggies all the time. When we eat carbs on their own, ghrelin– our hunger hormone, takes over, whilst leptin– the hormone that tells us we are full, is deactivated. This leads to a rollercoaster of sugar spikes, leaving us hungry all the time.
Opt for a Mediterranean diet. It is nutritious particularly for its emphasis on whole, plant-based foods, including fruits, vegetables, legumes, nuts, seeds, and whole grains, as well as lean protein and unsaturated fats. When going for meat, make sure they are of the highest quality.
5. Hydrate, every sip counts
When you are dehydrated, your body cannot metabolise glycogen for energy. As a result, your body starts craving sugar for a quick energy boost. So, next time you start craving that pain au chocolat from your favourite French pastry, drink a glass of water instead. After a few minutes, the craving will likely pass.
Key Takeaways
As you navigate through your day-to-day life, remember that sugar is more than just a sweet temptation – it’s a physiological and psychological battle. Blood sugar imbalances can lead to a cascade of health challenges. Sugar cravings are just the beginning.
Take a proactive approach towards your health with Avea’s top 5 tips to cultivate a lifestyle that (1) balances your blood sugar levels, and (2) ensures the daily cravings are gone.
You can break free of the sugar trap, without the need to deny pleasure or indulgence with the Avea Stabiliser. To a smarter, more informed, and healthier future!
