Tuesday Tip

Tuesday Tip: How to curb sugar cravings

Tuesday Tip: How to curb sugar cravings 🍬

Although as I said last week, sugar isn’t the devil, and won’t make you fat (excess cals do), those sugar cravings can still lead you to over eat. Sugar cravings can hit even when you’ve had a satisfying meal, so here are some foods to help curb those cravings.

#1 Fruit

Fresh fruit – specifically strawberries, raspberries, pineapples etc are a great option. They’re low cal, and contain fibre (unlike fruit juice) which slows the absorption of the fruit sugars. Have them with greek yoghurt after dinner for a creamy snack, or blend with a frozen banana for an ice cream like dessert!

# Almonds

Full of protein and fats, they not only fill you up but help to control blood sugar so can reduce cravings. They keep you fuller for longer meaning you’re less likely to have an energy slump and reach for the junk.

# Pumpkin seeds

Rich in magnesium, as well as protein, fibre and fats, these are a great option if you’re craving chocolate. Often chocolate cravings can be linked to lower magnesium levels. Toast them with cinnamon for a tasty snack.

# Greek yoghurt

Rich in protein and good fats – again this will keep you fuller. It can help to support your gut’s natural bacteria, as recent studies have shown some sugar cravings are linked to imbalanced gut microbiomes. Plus it feels like a treat as it’s creamy and decadent. Mix with berries for the win!

# Apples or celery with peanut butter

A combo of fibre in the celery or apple, and the protein and fat in the peanut butter make this a great option to help beat cravings. The apple sweetness will help too. Particularly good as a mid afternoon snack or before an evening workout.

So the perfect way to help those cravings is probably my current favourite dessert – a big bowl of berries and pineapple, a dollop of greek yoghurt, tsp of peanut butter and then a sprinkle of seeds and nuts (not too many mind!) – smooth, creamy, sweet and a little crunch from the nuts – perfect!

Try it and see what you think!

Happy Tuesday 🤗

xx

Tuesday Tip

Tuesday Tip: Sugar doesn’t make you fat

Tuesday Tip: Sugar doesn’t make you fat 🍪

Sugar has been vilified as the main cause of obesity, with people claiming it results in more fat storage than any other nutrient and that it alters your metabolism. This is simply not true. Sugar is a carbohydrate and on it’s own it contains 4 cals per gram, and no other nutrients or fibre etc that help keep you full. So it’s true that sugar won’t fill you up, and that of course could lead to excessive consumption of more sugar or other foods, but the same applies to any food. You may not feel full but you’re still making a conscious choice to eat more.

100g of sugar alone is 400 calories. However if you consumed 100g worth of sugar inside other foods (e.g. chocolate, fruit, bread, ice cream etc) then you’d be eating well over 1200 cals. Only 400 of those calories are sugar, the other 800 are non-sugar calories within food. Many high sugar foods are high in overall calories anyway – a cookie isn’t bad just because it’s “full of sugar”, it’s also the large amount of fat calories too.

A calorie surplus is what causes you to gain weight. It’s not the sugar in the food, it’s the total calories. The ratio of sugar to other nutrients does impact on food choice (you choose things because they taste good) and because those foods often leave you feeling less full you’re then likely to eat more too. But it isn’t the sugar causing you to gain weight. Eat too much of anything and you will put on fat. In fact a recent study of people who were assumed to be “naturally skinny” actually found that despite some of the participants living off sugary foods they were still lean – why? because they weren’t at a calorie surplus.

So yes, eating or drinking sugar can contribute to weight gain, and it can certainly make it harder to stick to a daily calorie goal, but this is in conjunction with a whole host of nutritional, behaviour and psychological variables that all affect how many TOTAL calories you consume. Sugar itself is not the devil it’s made out to be!

Happy Tuesday 🤗

Xx