Tips to Avoid Food Cravings
Keeping your appetite under wraps can be as simple as maintaining your blood glucose level. Here is my best advice to prevent those hunger-generating drops in your blood glucose.
- Minimize foods known to precipitously drop your blood sugar – namely, the refined, high glycemic “Great White Hazards” – white flour products, white potatoes, white rice and sugar/sweets. Sugary beverages, sweets, and white potatoes are the worst offenders! These 3 categories of carbs can actually drive blood glucose levels down below what is physiologically normal. Eating these “bad carbs” can perpetuate the viscous cycle of low glucose > cravings > more bad carbs > low glucose > more cravings etc.
- Be sure to have some healthy protein at each meal. Protein provides a stable and more prolonged blood glucose level. If you are hungry (a dead ringer indicator of low blood glucose) within 2 ½ hours of a meal, you likely did not eat enough protein at the previous feeding. A reasonable amount to aim for is 20 to 25 grams per meal.
- Regularly include the super nutritious and healthy “slower carbs” in your meals – physically intact whole grains, beans, fruits and veggies( not potatoes). Because of their lack of processing and high fiber content they provide a more stable blood glucose response.
- Avoid artificially sweetened beverages, especially all by themselves. Artificial sweeteners are exquisitely sweet substances that may trigger the release of insulin which lowers blood sugar.
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