Are you the type of person who complains of regular cravings for sweet food before going to bed? A study published in 2013 in the journal “Obesity” found that the body’s internal clock increases hunger and appetite for sugar, as well as citrus and starches, during the night hours.

It’s true that you can’t change your circadian rhythm, but you don’t need to be restricting your appetite for sugar. Indeed, dietitian Lisa Moskovitz, from New York, confirmed that there are a group of tricks that can be applied at dinner to help reduce cravings for sweets and sugars of all kinds in the evening:

Eliminate sugary drinks

A large glass of soda for dinner can be responsible for late-night sugar cravings. Sweetened drinks raise blood sugar levels immediately. The problem is that the faster the blood sugar rises, the more insulin is secreted, and the harder it becomes to lower blood sugar. Thus, the craving for sweets continues regardless of the amount of food consumed at dinner. And getting sugary drinks regularly may even affect the brain, as research conducted on animals has found that sugar consumption generates chemical changes in the brain that enhance the appetite for sweets. What is required, then, is to gradually abandon soda and other sugary drinks by mixing half a soda bottle with half sparkling water or mixing juice with water.

Focus on the low glycemic index

Many foods, such as refined carbohydrates (white pasta), have a high glycemic index. This means that it raises blood sugar levels at a rapid pace, according to “Harvard Health Publishing.” But what goes up must go down quickly, and the rapid peak and fall of glucose levels puts a person in a vicious cycle, causing an energy crash and increasing cravings for sweets. Therefore, care must be taken to provide stable blood sugar levels to overcome cravings for sugar before bed. The good news is that introducing foods with a low glycemic index, which release glucose slowly and steadily, helps you do this. Fill your evening plates with green leafy vegetables, legumes, and nuts to keep your blood glucose levels balanced throughout the night.

Fill the plate with proteins

The body digests proteins more slowly compared to fats and carbohydrates. This means that when you consume a high-protein meal, such as chicken breast, turkey, fish, eggs, tofu and legumes, you will feel fuller for a longer time, and reduce your craving for sugar after dinner. Proteins also have a small effect on blood sugar, and this is extremely important because foods that raise blood sugar levels quickly often lead to a rapid drop in blood sugar, and thus stimulate the appetite for sugars.

Do not neglect the fiber

One of the most important benefits of fiber is that it slows down digestion and absorption of fats, ensuring satiety and satisfaction for a longer time while reducing appetite. In general, people under 50 are recommended to eat 25 to 34 g of fiber per day, or 22 to 28 g for those over this age. These numbers can simply be reached by filling your dinner with fiber sources that include vegetables, legumes, and whole grains.

Maintain hydration

Thirst can often be confused with hunger. You may think that you need sugar, but the reality may be that you are experiencing a lot of thirst, especially if your dinner is more salty than usual. To quench your thirst, make sure to drink 1 to 2 glasses of water before dinner, then sip more during the meal.

Turn off the TV

Watching television while eating prevents attention to the amount consumed, which increases the possibility of overeating as a result of not responding to signals of satiety, and also stimulates the desire for sweets late at night. A 2017 review published in Maternal & Child Nutrition found that eating while watching TV was associated with increased consumption of sugary foods and sweetened beverages in children. What is required is simply to turn off the TV to enjoy the dish and feel satisfied after eating, while making sure to chew the food slowly.

Eat enough

When you don’t eat enough food on your diet, especially carbohydrates, the body will tell you about this often through an appetite for sugar. To deter this, always make sure to make all your main meals balanced and complete, including carbohydrates, fats and proteins at the same time.

Cynthia Awad – Republic