{"id":3762,"date":"2021-07-26T10:00:37","date_gmt":"2021-07-26T10:00:37","guid":{"rendered":"https:\/\/www.thedentalexpress.com\/?p=3762"},"modified":"2024-03-07T01:18:28","modified_gmt":"2024-03-07T01:18:28","slug":"how-to-win-the-fight-against-sugar-cravings","status":"publish","type":"post","link":"https:\/\/www.thedentalexpress.com\/dental-blog\/how-to-win-the-fight-against-sugar-cravings\/","title":{"rendered":"How to Win the Fight Against Sugar Cravings"},"content":{"rendered":"<h2><span style=\"font-weight: 400;\">Take control of your sugar cravings and protect your dental health with these appetite-curbing tips and tricks<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These days, it\u2019s hard to even look at food without consuming a few calories from added sugars. They\u2019re everywhere.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">They\u2019re in our dairy products, bread, sauces, teas, juices, coffees, candies, baked goods, and much more.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">With these unnatural sugars being so hard to avoid, it\u2019s no surprise that many people succumb to their <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0149763407000589\" target=\"_blank\" rel=\"noopener\"><b>addictive qualities<\/b><\/a><b>.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Sugar has been shown to lead to withdrawal symptoms and bingeing. And excessive consumption can affect everything from your mood to your sleep quality \u2014 and worst of all \u2014 your dental health.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">But don\u2019t worry. If you\u2019ve been struggling with sugar cravings and you\u2019re looking for a way to beat them, you\u2019ve stumbled across the right article.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Below, we\u2019ll be exploring what may be causing your sugar cravings, the potential consequences of eating too much sugar, and some valuable tips to help you curb your cravings and come out on top.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">What Causes My Sugar Cravings?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we get started, it\u2019s important to note that when we say sugar, we\u2019re referring to unnatural or added sugars.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The natural sugars in fruits, vegetables, dairy products, and grains are off the hook here.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>Now, if you find yourself at the mercy of frequent win the fight against sugar cravings, more often than not, it\u2019s your body\u2019s way of telling you something is off.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">In the following list, you\u2019ll find some of the potential reasons you may be having those sugar withdrawal pangs that are so hard to resist:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You may not be drinking enough water &#8211; <\/b><span style=\"font-weight: 400;\">Without enough water, your body can feel fatigued and desperate for energy. To a dehydrated body, the quick boost of energy that sugar provides can often seem like the perfect solution. Unfortunately, that\u2019s not the case.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You may be eating an unbalanced diet &#8211; <\/b><span style=\"font-weight: 400;\">\u00a0If you\u2019re eating far more carbohydrates than protein or healthy fats, then you\u2019re more likely to experience sugar cravings. The body processes carbohydrates \u2013 especially added sugars \u2013 <\/span><a href=\"https:\/\/www.merckmanuals.com\/home\/disorders-of-nutrition\/overview-of-nutrition\/carbohydrates-proteins-and-fats\" target=\"_blank\" rel=\"noopener\"><b>faster than protein or fat<\/b><\/a><span style=\"font-weight: 400;\">. So, if you find yourself getting hungry again within an hour to ninety minutes of your meals, you might be consuming too many carbohydrates and not enough of the other two vital macronutrients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You may not be eating enough &#8211; <\/b><span style=\"font-weight: 400;\">If you go too long without eating a meal or restrict your diet too much, your body can become deprived of energy. Since carbohydrates are the quickest source of fuel, the body starts to crave carbohydrate-rich foods. These days, that often means unhealthy processed foods and drinks that contain added sugars, like sodas, candy, snack bars, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You may be getting poor sleep &#8211;<\/b><span style=\"font-weight: 400;\"> If you don\u2019t sleep well, it can feel like you\u2019re running on empty during the day. Sugar provides a