Tips for Curbing Your Craving for Sweets & Carbs

Do you feel like you need a little sugar everyday? Ever wonder where your craving for sweets and carbs come from? To help understand where craving for sweets and carbs stem from and tips for curbing your craving for sweets and carbs, I have interviewed therapist Teresa Trower M.A. LMHC.

Tell me a little bit about yourself.
"I'm a Licensed Mental Health Counselor in Jacksonville, Florida, where I specialize in Anxiety, Pre-diabetes and Diabetes. I have always had a passion for health. As a Guidance Counselor in the school system, I created a Diet Club and salad bar for overweight elementary aged students. When I moved into private practice, I incorporated my belief in the mind body connection by creating programs for both mental and physical health. Diabetes is such a program because both lifestyle and emotions play a significant role in this disease."

Where does the craving for sweets and carbs stem from?
"Because blood sugar levels must be controlled in preventing, controlling, and reversing diabetes, the cravings for sweets and carbs must be addressed. Unfortunately, some people are addicted to sugar and eating even a small amount sets up a powerful craving. It is similar to the alcoholic who can't have even one drink.

For those without a sugar addiction, more moderate approaches are effective. Many times the body is nutrient deficient and the first line of defense is to start a program of cellular nutrition through pharmaceutical grade vitamin supplements. Certain vitamins can actually aid with sugar cravings.
A doctor's supervision is advised to insure that vitamins are not interfering or contraindicated with current medications.

A major cause of sugar cravings is stress. Stress raises your cortisol levels, increases inflammation, and sets the stage for metabolic syndrome. Long term chronic stress not only exacerbates diabetes but can actually cause diabetes.

Another cause of cravings is sleep deprivation or fatigue. During the night, your body produces leptin, a hormone, which controls your appetite. A night of less than 7 hours of sleep will interfere with the production of leptin and leave you feeling hungrier the next day.

Similarly, if you're under stress and your serotonin levels are reduced, you may crave sweets and carbs as a way of raising your "feel good" neurotransmitter, serotonin. This works for a short time. Then your serotonin level crashes and the cravings return."

What type of impact can craving for sweets and carbs have on someone's overall life?
"Over time, the over-consumption of sweets and carbs causes weight gain, particularly around the middle of the body. When the waist size begins to increase, this is often accompanied by food cravings, night time eating, afternoon fatigue, and difficulty losing weight. This is indicative of inflammation or Glycemic Stress, which is a precursor to Diabetes."

What tips can you give to help someone curb their craving for sweets and carbs?
"To overcome the cravings for sweets and carbs, the issues that cause the cravings must be addressed.
If you feel that you are addicted to sweets, clean out your pantry and read labels for hidden sugars in products.

Some sweet foods, such as ice cream, are known to be addictive from the first bite. Ever tried to have just one bite of ice cream?

Learn to manage your stress. Learn what triggers your stress and take steps to calm yourself on a daily basis before it begins to affect your blood sugar. Regarding serotonin, there are other ways to raise serotonin levels besides eating sweets and carbs. Moderate exercise works. Taking a short walk can interfere with the urge. Taking a few slow, deep breaths can turn off the stress response. Do not underestimate the role of stress.

Train your body to enjoy natural sugars. Find fruits that you enjoy and keep a supply in your home or office.

Create your own low calorie snack packs with a few almonds or walnuts with healthy fats to curb your hunger. In my practice, I utilize low glycemic shakes and bars, such as Usana's Reset program, to help clients lose the cravings. Once the cravings have been eliminated, it's easier to limit the sugars and carbs.
If worries are keeping you awake, make an appointment with a professional to find productive ways to deal with your stress.

Finally, make yourself accountable to someone. People are usually more successful when they know they have to report in to another person. Ask a friend to be an "accountability buddy".

What type of professional help is available for someone that has a difficult time curbing their craving for sweets and carbs?
"There are many professionals who can assist with sugar cravings and weight loss. Registered Dietitians and Nutritionists are trained to deal with meal planning and nutrition education.
As a Licensed Mental Health Counselor, I combine my knowledge of Diabetes with my mental health background to help my clients deal with both the physical and psychological aspects of maintaining their health."

Thank you Teresa for doing the interview on tips for curbing your craving for sweets and carbs. For more information on Teresa Trower or her work you can check out her website on www.stressbustercoach.com or www.teresatrower.com.

Recommended Readings:
Non-Diet Approach to Weight Management
Healthy Weight Loss Tips
Burn Calories Quickly