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Spinach and Kimchi Frittata

Using fermented vegetables in  your daily eating regimen is important for gut health and immunity.

 

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50 High Street
Henley in arden
B95 5AN Phone:01564 33 99 55 Email:hello@andreabayles.co.uk
Phone: 01564 33 99 55 Email: hello@andreabayles.co.uk
Andrea Bayles Nutritional Therapist
ND, Dip Nutr, Dip Herb, MBANT, MURHP, MCNHC

Want to beat your sugar cravings?

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Sugar and carb cravings can get the better of most of us and breaking the habit of giving in to those cravings can be a challenge. So, to try and help you beat those cravings, I have listed my top five tips to beating them!

 

 

1. Always try to include proteins with every meal.

Eating a protein-based food such as meat, fish, eggs, seafood, poultry and nuts and seeds will help to control energy levels more effectivelyProteins don’t have the same effect on insulin as carbohydrates do so even if you are snacking, it’s a good idea to add in some protein too. Try eating a chunk of cheese with your apple or a handful of nuts with your fruit. Mealtimes should consist of 25% of your plate being made up of proteins and 10% grains or starchy vegetables like potatoes.

 

2. Make sure your diet includes healthy fats.

Healthy fats are essential for your body to work well, they support weight loss, heart health, brain function and keep your joints lubricated and mobile. They stop you from going ‘rusty!’  Organic eggs are great sources of good fats; add coconut oil to your daily intake, 1 teaspoon used in cooking will count as a serving or add 1 tbsp olive oil used as a dressing or drizzled over vegetables. Eating nuts and seeds and including avocados are a good source of healthy omega 3 fats.

 

3. Obviously avoiding carbohydrates is not the answer.

Your plate should include about 10% of wholegrains, such as brown rice, quinoa, buckwheat and proper oats. This is needed for fibre and fibre is an important part of digestive health as well as preventing insulin spikes and drops.

 

4. Forget about fat-free and diet foods.

Diet-drinks and sugar free drinks are often high in artificial sweeteners which have such toxic effects on the body. Fake sugars actually slow down your metabolism, increase your body's insulin production, increase fat storage, and keep you overweight and what’s more, actually cause you to crave sugar. Fat-free foods are also a recipe for disaster as they normally contain high levels of sugar, which has the effect of causing more sugar cravings!  So full-fat or low-fat are the best options when it comes to making good food choices. Your body needs fat for energy and as long as your carbohydrate intake is under control and not excessive, the fats will be utilised as your source of energy.

 

5. Get moving!

There are so many ‘Apps’ and ‘Fitness Bands’ around now that can really encourage you to set your daily exercise levels. The best level to go for is 5,000 - 10,000 steps a day. Physical movement helps your body to metabolize glucose (made from carbohydrates) and will prevent you from craving sugars and carbs to craving ‘real foods’ and healthier choices.

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  • "Through Andrea’s nutritional advice, I have experienced a really positive difference in my health and vitality.  I have found it totally fascinating to understand the impact that specific foods were having on my immunity and energy levels and have as a result, made a big change to my diet.  Andrea provides really practical advice and support which includes help with menus and recipes, which has been invaluable. "