I’ve never questioned my voracious sweet tooth until my doctor told me that my excess sugar consumption could lead to a slew of heath issues, including cavities, diabetes, and heart disease. Knowing all of this, I was determined to start eating less sugar. The problem? I found it way more difficult to control my sugar desires than I thought. So we had Michael Crupain, MD, MPH, a board-certified preventive medicine physician and author of the best-selling book What to Eat When, and Mehmet Oz, MD, FACS, a TV personality and former physician at Columbia University Medical Center in New York City, weigh in with some reasons why we get sugar cravings after meals—and how to quell them. Solution: Try to find a healthy replacement habit To kick the habit of over-indulging in sweets after eating, Dr. Crupain suggests finding a healthy, replacement habit post-dinner to “reprogram your brain.” This can include talking to a friend on the phone, binging your favorite show, or taking a relaxing bath. Also, high-quality sweets—sans artificial stuff—can be just as satisfying as lower-quality sweets. For example, 70 percent cocoa dark chocolate can satisfy cravings without triggering your sweet tooth, says Dr. Oz. RELATED: 5 Ways to Beat the Midday Slump Without Sugar (or Coffee) Solution: Try to maintain a healthier, balanced diet Eating healthy carbs can help. To keep your blood sugar balanced, Dr. Oz recommends eating a healthy amount of protein and high-fiber foods—this will give you the fuel you need without the blood sugar spikes. “Healthy carbs mostly consist of vegetables like asparagus, green beans, mushrooms, onions, tomatoes, and peppers,” says Dr. Oz. Another pro tip: Slow and steady wins the race when it comes to eating. Eating too fast leaves you feeling less satisfied after your meal, which can result in cravings for more food and sweets. RELATED: 3 Simple Ways to Sweeten Foods Without Sugar (or Anything Artificial) Solution: Find healthy ways to manage your anxiety and stress levels We know it’s way easier said than done, but managing your anxiety and stress can definitely help curb those sugar cravings. According to Dr. Oz, “Your cortisol levels go up when stressed and can cause you to be hungrier, driving your sugar cravings.” To manage your stress levels, Dr. Oz suggests practicing yoga, meditating, listening to music, or trying to learn other relaxation techniques. Solution: Establish a bedtime routine Some pointers for getting a better night’s sleep: Don’t exercise two to three hours before bedtime, avoid taking daytime naps that are longer than 20 minutes, try to wake up and go to sleep at the same time every day, and don’t use your phone an hour before heading to bed. If you’re still having trouble falling asleep or staying asleep, you could have insomnia—talk to your doctor as he might be able to prescribe additional medication. But don’t jump to conclusions just yet: When your body lacks certain minerals that are involved in regulating insulin levels, that could also affect your hankering for sweets. For instance, when our body doesn’t get enough magnesium, it will have trouble bringing energy into the cells and crave sugar to help raise energy levels. Solution: Consult a doctor Whether it’s nutritional deficiency or a deeper health issue, it’s best to consult a professional. They can help determine what you’re lacking, how much you need, and ensure the lack of nutrients doesn’t lead to further problems.
