Author: Stephanie Sanders

By Stephanie Larmour Sanders MSRDN, CDE

Do you  ever find yourself on the  blood sugar roller coaster of addiction or low energy  & mood swings? As a result,  have you experienced a change in  your emotions,   symptoms of “foggy  brain”, or suppression of  your immune system, that results in getting a cold. These are just a  few of the short term  symptoms or effects  caused by   the inflammation from  elevated blood sugars. This  chronic  inflammatory cycle can lead to chronic diseases like Diabetes, Arthritis, Cardiovascular diseases, Cancer or Alzheimers.

The Blood Sugar Roller Coaster cycle looks like this :

You eat simple  carbohydrates on an empty stomach(  more than 30 grams in one sitting) ⇨ Increased blood sugar  ⇨Increased insulin secretion ⇨ Increased fat storage ⇨low blood sugar ⇨ low energy & mood swings ⇨ carbohydrate cravings ⇨back to eating more carbohydrates.

 It is that time of year that we are exposed to all sorts of delicious sweet treats. At the same time, I have clients and friends asking me, how can I stop my sugar cravings, and how to set them up for success in retraining or creating healthier eating habits. Sugar can be as , or more addictive than cocaine. The more sugar you eat, the more sugar your body craves.  How can we just stop ? Even though we are all  aware of the negative side effects of sugar on our short term, and long term  health, we need a tactic that assists us to resist. From a holistic approach in  reducing our cravings for sweets,  I  have provided a  list of items that came up in an International research on supplements/herbs/foods that may have a positive effect on reducing blood  sugars,  thus reducing your cravings. This  is not  to say you should stop taking your  prescribed medication to control blood  sugars, but knowledge on tactics to help control of blood sugar ,can be helpful. 

I have found a  list of 15 natural supplements,  that have been shown to be  most effective in reducing  sugar cravings world wide.This list includes: Gymnena  Sylvestre,  White Mulberry Leaf, L-Glutamine, Fiber,  Zinc, Magnesium, Chromium, Probiotics, B vitamins, Lipase, Fish Oil,  Co-Q10, Flaxseed Oil, and Neurotransmitter brain support supplements. I want to include exercise also, but this is not a supplement, and will not be discussed in this article. 

 In this article, Part I, I will review 7 of the items, and will look at  the  additional items in the following articles. 

1.The first on the list  Is Gymnema  Sylvestre. It has been used in Ayurvedic medicine for centuries.  It is known as a destroyer of sugar for its ability to control blood sugar levels.  The molecule structure is similar to glucose and can block the absorption of glucose in the mouth and gut. This molecule takes just seconds to work, and the effects can last up to an hour

2.Second item on the list is  White Mulberry Leaf. Some studies have shown that White Mulberry Leaf can lower glucose levels and may  help to stabilize blood sugar. Research found in American Diabetes Association, Diabetes Care and in Elsevier, Science Digest, in two  Studies, the leaf was shown to reduce  starch digestion and absorption of carbohydrates. In one study results was a decrease of 16 grams of carbohydrate. The effect was not  significant, but still used in certain populations as a cultural herbal medicine  to control blood sugars.1,2

3.Third on the list is L-Glutamine. Studies have shown to help suppress insulin levels and stabilize blood glucose in patients with diabetes. Recommended  dose of 500 mgs three times a day with meals as well as an extra-micro dose when you experience a sugar craving has been found to be useful. Functional doctors use this as a more natural way to control blood sugar and cravings.3

4. Fourth on the list is Protein.Low protein intake can trigger your longing for sugary foods. Both protein and fats slow the release of sugar into your bloodstream. Replacing protein  foods with sugary foods can reduce your cravings.  

5.Fifth on the list,  is Fiber. Dietary fiber,  an essential nutrient  classified  in two main categories,  soluble and insoluble fiber. Soluble fiber can lower our blood sugars and reduce your appetite for sugary foods, by making you feel more full longer. 4

6. Sixth on the list is Zinc.Mineral imbalance in the body can cause sugar cravings. Essential minerals help maintain our hydration status. Being deficient  can cause you to reach for sweets, when you are really just dehydrated, Zinc is needed for proper insulin and glucose utilization. Rich sources of Zinc are meat, liver, eggs, shrimp prawns, pumpkin seeds, and almonds.

7. The last supplement we will look at in this article  is  Magnesium. This  essential mineral.  is used in the regulation of glucose, insulin  and the neurotransmitter dopamine. A deficiency can manifest in the form of intense sugar cravings,  especially for chocolate. Soil depletion, chronic disease, and medications, and the amount of refined and processed foods, are a risk for magnesium deficiency.  The minimum recommended  daily dosage is 3-4.5 mg/Kg, general requirements are 320-420 mgs (for  adult women, men respectfully). Your Dietitian can check this dose according to your weight and health status. Foods that are considered to be good sources are whole seeds such as nuts, legumes, and unmilled grains. Green vegetables are another  good source. Most  fruits, except bananas, dairy  and meat products are low sources of the mineral. 5

Stay tuned to follow up articles on the topic of reducing sugar cravings and looking at the sugar content of our standard  American Diet and what we can do to make the necessary changes that we need to make mindful decisions about our health . 

Give yourself the gift of good health. 🌻

References

1.Mudra M, Niacide Ercan-Fang, MD Litao Zjong,MD. Influence of Mulberry Leaf Extract on the Blood Glucose and Breath Hydrogen Response to Ingestion of 75 g Sucrose by Type 2 Diabetic and Control Subjects. Diabetes Care 2007 May ; 30(5): 1272-1274.

2.Jozefczuk J, Malikowska K, Glapa A, Stawinska-Witoszynska B, Nowak JK, et al. Mulberry Leaf Extract Decreases Digestion and Absorption of Starch in Healthy Subjects-A Randomized, Placebo-Controlled, Crossover Study. Advances in Medical Sciences 2017, Vol.62, Issue 2, 302-306

3.Greenfield JR, Farooqi S, Keogh JM, Henning E, Habib AM, Blackwood A, Reimann F, et al. Oral Glutamine Increases Circulating Glucagon-Like Peptide 1, Glucagon, and Insulin Concentrations in Lean, Obese, and Type 2 Diabetic Subjects.Am J Clin Nutr. 2009: Jan ;l 89(1): 106-113.

4.DiNicolantonio JJ, O’Keefe JH, WilsonW. Subclinical Magnesium Deficiency: a Principal Driver of Cardiovascular Disease and a Public Health Crisis. Open Heart 2018; 5(1): e0006682018;

Look forward to next months update on How to eliminate sugar cravings part II.