Stephanie Larmour Sanders MSRD, CDE
Especially this time of year, many of us are feeling that it is time to make a few changes to our current habits. Many of us have back slid a bit, and know the importance of getting back on track . We need to reduce our sugar intake, increase our vegetable intake, eat more fiber, get in a few more laps around the neighborhood, and then remember to get in 20-30 minutes minimum of meditation per day. It is important to create a habit that you can stick with. So where do we start? How about getting back to my list of ways to reduce sugar intake. When we are finished we will have looked at 15 different natural supplements that can possibly stop sugar cravings.
We left off at #7, Magnesium. If you have not read the first 7 items go to Reducing sugar cravings, part one in the blog section.
8.The next item we can look at Chromium, an essential mineral that has a role in insulin regulation, affecting the metabolism of carbohydrates, protein and lipids. As we get older our chromium levels decrease. Supplements containing 200-1000 mcg Chromium Picolinate /day have been found to improve blood glucose control and reduce sugar cravings. We can see a positive effect after taking supplements within three days, if a deficiency existed.
Chromium loss is seen in individuals during long periods of stress, pregnancy, infection, physical trauma, and strenuous exercise.Deficiency symptoms can range from poor blood sugar control, high cholesterol, weight loss, neuropathy, anxiety, fatigue and muscle weakness.
Healthy food Sources include: garlic, mint, cinnamon, anise, mussels,Broccoli, grape juice, wine, Brazel nuts, whole wheat flour(and items made with it), brewers yeast, certain grains, fruits and vegetables, as related to the soil content.
9. Daily use of Probiotics has shown a beneficial way to reduce sugar cravings. A high sugar, fast food diet, can lead to less diversity of gut bacteria. The imbalance is considered dysbiosis. This dysbiosis can lead to sugar craving. Certain microbes in the gut prefer sugar, and eating more sugar will increase the number of sweet receptors. This leads to cravings, and wanting to consume more and more sugar. Taking a high quality probiotic can increase the diversity of bacteria and health of the gut. Consuming fermentable fiber will feed the good bacteria and help to keep the gut healthy .
10.B-vitamins can help with the metabolism of carbohydrates. B-vitamins are depleted by stress, poor diet, and environmental factors. A fat soluble form of vitamin B1(thiamine) can help with better absorption. I recommend finding a B complex vitamin with Thiamine. Some of the supplements are more easily tolerated than others.
11. Lipase can be recommended in people whose blood sugar tends to fluctuate a lot. A deficiency may contribute to sugar cravings. It also helps break down and burn fat. Lipoic acid helps to stabilize blood sugar and speed up carbohydrate metabolism.
12.High quality fish oil will help sugar cravings by enhancing insulin sensitivity. Discuss with your Nutritionist to provide a recommendation for your dose.
13CoQ10.
14.Flaxseed oil
15.Neurotransmitter brain support supplements(for emotional eaters)