near-immediate boost in energy, so it\u2019s natural to crave it when you sleep poorly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You may be stressed out<\/b> <b>&#8211;<\/b><span style=\"font-weight: 400;\"> Ever had a stress craving? There\u2019s a scientific reason for it. When we\u2019re chronically stressed, our body constantly feels like it\u2019s in danger, which can throw our hormones out of balance and increase our <\/span><a href=\"http:\/\/www.saragottfriedmd.com\/too-much-of-a-good-thing-why-cortisol-can-make-you-crazy-and-how-to-turn-it-around\/\" target=\"_blank\" rel=\"noopener\"><b>blood pressure and insulin levels<\/b><\/a><span style=\"font-weight: 400;\">. The body knows that a hit of sugar will release <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0149763407000589\" target=\"_blank\" rel=\"noopener\"><b>dopamine<\/b><\/a><span style=\"font-weight: 400;\"> in the brain and help counteract some of that stress, so it naturally starts craving it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You may have a sugar habit &#8211;<\/b><span style=\"font-weight: 400;\"> Having cookies, ice cream, or other sweets at the same time every day can create a habit out of consuming sugar. This daily ritual can cause your body to crave sugar at that regular time, just like clockwork. Stress eating can also become a habit that contributes to too much sugar in your diet.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">What Can Happen if I Eat Too Much Sugar?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unless you\u2019re the kind of person that doesn\u2019t like sweets, you\u2019ve more than likely had your fair share of sugar binges.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">If so, you\u2019re probably all too familiar with the short-term consequences of overindulging in your sugar cravings: the post-sugar high crash, mood changes, trouble getting to sleep at night, etc.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">But what are the potential long-term effects of eating too much sugar?<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s find out:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tooth decay and cavities &#8211; <\/b><span style=\"font-weight: 400;\">When <\/span><a href=\"https:\/\/www.thedentalexpress.com\/dental-blog\/i-eat-a-healthy-diet-can-i-still-get-cavities\/\"><b>sugars<\/b><\/a><span style=\"font-weight: 400;\"> mix with oral bacteria, harmful acids form that can build up and create plaque. Without proper care, this plaque can eat away at your tooth enamel (tooth decay) and eventually cause cavities.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Inflammation &#8211; <\/b><span style=\"font-weight: 400;\">A 2011 <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21677052\/\" target=\"_blank\" rel=\"noopener\"><b>study<\/b><\/a><span style=\"font-weight: 400;\"> found that participants who drank just one can of soda (40g of sugar) per day over three weeks showed increased inflammatory markers associated with the risk of cardiovascular disease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Insomnia &#8211; <\/b><span style=\"font-weight: 400;\">Just as poor sleep can cause sugar cravings, the opposite is also true. Excess sugar in your diet can make it harder to <\/span><a href=\"https:\/\/jcsm.aasm.org\/doi\/10.5664\/jcsm.5384\" target=\"_blank\" rel=\"noopener\"><b>fall asleep<\/b><\/a><span style=\"font-weight: 400;\"> and get good quality rest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight gain &#8211; <\/b><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/the-sweet-danger-of-sugar\" target=\"_blank\" rel=\"noopener\"><b>Harvard Health<\/b><\/a><span style=\"font-weight: 400;\"> states that: <\/span><i><span style=\"font-weight: 400;\">\u201cExcess consumption of sugar&#8230;also contributes to weight gain by tricking your body into turning off its appetite-control system.\u201d <\/span><\/i><span style=\"font-weight: 400;\">Put simply: sugars aren\u2019t as satisfying as other, more nutritious foods, and they can trap your body in an endless cycle of hunger.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fatty liver disease &#8211; <\/b><span style=\"font-weight: 400;\">Recent <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18395287\/\" target=\"_blank\" rel=\"noopener\"><b>research<\/b><\/a><span style=\"font-weight: 400;\"> has found a link between higher sugar consumption and non-alcoholic fatty liver disease.