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Diabetes isn’t a sweet tooth

A metabolic disorder termed “diabetes” affects how your body uses sugar as fuel. Increased hunger and thirst, weight loss, frequent urination, exhaustion, and blurred vision are all signs of diabetes. Maintaining a balanced diet while you have diabetes is essential for addressing the condition.

You do not need to fully avoid anything containing sugar, though. The secret to controlling your blood sugar levels is good meal planning (Meal Prep) and maintaining a balance of nutrients such as fibre and protein.0

Why do people have sugar cravings?

It is very normal to prefer sweet meals. We developed from a time when food was scarce and high-calorie meals were both tasty and necessary for existence. Some people say that they are “addicted” to sugar and that liberation comes only when they entirely abstain from it. Sweet food undoubtedly engages our brain’s reward systems, and for the majority of us, sweet food has a favourable influence on our mood, at least in the short term.

The notion of a “sweet tooth” is appealing. Craving sweet food has become a socially acceptable cover for a need for “sweetness” in other forms, such as stress relief, comfort, and reward, overcoming exhaustion, or extending a celebration. It is crucial to emphasise that desiring sugar is not ‘evil’ and should not be something you feel guilty about—cravings are natural and most of us experience them at some time.

Mind triumphs over matter.

But what exactly does your “inner world” have to do with sugar? If you’re concerned, the first step is to act like a detective and observe what happens when a sugar craving emerges. You might begin by learning about the three basic forms of hunger-

Mouth hunger arises when one of your senses, such as smelling or seeing food or pictures of food, or hearing food-related sounds, such as a packet being opened, generates a desire for eating.

Heart hunger is a need for food that arises as a result of an emotion, memory, or idea, or as a result of your feeling of self. It appears unexpectedly and occurs in your imagination. Rather than the delight that comes from eating to fulfil stomach hunger, eating leads to guilt.

Stomach hunger is an indication that your body requires food, such as an empty or gnawing feeling in your stomach, irritation, headache, or exhaustion.

Suggestions for curbing your sweet tooth when you have diabetes

Eat fresh fruit:  Naturally sweet fruits like apples, pears, and papaya do include complex carbohydrates and soluble fibre. They can satisfy your sweet tooth without affecting your blood sugar levels.

Use sugar substitutes:  As long as you use them moderately, low-calorie artificial sweeteners like neotame or sucralose can be used as a substitute for sugar. Additionally, you can use sugar beverages as natural sweeteners.

Total your carbs: The Diabetes Association advises eating a meal with 45 to 60 grams of carbs. If you enjoy the odd sweet treat, make an effort to keep your carbohydrate intake within this range.

Use sugar substitutes:  As long as you use them moderately, low-calorie artificial sweeteners like neotame or sucralose can be used as a substitute for sugar. Additionally, you can use sugar beverages as natural sweeteners.

Choose sugar-free treats: With sugar-free versions of your favourite snacks, you should satisfy your sweet cravings.

Eat dark chocolate: Dark chocolate is high in flavanols, which can help manage blood sugar levels and enhance insulin resistance. However, since white chocolate usually includes extra sugar and milk, it should be avoided.

Choose sugar-free treats: With sugar-free versions of your favourite snacks, you should satisfy your sweet cravings.

Eat more fibre and protein: Plant-based fibre and protein sources include legumes such as lentils, beans, and chickpeas. Legumes make you feel fuller for longer periods of time and reduce sugar cravings triggered by hunger.

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Try a health bar: These snacks are often created with natural ingredients and sweetened with fresh or dried fruit.

 Remember, not all health bars are made equal, and some may include hidden fats and carbohydrates. Check the labels for ingredients and avoid any added sweeteners.

Practice mindful eating: Mindful eating entails avoiding watching TV or reading while eating in order to be completely aware of what you are eating and putting into your body. This can reduce your chances of overeating and strengthen your capacity to resist sweet cravings.

Eat chia seeds: Chia seeds are rich in nutrients such as omega-3 fatty acids, soluble dietary fibre, and plant compounds.

 Soluble fibre quickly absorbs water and swells in your stomach to produce a jelly-like substance, which may help you feel fuller for longer and reduce sugar cravings.

Maintain your energy levels throughout the day: By eating consistent meals and snacks throughout the day, you may avoid low blood sugar and extreme hunger.

 Sugar cravings are more likely to appear when you are starving. Low blood glucose levels increase calorie intake, whereas high blood glucose levels cause satiety. You may avoid sugar cravings by not going hungry for lengthy periods of time.

Retrain your taste buds: When you consistently reduce the amount of sugar in your diet, you retrain your taste buds and brain receptors so that you don’t need as much sugar as you used to.

One simple approach to achieving this is to lower the quantity of sugar in your coffee from three to two packets, then to one packet from two.

You may realise that sugary foods or drinks you used to like suddenly taste too sweet to your freshly educated taste receptors.

Do you still have a sweet tooth? No issue if you have diabetes. We have a backup plan for you.

Use this healthy treat as a sweetness in your diet.

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