Help with sugar habits

[Skinnyis4me]

I tend to crave/eat excessive amounts of sugar in the late afternoon because I have really low blood sugar and it's the first thing I reach for. I have noticed this pattern. I come home and think "oh just a quick healthy milkshake" (they are healthy btw but still very sweet). Any suggestions on how to break this habit? I have found that bananas help stop chip or bread cravings and peanut butter helps stop sugar cravings but I would like other feedback :) anything you can suggest would be great. I eat protein in the morning and unfortunately sugar in the afternoon and usually veggies at night.

[jjb32]

One more thing.  Careful with your dairy intake.  I try to limit my dairy to one serving a day if I can.  I notice I have the most trouble loosing weight if I consumer to much dairy, especially  with milk products.  Cottage cheese is a great dairy option.  It contains a type of protein that keeps you fuller longer.  I like to eat a tablespoon or two before bed.  I tend to be hungry at night.  Stops me from eating the wrong things, and I won't wake up starving.  Try using milk alternatives like soy creamer for coffee (trader joes is my Fav) Unsweetened almond milk, coconut milk is another great one.

[jjb32]

Maybe a sweet potato for lunch.  Try to stick with healthy carbs (sweet potato, brown rice, oatmeal are my go to's) make sure you are eating any and all carbs early in the day.  Also berries with honey (strawberries, black berries, blue berries, raspberries) is a great healthy snack.  Honey is a slow burning carb, and berries are naturally lower in sugar than other fruits,  so no sugar crash later.  Honey that is locally cultivated can also help with outdoor allergies.   As far as protein shakes, GNC brand protein powder is delicious.  Serving size is 3 scoops, 60 grams of protein, 300+ calories.  All you need is one scoop, 1/2 cup of almond milk, tablespoon of almond butter (much better for you than peanut) ice, and water.  I usually add a stevia packet to my protein shakes as well.  Makes it a little sweeter without the added calories.

[DeedsW]

I have a sweet tooth as well so after lunch or sometimes dinner I'll have a fruit popsicle that has only twenty five calories and they taste amazing,  but if craving chocolate i eat Nature Valleys granola thins...they have a touch of peanut butter and dark chocolate on the back of the granola thin and its only sixty calories and sweet so it relieves my sweet tooth without ruining my calorie intake for the day!!! Hope this helps!

[Barb135]

The sweetness/healthiness of your milkshake depends on the ingredients.  If you're using ice cream, then yes, it will be really sweet and not at all healthy.  Why not try a protein shake, rather than a milkshake?  Try a scoop of vanilla protein powder with 1/2 cup milk and 1/2 cup water, 1 cup frozen fruit chunks... blend and enjoy.  Protein will keep you feeling fuller longer and it won't spike your blood sugar like a regular milkshake will do.

"I eat protein in the morning and unfortunately sugar in the afternoon and usually veggies at night."  Are you eating lunch?  If not, you're letting yourself get too hungry.  Every meal/mini meal should contain some form of protein, whether it be meat, dairy, beans, etc.  

What's happening in the afternoon, is that your blood sugar is most likely falling too low and of course, a quick "pick me up" seems like the logical solution.  However, that's not the case, because that milkshake spikes your blood sugar, which in turn spikes your insulin levels. If all that sugar isn't used, in the form of exercise, insulin shuttles it right into the fat cells to be stored for later use.  

Opt for a yogurt (preferably Greek); try an apple or celery sticks with the peanut butter.  Apples have lots of complex carbs, which take a while to break down, so they don't spike your blood sugar. An ounce of cheese is also good.