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diabetes &#8211; <\/b><span style=\"font-weight: 400;\">Fatty liver disease is a known contributor to <\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/the-sweet-danger-of-sugar\" target=\"_blank\" rel=\"noopener\"><b>diabetes<\/b><\/a><span style=\"font-weight: 400;\">, which increases your risk of heart disease.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">As you can tell, our bodies really don\u2019t like sugar. It tastes great going down and gives us a short burst of energy, but that\u2019s about where the benefits stop.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">By the way, we\u2019re not sharing these health risks with you to scare you in any way. Our goal is to arm you with the facts so you can take the proper steps to create a healthier lifestyle for you and your family.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">Tips &amp; Tricks for Fighting Sugar Cravings<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we\u2019ve got all the scary stuff out of the way, it\u2019s time to gear up for the battle against those dreaded sugar cravings.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">When you\u2019re in the midst of a craving, it can seem like you have no control over your urges. Luckily, there are several ways to not only counteract them and put yourself back in the driver\u2019s seat, but also prevent them altogether.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Below are some helpful tips and tricks to help you take control of your win the fight against sugar cravings once and for all:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Move your body &#8211; <\/b><span style=\"font-weight: 400;\">Exercise, particularly <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22383502\/\" target=\"_blank\" rel=\"noopener\"><b>aerobic exercise<\/b><\/a><span style=\"font-weight: 400;\">, has been shown to reduce activity in parts of the brain responsible for cravings.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat higher protein meals &#8211;<\/b><span style=\"font-weight: 400;\"> Since protein keeps your body satisfied for longer, the higher your meals are in protein, the less likely you are to have sugar cravings in between meals. Just make sure you still eat a balanced diet overall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat healthier carbohydrate-rich foods &#8211;<\/b><span style=\"font-weight: 400;\"> Believe it or not, there are \u201cgood\u201d carbohydrates! Foods like rice, sweet and regular potatoes, beans, nuts, fruits, and vegetables are excellent sources of healthy carbohydrates (and lots of valuable micronutrients!)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chew sugar-free gum<\/b> <b>&#8211;<\/b><span style=\"font-weight: 400;\"> When you feel a craving coming on, reach for some sugar-free gum instead. The act of chewing can trick your body into thinking it\u2019s eating and may help stave off some of the cravings. But that\u2019s not all it can do. Check out our guide on <\/span><a href=\"https:\/\/www.thedentalexpress.com\/dental-blog\/is-chewing-gum-good-or-bad-for-your-teeth\/\"><b>chewing gum<\/b><\/a><span style=\"font-weight: 400;\"> to see how it can help prevent cavities!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drink plenty of water &#8211;<\/b><span style=\"font-weight: 400;\"> The golden rule is eight glasses of water a day, but <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/water\/art-20044256\" target=\"_blank\" rel=\"noopener\"><b>research<\/b><\/a><span style=\"font-weight: 400;\"> suggests that 15 cups a day (about a gallon) is ideal for men, and 11.5 cups are optimal for women. We\u2019ll let you decide what works best for you, but if you find yourself regularly dehydrated, try to at least shoot for eight glasses a day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat craving-fighting foods &#8211;<\/b><span style=\"font-weight: 400;\"> Aside from the healthy carbs listed above, the following <\/span><a href=\"https:\/\/www.everydayhealth.com\/diet-nutrition\/foods-that-can-help-fight-sugar-cravings\/\" target=\"_blank\" rel=\"noopener\"><b>foods<\/b><\/a><span style=\"font-weight: 400;\"> are well-known for their craving-satisfying properties: berries, avocados, pistachios, quinoa, oats, beans, hummus, olives, olive and coconut oil, non-starchy vegetables (broccoli, Brussel sprouts, zucchini, cabbage, etc.), yogurt, meat, fish, poultry, eggs, cheese, and Medjool dates.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Check the label &#8211;<\/b><span style=\"font-weight: 400;\"> If you\u2019re looking for foods that don\u2019t have added sugars, look out for these sneaky aliases on the ingredient label: glucose, dextrose, maltose, sucrose, fructose, trehalose, molasses, corn syrup, corn sweetener, high fructose corn syrup, lactose, invert sugar, molasses, turbinado sugar, honey, brown sugar, raw sugar, and malt syrup.