Overcoming the Sugar Crave – Part 1
Over the past few weeks I have often referred to the ‘blood sugar rollercoaster’ as we discussed the importance of maintaining healthy blood sugar levels.Cravings for sugar are a big part of the vicious cycle.Though it might not seem like much to give in a little to the cravings, it can lead to the neverending cycle of ups and downs! Dealing with all the emotional and physical issues from ADD/ADHD is not something to be ignored by staying on the rollercoaster. Management and even avoidance of the sugar monster needs to be one of your
highest nutritional priorities.
Some of the best ways to deal with sugar cravings are the following:
Make sure that you are ‘powered up’ throughout the day: It is vitally important that you do not get to the stage where you are so famished that you will eat whatever crosses your path! The golden rule that you should always remember in this regard is: Less food, more often! Eat your three meals each day along with snacks that have less sugar and are nutritious. Doing will help maintain a steady flow of energy and prevent your body from going to ‘panic stations’ in order to get more glucose into the bloodstream.
Carefully monitor portion sizes: Study after study have shown that most of us will always attempt to clear out plates, no matter how ridiculously big that plate may be! Basically, we tend to eat most of what is on our plate. Therefore, the more food on the plate, the more you will consume! Eating big portions regularly is an almost ‘fool proof’ recipe for sugar rushes (and lethargy to boot). A large quantity of glucose (sugar) is released into the blood stream after the body breaks down all the food consumed that is not needed. This spike will typically last for only a short time, leaving you deflated and, amazingly enough, hungry! Attempt to decrease the size of your meal portions. It can be done by ordering half orders or kid size portions when eating out, fill your own dish instead of someone else, and using smaller plates to limit quantity.
Eliminate sugary drinks: Most medical experts regard our culture’s near addiction to sugary soft drinks with alarm. Most would be disgusted to be handed a bowl containing 10 teaspoons of sugar and asked to eat it yet turns and consumes that much in a drink! Flooding your system with huge amounts of sugar is almost guaranteed to result in a massive energy spike. The best possible advice that I can give you is that you should stay as far away from sugary soft drinks as possible. Even artificially sweetened drinks should be approached with care, as people react in different ways to the chemical used to artificially sweeten beverages. In some cases drinking ‘diet’ varieties can even be directly responsible for cravings. Surprising results from something you thought would help you with sugar intake!
Try to include some protein on your breakfast menu: In the Egg Marketing Board once had a marketing campaign that centered around the slogan ‘Go to work on an egg’! These methods are sound and tested to manage sugar cravings. Just by adding protein to your breakfast those intense sugar cravings could be avoided.
Eat chromium rich foods: Studies have shown that chromium can limit the effects of sugar rushes. Intense sugar cravings need a diet rich in chromium while. Examples of chromium rich foods are mushrooms, peanuts and whole grains.
Add some spices to your food: There are some spices (notably cinnamon, cloves and bay leaves) that have proven to be quite helpful in reducing sugar cravings, which can lead to help for adhd symptoms. Think of a few dishes that will be well complemented by these spices and be sure to add them next time!
Be careful with fruit juices: It is generally better to drink fruit juices than sugary soft drinks. This does not mean however that you can drink unlimited quantities. Fruit juices contain (natural) sugars and can certainly cause a sugar spike if you drink too much. The big problem in this regard is that a regular glass of fruit juice will often contain the equivalent of several of the fruit in question. Decreasing the amount of fruit juice consumed can be done by drinking out of smaller glasses. It would be even better if you eat the fruit and drink water instead!
From what has been discussed, realize that sugar does not have to control your life. You can manage it and conquer it! Next week we will continue our look at some of the best ways to do exactly this, and it can go a long way to help coping with adult add adhd.
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