Easter is a wonderful time of celebration, and long weekends filled with relaxation, adventure, or activity. Delicious seafood and lamb often feature at family feasts, together with Hot Cross Buns and ubiquitous Easter eggs – gathered by the kids and devoured by everyone. Indulging in those sparkly, foil wrapped treats is a special delight. While a small amount of chocolate can be included in a balanced diet (unless you have diabetes), chocolate, and other sugary treats, are highly calorific and can be very easy to over-consume and can be detrimental to your health if regularly eaten to excess.
Frequently eating sweet treats can lead to an increased likelihood of dental cavities; elevated blood sugar, insulin resistance, and increased risk of type 2 diabetes. Too much sugar can distort feelings of satiety, which may cause overeating and an increased risk of weight gain and obesity. Excessive sugar misplaces nutrient-dense calories and may lead to vitamin deficiencies.
Choosing to pay attention to your sweet cravings and aiming to lower your consumption of chocolate, lollies and other sugary treats is a great step to improving your overall health. Read on to explore ways you can reduce your sugar intake and manage your sweet cravings.
Avoid aisle 4
Making the choice not to buy sweet treats is the first step. Appreciate that whatever food you bring into your house, you, or someone you love will eventually eat that food. Avoid temptation by dodging aisle 4 of the supermarket and don’t grocery shop when you’re hungry. If you do choose to enjoy chocolate occasionally, try a few squares of high-quality dark chocolate (at least 70% cacao) and include it with some healthier options: blueberries, raspberries, banana slices, air popped popcorn, or your favourite nuts.
Watch what you drink
Sometimes sweet cravings can be a sign of dehydration. Before you reach for your favourite chocolate, bag of lollies, or fizzy drink, have a glass of water and wait a few minutes. Reducing or eliminating caffeine can also help. Excessive caffeine consumption can lead to dehydration and blood sugar swings, which can also cause sugar cravings. Aim to drink about 2 litres of water each day.
Try sweet veggies and spices
Including naturally sweet vegetables can help to ‘crowd out’ your sugar cravings. Carrots, pumpkin, sweet potato, beetroot, parsnips and turnips all taste sweet when cooked and are also full of fibre to keep you full. Experiment with spices including cinnamon, nutmeg, cloves, and cardamom which will naturally sweeten your food and help to reduce sugary cravings.
Get your zzzzzs
Elevated levels of stress and insufficient sleep can exacerbate sweet cravings. Simple carbohydrates, such as sugar, are the most readily available source of energy for a tired body and mind. If you’re in a state of chronic stress or are sleep deprived, your body will crave the quickest form of energy available – sugar. Make sure you get 7-9 hours’ sleep every night and take time out to rest and relax.
Check your magnesium levels
Some cravings can also indicate a nutrient deficiency. If its sugar you’re reaching for, a lack of magnesium could be the reason. Try topping up on nuts and seeds, adding extra dark leafy greens (such as kale and spinach), or including banana, avocado, or tofu into your diet for an extra boost of magnesium. Cacao is rich in magnesium, and also the closest food for satisfying those chocolate cravings. Cacao powder is best added to your smoothies, sprinkled on yoghurt or cereal, or mixed with milk.
Identify the cause of your cravings
Cravings almost always have a psychological component. Many people try to cope with uncomfortable emotions, difficult situations and stress by seeking balance and relief through food. Spend time considering what is driving you to eat certain foods, or work with your dietician or health coach to help you identify the underlying cause of your food cravings. Some simple lifestyle adjustments may help you find balance and take charge of your cravings.
Treating yourself occasionally, enjoying in all the Easter traditions, and eating a few Easter eggs are all part of a happy and well-balanced life. But if you find yourself consistently craving sugar, or eating sweet treats to excess, try pursuing one of these techniques to bring back balance.