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">When fighting win the fight against sugar cravings, being mindful about your consumption is the name of the game.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re feeling overwhelmed and don\u2019t know where to start, try implementing just one of these tips for a few weeks before adding in any extra.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Over time, you\u2019ll slowly regain control over your cravings and learn to protect not just your dental health, but your overall health too!<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2>Dental Express Is Your Sidekick Win the Fight Against Sugar Cravings<\/h2>\n<p><span style=\"font-weight: 400;\">Regular dental checkups and cleanings are a crucial part of counteracting the adverse effects of sugar consumption.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for five-star dental care for the whole family, then Dental Express has you covered.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">We make family trips to the dentist easy and worry-free and cater our service to your wants and needs.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">With <\/span><a href=\"https:\/\/www.thedentalexpress.com\/find-a-dentist-near-me\/\"><b>six locations<\/b><\/a><span style=\"font-weight: 400;\"> in the greater San Diego area, you don\u2019t have to look far to find friendly, reliable service at a reasonable price.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">To us, dentistry is less of a business and more of a genuine medical service, and we do our best to fit whatever treatments you need into your budget and lifestyle.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019d like to set up an appointment, you can schedule one <\/span><a href=\"https:\/\/www.thedentalexpress.com\/find-a-dentist-near-me\/\"><b>online or over the phone<\/b><\/a><span style=\"font-weight: 400;\"> today. And, of course, walk-ins and same-day appointments are always welcome!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">At Dental Express, your smile is in good hands.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400;\">Keep Reading<\/span><\/h2>\n<p><a href=\"https:\/\/www.thedentalexpress.com\/dental-blog\/i-eat-a-healthy-diet-can-i-still-get-cavities\/\"><b>I Eat a Healthy Diet. Can I Still Get Cavities?<\/b><\/a><\/p>\n<p><a href=\"https:\/\/www.thedentalexpress.com\/dental-blog\/baby-bottle-tooth-decay-causes-consequences-prevention\/\"><b>Baby Bottle Tooth Decay: Causes, Consequences, &amp; Prevention<\/b><\/a><\/p>\n<p><a href=\"https:\/\/www.thedentalexpress.com\/dental-blog\/is-chewing-gum-good-or-bad-for-your-teeth\/\"><b>Is Chewing Gum Good or Bad for Your Teeth?<\/b><\/a><\/p>\n<p><a href=\"https:\/\/www.thedentalexpress.com\/dental-blog\/how-your-dental-health-affects-your-overall-health\/\"><b>How Your Dental Health Affects Your Overall Health<\/b><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Take control of your sugar cravings and protect your dental health with these appetite-curbing tips and tricks These days, it\u2019s hard to even look at food without consuming a few calories from added sugars. They\u2019re everywhere. &nbsp; They\u2019re in our dairy products, bread, sauces, teas, juices, coffees, candies, baked goods, and much more. &nbsp; With [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":3763,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/www.thedentalexpress.com\/wp-json\/wp\/v2\/posts\/3762"}],"collection":[{"href":"https:\/\/www.thedentalexpress.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.thedentalexpress.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.thedentalexpress.com\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.thedentalexpress.com\/wp-json\/wp\/v2\/comments?post=3762"}],"version-history":[{"count":1,"href":"https:\/\/www.thedentalexpress.com\/wp-json\/wp\/v2\/posts\/3762\/revisions"}],"predecessor-version":[{"id":4514,"href":"https:\/\/www.thedentalexpress.com\/wp-json\/wp\/v2\/posts\/3762\/revisions\/4514"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.thedentalexpress.com\/wp-json\/wp\/v2\/media\/3763"}],"wp:attachment":[{"href":"https:\/\/www.thedentalexpress.com\/wp-json\/wp\/v2\/media?parent=3762"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.thedentalexpress.com\/wp-json\/wp\/v2\/categories?post=3762"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.thedentalexpress.com\/wp-json\/wp\/v2\/tags?post=3762"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}