Managing Sugar Cravings: A Balanced, Non-Restrictive Approach for Busy Mums
The other day one of my memories popped up on Facebook about not ever drinking coke again and I thought "ew, the rampant oversharing of 26-year-old me" but I remember why I posted that status, no matter how embarrassed I feel about it now. I had watched a "documentary" on YouTube (I severely lacked the critical thinking I now possess so I doubt it was a quality documentary) that told me "sugar is an addictive as cocaine". I was convinced that I had to stop right away and forever. I don't want to get into why I find statements like this problematic but absolutest and fear-mongering statements are so unhelpful and only contribute to the stress that we experience as parents (and human beings).
These statements become even more problematic when they are rampantly spread by health professionals online. Statements create feelings of fear and guilt that make breaking the habit of snacking on sweets much more difficult. I want to caution you, when you see statements online like "sugar is a drug" or "toxic" or "killing you" to ask yourself this simple question "is this statement helpful?" This can help us to better filter what we listen to and watch online. You can even use this strategy when talking to friends and family. Learning to filter what we expose ourselves to helps us to build a more positive relationship with both the people around us and the foods we are exposed to.
Though saying things like "I'm never going to eat sugar again" may sound good, they are unrealistic. Yes, sugar is calorically dense and besides offering a quick source of energy, it doesn't do a lot to benefit our bodies but that doesn't mean we can't or shouldn't enjoy it. It is important to learn to enjoy sugar in a positive and balanced way. In this article, I want to address why we crave sugar, how to prevent it by fueling your body properly, and tips for balancing those cravings with nourishing, satisfying foods. And all of this is being served to you guilt- and shame-free!
Some basics about sugar...
Sugar is a simple carbohydrate which means your body can break it down quickly and process it into the bloodstream where it provides energy to our cells.
Like every form of carbohydrate, it contains approximately 4kcal/g. The downside of sugar is that, unlike other carbohydrates, do not offer protein or fibre that slows down the body's digestion of sugar.
Sugar is not something to be feared but consuming large amounts of sugar consistently can result in an increased desire for sugar and the potential for weight gain as well as having a negative effect on our teeth! The last thing any of us need is a surprise dentist bill!
The current dietary guidelines recommend consuming less than 25g of added sugar per day. Added sugar means just that, sugar added to food, and does not include sugars found naturally in foods like fruit, vegetables, milk, yoghurt etc.
Because of the lack of protein and fibre, overconsuming sugar can be very easy. For example, a Mars bar contains about 31g of sugar per bar. Due to the lack of fibre and protein, sugary snacks often lack the feeling of satisfaction, resulting in us eating more than we intend to.
Why Do We Crave Sugar?
Understanding why you crave sugar is the first step toward managing cravings in a healthy way. Simply put; sugar tastes good, makes us feel good and gives us quick energy for minimal effort. Beyond that, several contributing factors may cause us to crave sugar, particularly in the afternoons and evenings. The following are some factors that may be contributing to your cravings:
Tiredness and Low Energy
When you’re tired, your body looks for a quick energy fix, and sugary foods offer a fast energy boost. Sugar spikes your blood sugar levels, giving you that initial burst of energy, but it’s often followed by a crash, leaving you feeling more tired than before. This creates a vicious cycle, especially for busy mums running on little sleep.
Hunger or Undereating
If you’re not eating enough throughout the day, your body starts craving quick sources of energy, like sugar, to make up for the calorie deficit. Skipping meals, delaying eating, or having meals that are low in protein, fiber, and healthy fats can all contribute to stronger sugar cravings.
Habit and Emotional Comfort
Sometimes, we crave sugar simply because it’s become a habit, especially if we often reach for sweet snacks when stressed or feeling emotional or as a reward for completing mundane tasks like folding laundry or boring work tasks. Sugar triggers the release of serotonin, the “feel-good” hormone, which can provide temporary relief during moments of stress or boredom. These habits are often developed in childhood and can be very difficult to break.
The Afternoon Energy Slump
It’s natural for energy levels to dip in the afternoon. Around 2-4 PM, many people experience a drop in blood sugar and feel tired. This is often when sugary treats like chocolate or biscuits start calling your name, offering that quick energy lift. You are not alone, almost everyone feels this slump (doesn't a siesta sound like a great solution to this issue?)
