Nutritionist Karen Newby shares her seven steps to get our sweet-tooth cravings under control
We’re a nation of sugar lovers. In 2020 alone we scoffed nearly three million tonnes of sugary foods – an average of 43kg per person!
Sugar gives a short-term hit of energy to the brain, followed by a dip causing irritability, lapses in concentration, sudden hunger and sugar cravings. It also excites dopamine – the brain’s reward centre – which can make us addicted to that feeling. But completely removing sugar from your diet isn’t realistic in the long term and can make you feel deprived, so I work on crowding out sugar cravings to rewire our taste buds. Here’s how to curb those cravings according to Nutritionist Karen Newby...If you’re not usually hungry at that hour, try eating your evening meal earlier so you do feel hungrier first thing. This is when we need fuel, not at the end of the day.You’ll feel more satisfied and your blood sugar will be more balanced.
Go for falafels with hummus, nuts and seeds, high-protein granola with full-fat yoghurt and berries or an apple with cheese.Aspartame, xylitol and stevia are often more than 180 times sweeter than sugar. They trick the body into thinking it’s getting something sweet, which increases the craving.Swap high-sugar milk chocolate for darker vegan chocolate. The bitter taste will reduce your sugar cravings.
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