3 strategies to end carbohydrate cravings –

Abusing bread from the bakery, macaroni for Sunday lunch and sweets creates a vicious circle in the body. Understand: the large amount of sugar that is released into the bloodstream after eating dishes like these is quickly stored by insulin inside the cells. When the body runs out of fuel, it sends a signal to the brain asking for more sugar. And that could be the trigger of binge eating.

Read more: Scientists point to food that controls binge eating

In the long term, this leads to inflammation responsible for ailments such as diabetes It is obesity. Hence the importance of taking the reins of this process and preventing it from influencing your uncontrollable desire to devour that leftover cake in the fridge.

Here are some tips to turn this game around:

1. Limit your consumption of starchy carbohydrates to 3 times a week

This group includes pasta, bread, potatoes, biscuits and white rice. “Eating these foods frequently contributes to spikes in blood sugar”, explains Letícia Fontes, a nutrologist at Clínica Medicina Integrativa, in São Paulo. The way out is to replace them with full versions or low glycemic indexwhich gradually release glucose into the bloodstream.

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2. Restrict your intake of sugar-filled items to one weekend day

“Similar to illicit drugs, it causes addiction”, warns Letícia. This means that the more you throw yourself at the sugary treats, the more you’ll want to attack them. So, set a sweet tooth limit and be patient – ​​over time, you’ll see your cravings lessen.

Read: 7 foods that help lower blood sugar levels

3. Add good fats to the menu

Nuts, avocado, dark chocolate (yes!) and olive oil are all great options if you’re trying to curb your cravings. carbohydrates. Is that, because they are rich in fats considered good, they provide energy to the cells without dumping a lot of glucose in the bloodstream. Result: you feel more satisfied (and the gluttony for a sweetie goes well away).