Sugar cravings are the biggest challenge most of us have to face when choosing a healthy and nutritious diet. Even after knowing the negative health effects of eating sugar, the idea of reducing or eliminating sugar consumption may seem an outrageous and impossible feat.
It is one of the greatest enemies of health. If you want to lose weight, fight inflammation and balance hormones; then sugar and simple carbohydrates are the two most important things that you should get rid of. However, this is not an easy task; it means to get away from all the delicious foods that you like to eat and also to keep away from; especially your favorite drinks.
In short, you must compromise with your taste buds and get used to a lifestyle that does not devote to any kind of sugary food and drink.
Sugar stimulates the secretion of endorphin and serotonin and helps the mind relax. Therefore, there is a feel-good factor about eating sugar. Despite this psychological and physiological connection, sugar cravings can be controlled to stay healthy and fit and avoid consuming the added 22 teaspoons of sugar of the average North American is used to in a day. The average is not too low in the rest of the world. All you need to do is know the best supplement to balance sugar and stop addiction to sugar.
The one supplement that can help reduce craving and balancing sugar
Magnesium is the number one supplement to balance blood sugar and stop addiction to sugar. Magnesium is an important macromineral for sugar management. It is also necessary for 300 enzymatic processes in our bodies.
Research studies have shown a close relationship between magnesium and sugar cravings. A deficiency in magnesium levels in the body can cause a craving for sugar. The supply of magnesium to the body will reduce insulin resistance.
The best source of magnesium is chocolate.
That’s why, when you crave sugar, if you eat chocolates, your desire for sugar gets under control, since the body receives enough magnesium. However, there are many other alternatives that are very useful for supplying magnesium to the body, such as beans, nuts, seeds, green leafy vegetables, etc. If the body does not get enough magnesium supply through the diet, the doctor will recommend magnesium supplements.
The recommended intake of magnesium is 400 to 420 milligrams in men and 310 and 320 milligrams in women. You should not take magnesium if you have kidney problems or if you are taking muscle relaxants or medicines for osteoporosis.
Foods rich in magnesium
The following are some of the foods rich in magnesium that can help balance blood sugar:
Although they are far more popular in Asia than in North America, the black bean is a power food; not only is it a great source of magnesium and dietary fiber, but it also acts as an antioxidant and is one of the best sources of protein. It can also help regulate blood sugar, which makes it an ideal food for anyone suffering from diabetes.
If you’ve been looking for a healthy snack, you might want to try pumpkin seeds. Beyond the health benefits of its high magnesium content, these little miracles help prevent osteoporosis, improve the functioning of the prostate, and can even lower Cholesterol (note that a great trick for making them tasty without compromising the health benefits is to sprinkle coconut amino sauce on them and roast the seeds in the oven).
Kamut also called Khorasan wheat, providing not only magnesium to your diet, but also fiber, manganese, and zinc. The added benefit of Kamut is the fact that it also regulates your body’s blood glucose level, an important trait for anyone trying to lose weight.
Although this delicious fruit may not have as much magnesium as some of the other power foods, it still makes the list because of the other health benefits it offers. They are a good source of fiber, vitamin C, potassium, and vitamin B6 (which helps fight insomnia and chronic fatigue). Some studies have also found that eating bananas can help individuals who suffer from depression.
Lemon is considered to be a citrus fruit with alkalinity properties. It contains a lot of antioxidants and minerals such as calcium, magnesium and vitamin A and C. Adding lemons to your diet can help with detoxing, improving the function of the liver and supporting the immune system. Many studies have proven lemon can help to dissolve gallstones as well.
Popeye had it right all those years ago: if you want healthy muscles and a healthy nervous system, you need to eat spinach. Not only does it have one of the highest concentrations of the stuff, but it also contains high doses of calcium, vitamin C, and carotenoids (which acts as antioxidants)
Wheatgrass is the shoots of the wheat plant that is taken before the nutrients are utilized by the plant to form the grains. It contains the minerals calcium, magnesium, vitamin C and chlorophyll. It can help improve the digestive system in general; due to its high antioxidants, it can help fight some forms of cancer. It can also assist the liver detoxing.
Low in carbohydrate but high in fatty acids, almonds offer a lot of benefits as it is packed with nutrients such as magnesium, boron and zinc, B complex vitamins and the enzyme Beta-Glucosidase. Almond can be consumed as a snack to boost energy, lose weight and reduce the LDL, the bad cholesterol.
This plant is becoming more and more popular due to its healing properties and its ability to help reduce constipation. The juice is diluted at 50% aloe vera gel and it is recommended by most herbalists and experts for its detoxification purposes. It contains various amino acids especially alanine and tyrosine, many different types of vitamins such as the B vitamins, minerals such as magnesium and different types of antioxidants, and enzymes.
A herb that purifies the blood and cleanses the liver and the kidneys, dandelion is very high in the minerals magnesium, silicon, and zinc. It helps to regulate blood sugar, assist in weight loss and help with various types of cancer and joint condition.
The best form of magnesium supplement
The following are some of the best forms of magnesium supplement you can find in the market;
It is a form of chelated magnesium; and it consists of 80 – 82% Magnesium bound to 18 – 20% Glycine. Many doctors and physicians recommend this form because it is the gentlest form of magnesium on the stomach. This form is also better absorbed by most people. It is recommended for various issues ranging from headaches, anxiety, depression and high blood pressure.
The Magnesium citrate is a complex of magnesium citric acid that is widely available and versatile. It has better bioavailability than magnesium oxide and this popular magnesium supplement is recommended by doctors and physicians.
This is also a popular type of magnesium, but it is not usually taken internally. Magnesium chloride is commonly found in seawater and is thought to have high bioavailability. It is available in flakes that can be added to bathwater or bath, as well as in magnesium oil.
Don’t forget magnesium oils another type of magnesium gaining popularity as a convenient way to supplement magnesium intake. Quality magnesium oils are made with magnesium chloride and water, creating a supersaturated brine. This non-greasy mineral brine is easily soaked in the skin without leaving an unpleasant residue.
There is another form of magnesium called Magnesium chelates, and all other Chelated mineral supplements are minerals that are bound to amino acid proteins to help your body absorb them more easily. There are many different types of magnesium chelates that have different amino acids that provide additional benefits.
Magnesium Oxide and Hydroxide
These forms of magnesium generally cost less than other types of magnesium but have lower bioavailability. As a result, supplements of magnesium oxide and magnesium hydroxide may contain up to 60% more magnesium than other types of magnesium supplements to help compensate for lower bioavailability.
It is best to take a magnesium supplement with your buddy calcium in a ratio of 2 calcium to 1 magnesium.
I have outlined some helpful tips in my video: How to Stop Eating Sugar: 3 Simple Tips for Life
Make sure to talk to your doctor before taking a magnesium supplement.
- Murray, Michael T. The Healing Power of Foods: Nutrition Secrets for Vibrant Health and Long Life. Prima Publishing, Rocklin, California, USA. 1993:144.
- Spiller, G. A., et al. Nuts and plasma lipids: an almond-based diet lowers LDL-C while preserving HDL-C. Journal of the American College of Nutrition. 17(3):285-290, 1998.
- Lindberg, J. S., et al. Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition. 9(1):48-55, 1990
- Schuette, S. A., et al. Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. J Parenter Enteral Nutr. 18(5):430-435, 1994.