You’ve probably familiar with this scenario: You tell yourself you’ll have just one cookie, but end up eating more. You may also have experienced the annoying effects of consuming too much sugar – whether it is a queasy stomach, exhaustion or a headache. While being mindful of what you eat is the best way to prevent having too much sugar, there are times when the craving is too strong and you give in.

But what should you do after you’ve downed a lot of sweets? Here are five things to do after the sugar rush hits you.

Eat foods that balance out your blood sugar

Registered dietitian Desiree Nielsen says eating a ton of sugar throws blood glucose out of balance, which leads to carbohydrate cravings. Foods high in fiber, protein and healthy fat can help stabilize blood sugar levels.

Consuming foods rich in these will help slow down the body’s nutrient absorption. In time, blood glucose will stabilize and the body will release hormones that signal a full appetite. She recommends raw pumpkin seeds and lentils for protein, and avocado is her go-to source for good fat.

Consume more fiber and water

The combination of fiber and water can help address your sugar cravings. Registered dietitian Allison Gross says fiber and water do their magic in two ways. First, they help flush out sugar from the system – which cuts the craving for sweet food. Second, it promotes a fuller feeling for a longer period of time. This allows better control over subsequent eating habits.

A 2008 study looked at how fiber consumption affected diabetic patients. It found that fiber had a positive impact on diabetic volunteers in areas such as the secretion of satiety hormones, insulin sensitivity, and inflammation.

Offset the sweetness with bitter-tasting foods

Nielsen says bitter greens such as curly parsley and celery may help offset the sugar rush. However, you should not limit yourself to these two vegetables. The bitter melon (Momordica charantia) is one bitter vegetable known to help address sugar cravings – and lower your blood sugar too!

A 2011 study by Thai researchers looked at the effects of dried and powdered bitter melon on diabetic volunteers. They found that diabetic participants who consumed 2,000 milligrams of bitter melon for a four-week period reported significantly lower blood glucose levels.

Incorporate foods that quell inflammation

The sudden spike of blood sugar contributes to inflammation in your body. Thus, Nielsen recommends consuming more cruciferous vegetables to address inflammation stemming from sugar consumption. Vegetables under this category such as kale, cauliflower and Brussels sprouts possess anti-inflammatory compounds such as tryptophan, berteroin and sulforaphane.

In 2014, American and Chinese researchers looked at the effect of cruciferous vegetables on proteins that trigger inflammation. They found that women who ate more vegetables had lower levels of inflammatory markers in their bodies.

Take supplements to curb your sugar cravings, if needed

Sugar cravings may be signs of other nutrient deficiencies. Registered dietitian Nicky Yelton advises consulting with a medical professional if you need food supplements to address these nutrient gaps. She cites the amino acid glutamine as a possible supplement for sugar cravings. Glutamine helps your body create glutathione, which aids in natural detoxification and reduces inflammation from eating too much sugar, she adds.

A 1999 study discovered how glutamine is linked to the production of glutathione. The scientists found that the body processes glutamine into glutamate – one of glutathione’s three components.

They also found that high amounts of glutamine in the body positively affected the regeneration of the body’s glutathione reserves. But Yelton warns that it is best to consult with a medical professional first before you take any dietary supplement.

At the end of the day, eating healthier snacks is still the best way to prevent sugar cravings. Fruits such as berries, bananas and apples are a better snacking option due to their fructose content. You can also combine different dried fruits and nuts to make your own healthy trail mix. Whole grain foods such as oatmeal and multi-grain bread can keep you fuller for longer, so you don’t have to go over your limit once the hunger pangs arrive.

Head over to FoodCures.news to find out fantastic and healthy snack choices!

Sources:

MindBodyGreen.com

Academic.OUP.com

ScienceDirect.com

ClinPhytoScience.SpringerOpen.com

JANDOnline.org

WJGNet.com