Managing Sugar Cravings Without Restriction
Now that we understand why sugar cravings happen, how can we manage them in a healthy, balanced way? The key is not to cut sugar out completely or restrict yourself but to fuel your body properly and satisfy your cravings in a way that keeps you feeling good long-term.
Eat Enough Throughout the Day
One of the biggest triggers for sugar cravings is not eating enough. When you’re rushing through the day, skipping meals, or grabbing quick, low-nutrient snacks, it’s easy to fall into a pattern of low energy followed by intense cravings. To avoid this:
Eat regular meals: Aim for three balanced meals and a couple of snacks each day. Try not to let more than 3-4 hours go by without eating something, as long periods without food can lead to a blood sugar dip and sugar cravings.
Focus on nutrient-dense foods: Prioritize whole foods like lean proteins, fruits, vegetables, whole grains, and healthy fats, which keep you fuller for longer and provide lasting energy.
Include Protein in Every Meal
Protein is a powerhouse when it comes to keeping sugar cravings at bay. When you consume protein, it helps stabilize your blood sugar levels, keeping you fuller for longer and reducing the likelihood of reaching for sugary snacks. Protein also slows down the absorption of carbohydrates, helping prevent the spike-and-crash cycle that sugary foods often create.
Some great sources of protein for busy mums include:
Eggs or a veggie omelet at breakfast.
Greek yogurt with nuts or seeds.
Chicken, turkey, tofu, or legumes in your lunch or dinner.
A handful of nuts or a hard-boiled egg as a snack.
By incorporating a source of protein into every meal, you’ll feel more satisfied and less likely to crave sugar between meals.
Balance Cravings with Fiber, Healthy Fats, and Protein
When a sugar craving hits, instead of restricting yourself, focus on balancing it. Pairing your sweet treat with foods that contain fiber, healthy fats, and protein can help reduce the impact of the sugar on your blood sugar levels and keep you satisfied longer.
For example:
If you’re craving chocolate, have a few squares of dark chocolate with a handful of almonds or cashews. The protein and fat in the nuts will help balance the sugar.
Craving a cookie? Enjoy it with a dollop of Greek yogurt, which provides protein and healthy fat.
Love your afternoon latte? Pair it with a slice of whole-grain toast and peanut butter, or fruit with a handful of nuts.
By pairing sugary snacks with nutrient-rich foods, you can enjoy your treats while preventing the sugar crash that usually follows.
Hydrate
Sometimes, thirst can also cause us to lack energy and could cause us to reach for sugary snacks. Before reaching for a sweet snack, try drinking a glass of water and waiting for a few minutes to see if the craving subsides.
Get Enough Sleep
As busy mums, we often sacrifice sleep to get things done, but lack of sleep can play a huge role in sugar cravings. When you're sleep-deprived, your body produces more of the hunger hormone ghrelin, while reducing levels of leptin, the hormone that signals fullness. This imbalance can make you feel hungrier and crave quick energy in the form of sugar.
Try to prioritize quality sleep whenever possible. Even small improvements, like going to bed 30 minutes earlier, can make a difference in your energy levels and help manage sugar cravings.
The following video contains some fundamental questions to reflect on when you are seeking to manage blood sugar cravings. This will help you find peace with sugar and manage your cravings effectively
Conclusion: Enjoy Sugar, But Balance It
Managing sugar cravings doesn’t mean cutting out sweets or feeling guilty about enjoying them. As a busy mum, the goal should be to balance your diet in a way that keeps you energized, satisfied, and feeling good.
By eating enough throughout the day, incorporating protein into your meals, balancing your snacks with fibre and healthy fats, staying hydrated, and prioritizing sleep, you can manage your sugar cravings without restriction. Most importantly, listen to your body—if you crave sugar, it’s often a sign that you need more energy or nutrients, so focus on nourishing your body rather than depriving it.
Sugar is not the enemy and you don't need to cut it out but to practice mindfulness when it comes to sugar. The key is to do it in a way that supports your overall health and well-being!
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