As modern day food has evolved, most of us are eating way more carbs than healthy proteins, fruits, and vegetables. Unhealthy fats and sugars are very common in fast food and processed foods. Our heavy reliance on carbs and sugar has led to a massive increase in chronic disease. When you eat foods, like carbs, that can easily be converted to sugar, it causes a sudden surge in your blood sugar levels. Experts are attributing things like diabetes, heart disease, cancer, and obesity back to chronic blood sugar fluctuations. It is thought that these blood sugar fluctuations, that so many people deal with, are what leads to persistent carb cravings.
The best things you can do to improve your blood sugar levels is to reduce your carb intake and replace unhealthy industrial grade fats with healthy fats from nuts, seeds, and other fresh foods. This sounds easier to do than it is. The problem is that many people may be confronted with carb cravings during this transition period.
Stay Hydrated and Maintain Your Electrolyte Balance
Staying hydrated is one of the most important things you can do for proper blood sugar regulation. Most sources suggest you drink at least half of your body weight in ounces of purified water per day. This is based on your bodyweight in lbs. For example, a 160lb individual should drink about 80 ounces of purified water in a day. While purified water is cleansing, you can also consume liquid rich foods (celery, apples, watermelon) and other non-sugary liquids (tea, broth, etc.) to maintain good hydration levels.
A great way to start your day is with glass of water containing 1 tsp, to 2 tbsp, of apple cider vinegar along with a similar amount lemon juice. Some people drink this before every meal to aid digestion. You can shoot for drinking from 16 ounces all the way up to a gallon of water before consuming your first meal in the morning. Also, consuming adequate sea salts will help you maintain your electrolyte balance.
Avoid Artificial Stimulation
Dopamine is a neurotransmitter in the brain. It is essentially a motivation molecule that keeps us doing things that are good for us. When we artificially stimulate dopamine with caffeine, sugar, social media overuse, and other things, this can lead to sugar cravings. So the goal is to not stimulate the dopamine pathways artificially and to set your mind to accomplishing your goals each day. People often get depressed when they don’t achieve their goals and this can result in carb cravings as a way to stimulate dopamine. Another way to stimulate dopamine naturally is to get some sunlight.
Exercise and Get A Good Night’s Rest
Exercising regularly will help you sleep better and lower your chance of developing diabetes. You can also utilize exercise to help carb cravings. For example, when you experience a carb craving, perform 5-10 minutes of exercise. This can help to mobilize liver and muscle glycogen and provide temporary relief. And going for a light 10 minute walk after meals helps improve deposition of blood sugar into muscle tissues.
Sleep can affect your blood sugar levels, and your blood sugar levels can also affect your sleep. This is why it is recommended to stop eating and drinking anything containing sugar at least 3 hours before bedtime. Lack of sleep has been shown to increase blood sugar levels and the risk of diabetic issues. Researchers at Boston University School of Medicine found that people who slept less than 6 hours a night had more blood sugar complications compared to those who received 8 hours of sleep. A good night’s rest is vitally important for so many body functions.
Eat A Healthy Diet Rich in Variety
Sugar cravings can be caused by a nutrient deficiency. For example, B-Vitamins are directly involved with glucose metabolism. B-Vitamins are needed to convert sugar into energy. If you are low in B-Vitamins, energy production will be inhibited and cravings may result. Foods that are rich in B-Vitamins include red meat, fish, poultry, dairy, eggs, beans, lentils, nuts, seeds, dark leafy vegetables, citrus fruits, bananas, and avocado.
Magnesium is involved in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein blood glucose control. In fact, when your blood sugar levels are high, excess magnesium is often lost through the urine. It is suspected that most people do not have adequate magnesium. You can get magnesium from foods, Epsom Salt baths, or in a supplement. Magnesium rich foods include green leafy vegetables, figs, avocado, banana, raspberries, nuts, seeds, black beans, chickpeas, certain vegetables, salmon, mackerel, and tuna.
Chromium is a trace mineral that is only required in small amounts. Low levels of chromium can cause glucose intolerance which can lead to carb cravings. Some doctors recommend supplementing with chromium to assist with glucose metabolism when eating a higher carb meal. Chromium can be found in broccoli, green beans, tomatoes, romaine lettuce, raw onions, and black pepper.
Healthy Substitutes
For many people, eating carbs or sugars, sets off even more carb cravings. So avoiding sugars and foods that convert to sugar easily is key. Substituting a natural sweetener, like stevia or monk fruit that have no effect on blood sugar, is a great way to go. The Keto diet is currently very popular is based on low carbs and high fat. So there are a ton of recipes available that will not spike your blood sugar.
To avoid hidden sugars in prepared foods, you’ll want to make your own sauces, dressings, etc. Using organic acids like citric (lemons) or acetic acid (apple cider vinegar) can help to stabilize blood sugar when used with or between meals. These can be used mixed with water, as a marinade, in salad dressings, or sprinkled directly over foods. It’s also that using lemon juice and/or apple cider vinegar in higher carb meals can help to lower the glycemic response from the body.
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