Top Foods To Help You Get Off the Sugar Cravings Roller Coaster
By Allison Castle
There are so many ways to get on the sugar cravings roller coaster!
Sugar has many names, sucrose, maltose, dextrose, fructose, glucose, galactose, lactose, high fructose corn syrup, glucose solids, cane juice, dehydrated cane juice, cane juice solids, cane juice crystals, dextrin, maltodextrin, dextran, barley malt, beet sugar, corn syrup, corn syrup solids, caramel, buttered syrup, carob syrup, brown sugar, date sugar, malt syrup, diatase, diatastic malt, fruit juice, fruit juice concentrate, dehydrated fruit juice, fruit juice crystals, golden syrup, turbinado, sorghum syrup, refiner's syrup, ethyl maltol, maple syrup, yellow sugar just to name a few. Is your head spinning yet?!
No matter what it is named sugar has been labeled by many as a toxin, and for good reason. It is related to diseases that dominate our healthcare system, such as obesity, insulin resistance, type 2 diabetes and even Alzheimer's. It may come as a surprise but recent studies have shown that people with diabetes have a 4-fold risk of developing Alzheimer’s so scientists are now calling Alzheimer’s type 3 diabetes!
Many people do not realize that these diseases can usually be reversed and sugar cravings eliminated through simple dietary measures.
What happens to the body when it is on the sugar cravings roller coaster?
First, it may be helpful to look at what is happening in the body when you eat sugar.
The basic sugar cycle starts when we eat sugar. Many processed products that contain sugar do not contain much fiber, fat or protein. These nutrients can help slow down sugar absorption so when they are not present blood sugar shoots up quickly. You can picture it as a roller coaster car shooting up to the top of the hill. At the top, your brain is alerted and dopamine (the feel-good hormone) is released.
As soon as this happens the pancreas is alerted to secrete the hormone insulin to bring your blood sugar back down. Insulin’s job is to take excess sugar out of the bloodstream to be used for energy in the cells or stored for later use in the liver and muscles. Insulin and the pancreas have very important jobs to do but many times runs into obstacles at work! These obstacles stem from the likelihood that we have spent a lifetime eating a lot of high sugar processed products. This results in several different outcomes:
All the cell receptors are full so the only place for excess sugar to be stored is as fat.
The pancreas is working overtime to produce insulin and while insulin is being produced glucagon cannot be produced. Glucagon is important especially if you are trying to lose weight because it’s the hormone that releases fat out of storage to be burned.
With insulin in play so often it loses its sensitivity and may try to overcompensate. So, when insulin is sent out it doesn’t just bring your blood sugar back down into balance, there is often too much insulin secreted and our blood sugar dips way down. That is the blood sugar crash you feel after the sugar high.
So now you have had a blood sugar crash-what does your body crave? More sugar of course. And what happens to our blood sugar when we eat the sugar again? If goes up back to the top of the roller coaster.
So, the up and down cycle continues. This is one of the reasons we start eating sugar and quite literally cannot stop and crave it constantly!
Your body is actually trying to find blood sugar balance.
However, if we keep eating sugar, we will stay on that roller coaster. That roller coaster affects your mood, causes weight gain/obesity. It is also linked to insomnia, anxiety, depression, aches and pains, brain fog and can lead to serious diseases mentioned above.
So what are the top foods to stop sugar cravings and keep us off this roller coaster?
The top foods to stop sugar cravings and keep us off the roller coaster are whole, unprocessed foods free of lengthy nutrition labels!
Next time you are shopping go for these simple, real foods options: fruits, vegetables, whole grains, nuts, seeds, beans, eggs, fish, other meats to give your body what it needs and watch the sugar cravings disappear!
Are you ready to crowd out the sugar cravings and get off the wild roller coaster ride?