HOW SUGAR CRAVINGS AFFECT YOUR GUT & MIND, AND WHAT TO DO TO STOP THEM?
by Hanna Hanula
I am pretty sure you know this situation very well – you are working or studying, reading a book or watching Netflix, and suddenly it kicks in. An urgent appetite for something small and sweet because your concentration is somehow falling apart. Or you are just bored and looking for a quick mood booster. Of course, you don't feel like cooking or preparing the ENTIRE meal, you are actually not that hungry - you just want something quick and easy and sugary, right?
Do not worry, you are definitely not alone with your cravings! In fact, our brains are tricking us all the same.
I used to have a sweet tooth myself until I have developed an intestinal yeast overgrowth, and I was forced to introduce new habits into my diet. Only that has helped me to keep the blood sugar level and my mood stable throughout the day.
Sugar cravings are very common, and for what reason?
Because they act on parts of our brain that are responsible for pleasure, reward, and addiction. Yes, exactly – it has been proved that sugar and addictive drugs have similar effects on the brain. The brain just wants sugar as it is - this quick rush of energy. It means, unfortunately, that if you want to quickly and totally cut off sugar from your diet (just recall all those 30 days "no sugar" challenges you see online), it can – and most probably will - cause withdrawal symptoms, making it a very difficult process. You could experience headaches, muscle aches, weariness, and even depression. It is definitely not easy to readjust our brains. If you know that your willpower is not very strong and you will not be able to go with such a drastic cut off, it will be better if you take it easy, step by step. Craving sugar can also be a side-effect of a stressful situation or an anxious state of mind. For those situations, try to carry with you a pack of nuts as prevention to avoid grabbing something sweet.
Excessive consumption of sugar and refined carbs is, unfortunately, massively disturbing our gut. As a result, you might experience bloating, constipation or diarrhea, and other digestive disorders, which affect the production of serotonin in your body.
Do you know that 90% of serotonin is produced and stored in the gut?
Serotonin is an essential natural substance (a neurotransmitter) responsible for our mood regulation (mainly relaxation and feelings of wellbeing), memory, and also for proper digestion. A high level of serotonin will help you not only keep a healthy gut but also beat anxiety and depression because it basically stabilizes your state of mind (even though it is stored in your gut, don't forget about that). On the other hand, the imbalance of it can cause food - including sugar - cravings. Vicious circle, right?
Lack of serotonin is usually a result of either a poor diet with a nutrient deficiency (lack of building blocks), a dysfunctional digestive system ( mainly gut dysbiosis), or being under constant stress (can lead to microbiome sterilization). To boost the serotonin in your gut, you need to eat the foods rich in tryptophan, an amino acid that converts to serotonin in your brain. However, it's not as simple as it sounds due to something called the blood-brain barrier. This is a protective shield around your brain that controls what goes in and out. In a nutshell, tryptophan-rich foods are usually even higher in other amino acids. Because they're more abundant, these other amino acids are more likely than tryptophan to cross the barrier. Luckily, there is a way to hack the system. By eating carbs along with foods high in tryptophan may help more tryptophan make it into your brain.
What about gluten?
At the same time, let's not forget about another crucial issue. Those days, most of the food we buy and consume contains GLUTEN. Unfortunately, up to 40% of the population does not digest gluten properly. Why is it so important? Because those glutinous compounds interfere with the whole food degradation and absorption process in the gut. Undigested food is then glued to the intestinal wall, where it causes inflammation and irritation. Inflamed bowel sends signals to the brain (yes, these two communicate with each other!), and it negatively impacts our mental health. Gluten is found not only in wheat but also in ALL processed food as a thickener (not to mention the cosmetic industry as well!).
To summarize it all in one sentence – excessive amounts of both gluten and sugar together is truly a killer combination!
My top 6 tips to curb sugar cravings for good
Giving my personal experience, I'd recommend you to follow my top 6 tips to stop food cravings and to finally find a healthy balance. Only when we are in harmony, we are less likely to seek a quick sugary reward. Sure, we can add some sugar and gluten to our diet, but you should always pay attention to what your body tells you first.
Avoid refined sugars. They have a high glycemic index and cause spikes in insulin production, which means they give you a short rush of energy just to crush you an hour later. Also, if your body will not find sugar to burn, it will turn into the fats for fuel (that means, eventually, smaller size of jeans to wear!).
Add more protein to your diet. It takes longer to digest (same as healthy fats like avocados); hence it will keep you full and satiated for a more extended period. Also, amino acids in proteins are participating in the production of brain chemicals, like dopamine, that makes us feel good and happy.
Add cold-pressed oils to your meals - they lower the glycemic index and, at the same time, increase satiety feeling.
Eat at regular times. It is essential to have a daily routine to avoid unnecessary cravings.
Do not skip meals as you can get then so hungry that you will grab whatever first comes to your hand. We don't want that, right?
Snack on nuts and seeds. They contain healthy fatty acids, proteins and minerals to give you extra energy and to nourish your brain at the same time.
Also get outside, enjoy the fresh air and the sunlight. Vitamin D is essential for serotonin production.
Do you want to get more healthy tips? Head to my Instagram account @Souliciouslyhanna