Cravings & Insulin Resistance - The American Way

 

The way that we have learned to snack in our culture tells us something about the health of our society. Most of our snacks include excess sugar, salts, transfats or added substances that can cause problems such as interference with blood sugar, or encourage cravings. Commercial food companies have gradually led us to feel that our snacks should be packaged foods, often with chemically added sweeteners or trans-fats. Some commercial snacks cause headaches and fatigue, contribute to tooth decay and may increase anxiety and mood swings.

The urge to snack on a salty or sugary food is a learned habit; just as with any other food choice and it’s a habit you can break. It is especially important to be aware of why you are choosing certain foods for snacks. Two basic urges that are often confused by the brain are: emotional and physical hunger. You can change your habits gradually, perhaps once a day or a few times each week and let your body absorb the benefits. As your blood chemistry balances and your body and emotions feel more harmonious, it will be easier to choose health snacks more often and eliminate some of the foods that do not provide nutrition.

 

 

The Choice is Yours

 

Quick Lift = Quicker Free-Fall

  • Soft Drinks
  • Chips & French Fries
  • Candy Bars
  • Ice Cream
  • Cookies & Cakes
  • Donuts & Pastries

 

Steady Positive Energy

  • Bottled Water
  • Fresh or Dried Fruit
  • Nuts & Seeds
  • Raw Vegetables
  • Hard Boiled Eggs
  • Fresh or Dried Berries

A first step to breaking old habits might be to use water to occupy your mind and mouth rather than eating. Sipping water throughout the day hydrates the body and allows it to distinguish between hunger and thirst while providing oral pleasure. Dehydration is a major health factor in our society today.

Your energy level depends, in part, on the amount of blood sugar you have, which in turn depends on your insulin level. Carbohydrates are rated according to their glycemic index – a measure of the rate at which they are broken down into glucose and released into the blood. A high glycemic index means that sugar or starch will quickly raise your blood sugar. Protein, fiber and fat slow a food’s breakdown. Consuming high-sugar foods and drinks will spike your blood sugar, giving you a quick lift and then a quick free-fall into tiredness and fatigue often accompanied by headaches and mood swings.

Balancing levels of insulin and blood sugar and by eating foods with a low glycemic index may help you prevent cravings or impulsive eating.