Food to fight cravings

Hi Ben,

Thanks for your question.

Cravings can be linked to a blood sugar imbalance and being in a vicious cycle of eating foods high in sugar/sweetener can exasperate the problem.

When you eat a high sugar snack the pancreas releases insulin to bring the sugar levels back down often resulting in a craving for more of the food to get the sugar hit - this is like a roller coaster of highs and lows of blood sugar. The key is to chose snacks lower in sugar which may be a challenge initially but should help to balance your blood sugar and help to get in control of cravings.

The following tips may help you to support blood sugar balance and get in control of cravings.

Eating little and often leaving no longer than 3hrs between eating.

Ensure your meals and snacks include some protein (e.g. fish, chicken, eggs) and good fats (e.g. nuts, oily fish, avocado) when possible as this will help to keep you full up for longer.

Opt for slow release carbohydrates which are higher in fibre and nutrients. The fibre helps to support a slower release of sugar into the bloodstream keeping things in balance. Good options are wholegrain rice, bread, pasta and oatcakes. Avoid white carbohydrates as these will cause a sugar spike.

Certain foods are proven to support blood sugar balance, try ground cinnamon to sweeten porridge and muesli.

Try drinking soda water and fresh lime as an alternative to fizzy drinks or water.

Often eating junk food can also become a habit so you may wish to look for a new habit such as going for a walk or to the gym to help break the cycle.

Best Wishes

Sharon