Yahoo Lifestyle Control Sugar Cravings
Q. Is there any natural supplement that can help me lick my afternoon sugar cravings? I've read about chromium; is that a safe option?
A. Chromium is an essential trace mineral that helps regulate insulin levels, which, in turn, control blood sugar. Dietary sources of chromium include brewer's yeast, wholegrain breads and cereals, cheese, eggs, bananas, spinach, mushrooms, broccoli and meat. Chromium supplements are generally considered safe, but before using them, think about what you're actually craving and why.
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Foods with a high glycaemic index (GI) can cause sugar cravings. Such foods create a surge in blood sugar followed by a dramatic drop. Other triggers include medication, hormonal changes and boredom. You can also often mistake thirst for hunger pangs, so always keep a water bottle handy, and make sure you drink and refill it a couple of times each day.
But if you have a genuine sugar craving, ensure that your diet contains sufficient protein, fibre and complex carbohydrates. Snacking on low-GI foods (those with a GI of less than 35), such as fruits, vegetables, nuts and wholegrain cereals, allows your body to slowly discharge sugar throughout the day. This release helps you avoid the blood-sugar highs and lows that come with consuming refined sugars.
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Dark chocolate containing at least 70 per cent cocoa is a good option: it has a GI of only 23, increases insulin sensitivity and elevates your mood. Research also shows that spices, such as cinnamon and cloves, are effective at curbing sugar cravings. And you might experiment with other additions to your diet, like green tea and ginseng.
If your cravings persist after trying these measures, you could consider a chromium supplement (about 200 mcg per day), but long-term use should be under a health practitioner's supervision.
By Dr Marc Cohen, professor of complementary medicine at Melbourne's RMIT University.
