How to Beat Sugar Cravings Over the Festive Period

The festive period is synonymous with celebration, joy, and, let’s be honest, an abundance of sugary treats; I was brought up in France so I know about the rituals that revolve around food during the festive period. 

While indulging in sweets during this time can be a delightful experience, it can also lead to unwanted sugar cravings that linger long after the celebrations have ended. As a nutritional therapy practitioner with a young daughter who has a sweet tooth; I want to encourage people to enjoy this time of year, but also understand the connection between diet, gut microbiome, and cravings. 

I have a few suggestions on how to navigate those festive sugar cravings whilst enjoying and  maintaining balance and health.

Understanding Sugar Cravings

Sugar cravings often stem from several factors including:

• Blood Sugar Fluctuations: The consumption of high-sugar foods can lead to rapid spikes and drops in blood sugar levels, resulting in cravings just when you want to avoid them.
• Emotional Triggers: The festive season can bring about a range of emotions, and sweet foods often provide comfort or a sense of nostalgia.
• Gut Health Imbalances: Our gut microbiome plays a significant role in our cravings. Certain bacteria thrive on sugar, and an imbalance can lead to increased cravings for sugary foods.

Here are some of my tried and tested strategies to combat sugar cravings

Focus on balanced meals and enjoy everything in moderation. 

The traditional English Roast dinner is actually a very balanced plate – you have your seasonal vegetables and meat or nuts if you are a veggie. I suspect many of us struggle with the days surrounding the big day! It’s very easy to snack on sweets when we are all enjoying some time off – I say enjoy the sweets but in moderation. 

Also make sure your meals are balanced with protein, healthy fats, and plenty of fiber-rich vegetables. This balance helps stabilise your blood sugar levels, reducing the likelihood of cravings.

Where possible take time to prepare whole foods – winter is an ideal time to slow down and enjoy the ritual of cooking together. Including the whole family in the meal preparation – sounds silly but when children have had an opportunity to get involved in deciding what you are eating, they are more likely to try new wholesome foods. Aiming for whole, unprocessed foods – not only are they more nutritious, but they also help keep you full longer, which can stave off sugar cravings.

Stay Hydrated

Sometimes, our bodies misinterpret thirst for hunger. So making sure you and the family drink plenty of water throughout the day, particularly before, during, and after festive meals. 

Herbal teas and infused water with citrus fruits, cucumber or berries can also be refreshing alternatives that satisfy and hydrate.

Movement Snacks 

The holidays can be a stressful time, and stress often triggers cravings – taking time out for what I like to call “Movement snacks” . Movement snacks are designed to fit into your schedule without too much stress – these look like getting up every few hours to either dance to a tune or going for a brisk walk – this keeps your body moving, helps to aid digestion, limit cravings and boost the happy hormones!

Other things you can try is a Mindfulness or Meditation practice – taking time to do some deep breathing for even a few minutes a day can make a big difference in resetting your body – especially if the stress hormones are firing up!

Try Sugar Alternatives 

Opt for naturally sweet alternatives when the craving strikes. Fresh fruits, dried fruits (in moderation), or dark chocolate (preferably 70% cocoa or higher) can satisfy your sweet tooth while providing additional nutrients and fiber.

Support Your Gut Health

Add foods that are rich in probiotics – food like yogurt, kefir, sauerkraut, or kombucha can all support gut health. A balanced microbiome can reduce cravings and improve your overall well-being. 

Adding prebiotic fibers to your festive diet, like bananas (the greener the better), garlic, onions, and leeks, can nourish beneficial gut bacteria, which may help manage your cravings.

Create a Healthy Mindset

As I mentioned before, everything in moderation. I am not telling you to stop doing all the things you love – you can have a little of everything! Denial and beating yourself is unhelpful and can make you miserable! So practice mindful eating by being aware of your hunger cues and recognise when you are eating out of habit or emotion rather than hunger. Try not to deprive yourself; allow for small indulgences but balance them with healthier options.

In Summary… 

Navigating sugar cravings over the festive period doesn’t need to be laborious or daunting. 

If you focus on balanced meals, hydration, stress management, and gut health, you can enjoy the celebrations without succumbing to overwhelming sugar cravings. Embrace the joys of the season, enjoying a little bit of what you like, whilst also prioritising your health—ultimately, your gut will thank you for it. 

Remember, the goal is enjoyment, not deprivation. With these strategies, you can indulge in the festivities while maintaining a healthy balance that carries you through the holiday season and beyond. 

Happy holidays!

Witten by: By Sandrine Olmi, Nutritional Therapy Practitioner www.savoirfayre.co.uk

Photo by Wouter Supardi Salari on Unsplash