Maria Imran 
sugar cravings
Sugar cravings can strike after lunch, during a late-night scroll or with a cup of tea. Sweet cravings are normal, but frequent cravings can make balanced eating harder. These ways to fight sugar cravings focus on everyday habits, not strict bans.
Why do sugar cravings happen?
Hunger and lack of impulse control are not the only reasons for cravings. There are different areas that may be responsible for the development of bad eating habits, according to T.H. Chan School of Public Health at Harvard.
A variety of factors can contribute to the development of poor eating habits, according to T.H. Chan School of Public Health at Harvard. Not eating or waiting too long to eat could also make you extremely hungry.
Ways to fight sugar cravings
1. Build balanced meals. Proteins and fibers keep you fuller for a longer period of time. Examples of foods that are available every day are dal, eggs, fish, beans, vegetables and whole grain roti or oats. Avoid using tea and biscuits as food.
2. Make a better snack choice. Eat fruit, yoghurt or a handful of unsalted nuts. Have healthier options available, making sweets not the first option. Opt for whole fruit rather than juice (even if free sugars are not added).
3. Slowly reduce the amount of sugars in drinks. Sugar can be quickly added to tea and soft drinks and packaged fruit drinks. Gradually cut down on sugar in tea and go for water more often. A normal can of cola has approximately 35g of sugar, equivalent to 7 teaspoons, according to the NHS.
4. Read the labels and cut back on amounts. Sugar can be in the form of sucrose, glucose, fructose, syrup or honey. Compare labels; opt for a smaller amount of biscuits, cakes or mishti (dessert) that have less sugar and less fat. It’s easier to maintain a few small changes than adhere to rigid guidelines.
5. Manage sleep and stress. Short sleep has been associated with alterations in appetite hormones and increased appetite. Constant stress can also lead to cravings for sugar and carbs. If a craving occurs, a regular sleep schedule or perhaps a short stroll or slow breathing can assist.
How much sugar is too much?
The World Health Organization advises free sugars consumption to be “less than 10% of total daily energy intake.” This equates to 50g (or 12 level teaspoons) per day for a 2000-calorie meal plan. A lower portion of intake (5% or less) may provide additional benefits. Free sugars are those that have been added to foods, those in honey, syrup and fruit juice.
The US Centers for Disease Control and Prevention (CDC) state that excess sugar consumption is linked to weight gain, Type 2 diabetes and heart disease. Don’t try to make all the changes at once. Begin with one habit, repeat it and then add more.
