Today’s food landscape is rife with quick, cheap access to sugar whenever we are craving it — and even when we aren’t. Grocery and convenience stores are stocked with cookies, candy, sugary beverages and other sweet snacks strategically placed at the checkout prompting unhealthy impulse buys. What’s more, sugar can behidden under many namesin unsuspecting foods ranging from condiments to frozen fruits.
Even after a satisfying meal,渴望糖会打你。This could be due to factors such as脱水或lack of sleep。Another explanation is hedonic hunger — or eating for pleasure rather than for satisfaction. Researchers are still trying to figure out why this happens, but before we take the first bite, the sight of a sugary or fatty food causes the brain’s reward circuit to get excited.
Once the sweet treat hits your tastebuds, signals are fired off to the brain to release dopamine, a neurotransmitter that causes an intense feeling of pleasure.Overeating sugary foodsnot only floods the brain with dopamine but also creates a pattern of sugar cravings. In a short time, the brain starts to crave more sugar to reach the same threshold of pleasure it once got from small amounts of these feel-good foods.
To切成糖,,,,start by tracking your intake with an像MyFitnessPal这样的应用andprioritize whole foods。These 10 picks provide important satiating nutrients like蛋白质,,,,健康的脂肪andfiber为了使您保持更长的时间,并防止血糖崩溃引起的渴望。
Packed with heart-healthy fats,almonds可以帮助控制血糖,控制强烈的糖渴望。坚果中的健康脂肪使您感到更长的满足感,从而使您在两餐之间的能量下降的可能性较小 - 当糖的渴望通常处于最糟糕的状态时。将它们添加到麦片,,,,sprinkle them in salads, use them in能量棒或make your ownalmond butterandalmond milk。
健康的单不饱和脂肪avocadocan play a role in satiety and satisfaction, while helping to keep yourblood sugar balanced。鳄梨也是rich in fiber,,,,which can help with the feeling of fullness, and antioxidants. Add avocado to your sandwiches, toast, soups, salads, egg dishes,smoothies,敷料甚至desserts。
Unlike水果汁and dried fruit that are high in sugar and low in fiber, whole, fresh fruit like raspberries provides a great source of fiber that allows for the slow-release of the natural sugars. With only5 grams of sugar每杯,覆盆子也是一种低糖水果,还有黑莓和草莓。专家提示:混合frozen berriesinto a smoothie or cream them in the food processor with half a frozen banana to create a thicker frozen texture similar to soft-serve ice cream.
Many sugar cravings stem fromundereating in general或imbalanced meals and snacks. The brain sends signals craving sugar or energy.Cheese在氨基酸酪氨酸中含量很高,这有助于大脑释放发射机,例如调节愉悦中心并具有平静作用的多巴胺等发射机。奶酪是蛋白质和脂肪的重要来源,可帮助平衡血糖,还提供微量营养素,例如锌,钙和维生素B12。
Eggsare a nutrient-dense, budget-friendly source of protein and fat. Their savory nature lends them to be a great option for stabilizing blood sugar and sugar cravings. Not only does their protein and fat help keep you full, but they also offer essential nutrients, like choline, vitamin D and B vitamins. While eggs are a great breakfast option, they can also be used onpizza,,,,煮零食,,,,或ingrain bowls。
The fiber from celery paired with protein and健康的脂肪from peanut butteris a triple play for stable energy. Snacks rich in these three nutrients are the best way to keep you sustained between meals, as protein, fats and fiber are digested slowly to gradually release energy over time, making it less likely you’ll hit that afternoon energy crash.
Beans and lentils are greatplant-based proteinsto add to your diet, plus they are budget-friendly储藏室长寿的主食。A cup of beans offers 7–9 grams of protein and 6–8 grams of fiber, which are filling and stabilize blood sugar. Legumes can also help with digestion and provide an array of other nutrients, such as iron, B vitamins and potassium. Add them tosalads,,,,soups,,,,pasta,,,,veggie burgers甚至在甜点中brownies。
Another cause of your sugar cravings could be animbalanced gut microbiome,细菌适应糖壮成长的地方。要重置肠道的自然平衡细菌,请选择低糖Greek yogurtand kefir that are packed with active probiotics. Greek yogurt is also rich in protein, keeping you fueled until your next meal. Add them to冻糕,,,,smoothies, or use Greek yogurt inbaked goods或as a substitute for mayo or sour cream.
除了成为蛋白质,纤维和脂肪的重要来源,南瓜种子(也称为pepitas)富含镁。如果您渴望巧克力,也许您的身体正在要求更多magnesium,,,,as cocoa is also rich in this crucial mineral. Choose other high-magnesium foods such as leafy greens and seeds to boost your magnesium levels. Pump up your magnesium by topping thissquash soup烤南瓜种子。
Sweet potatoesare naturally sweet without sugar, so they’re great substitutes for sugary options when your sweet tooth hits. As a fiber-rich complex carbohydrate, they also offer long lasting energy that can help keep you focused and stave off cravings for hours. Enjoy them with eggs inbreakfast hash,,,,pair them with black beans inenchiladas,,,,add them tosalads and grain bowls,,,,或use them in healthier desserts like thesebrownies或派酒吧。
Originally published September 2017, updated with additional reporting by Sarah Schlichter, RD.
Discover hundreds of healthy recipes — from high protein to low carb — via“Recipe Discovery”在MyFitnessPal应用中。