How to deal with a carb addiction in 5 steps

Posted by kathryn in Carbohydrates and Q & A Thursday

Finally for this Q & A Thursday a reader has asked how to break an addiction to carbs?

Second to tiredness, I think sugar and carbohydrate cravings are the most common complaint of clients at my clinic.

A lot has been written about carbohydrate cravings. Some dismiss them as an emotional response, while others are convinced they’re a true addiction.

I think it’s not a case of one or the other, but for most people it’s a bit of both.

Comfort eating

Carbohydrates are the foods we use to comfort ourselves. Whether it’s mashed potato, toast, mamma’s risotto, chocolate or pasta – these are the foods we turn to when we’re sick, depressed or in need of a boost.

We have an emotional connection to these – they are more than just foods.

For many carbohydrate foods are “treats”. They provide solace and are linked to how we nurture ourselves and deal with negative events.

Physical response

However, on top of this emotional connection, there can be no doubt many people experience a physical craving.

Cravings are very common. Most people experience them at some point or another and in many ways they’re normal. However, if it’s something you’re experiencing on a daily basis, there’s a problem.

Particularly if it leads to over-eating and weight gain.

How to beat carbohydrate cravings

Beating carbohydrate cravings is all about managing your blood sugar levels and keeping insulin under control. Each time your blood sugar levels drop too low you will crave carbohydrates.

Therefore if you can keep blood sugar levels even-keeled, you’ll reduce the risk of carb cravings.

1. Eat breakfast every day

While you may not think your 3.00pm lolly craving has anything to do with breakfast – it does.

Much as breakfast kick-starts your metabolism each day, it also means you start the day with your blood sugar levels under control. And if you miss breakfast you are more likely to struggle with irregular blood sugar levels and carb cravings for the rest of the day.

For some good breakfast choices take a look at this post about eating breakfast to improve your energy levels.

2. Eat protein rich foods with each meal

Including protein with each meal and snack helps blood sugar stabilisation. Plus protein is linked to our appetite and sense of having eaten enough at a meall.

You are less likely to over-eat if you include regular amounts of protein. And you’re less likely to crave carbohydrates.

You don’t have to include massive amounts, but eat protein foods regularly throughout the day.

I usually recommend clients change the proportions of their lunch and dinner. To 50 percent vegetable, 25 percent protein and 25 percent grain-based carbohydrate – ie the 50/25/25 rule.

3. Choose low GI carbohydrates

We can’t avoid carbohydrates they’re in too many foods. Avoiding carbohydrates would mean cutting out the vast majority of foods. Instead, it’s better to switch to low GI carbohydrates.

Again, this will help keep your blood sugar levels under control and reduce the carb cravings.

4. Eat regularly

As well as eating breakfast it’s important to eat regularly. Many people try to last the afternoon without eating anything, only to fall into a hole at 3.00pm.

Rather than trying to last out, admit you need to eat something in the afternoon and plan for it.

Don’t wait until you’re ravenously hungry and willing to eat anything. If 3.00pm is your danger time, then avoid the cravings by eating a snack at 2.30pm. Choose something with low GI carbohydrates, some protein and add in some fruit. I’ve written on the subject of healthy snacks before.

5. Set yourself the challenge

These diet changes will go a long way towards fixing your carbohydrate craving. But you will also need a bit of . . . willpower. It’s such a boring word – but very useful.

Carbohydrates are really easy foods. They’re all around us and easy to get hold of. Plus they fill the hunger gap in the short-term. However, if you’re truly going to beat the cravings you will need some willpower over the first couple of weeks.

Try to avoid turning to carbs as the easy option and instead use fruit, vegetables and protein as the staples of your meals. The foundations. Top this up with smaller amounts of carbohydrates.

You don’t have to avoid carbs. But beating the carb addiction is about both changing the structure of your diet AND your reliance on these foods.

Can you beat the carb addiction?

Why not take a two week challenge? Follow the diet advice above for two weeks and see how differently you feel at the end of that.

And if you do, let me know how you go!

What is Q & A Thursday?

This post is part of Q & A Thursday – a fortnightly burst of blogging, where you get to dictate the subject matter. Q & A Thursday is all about simple, practical answers to food and diet dilemmas sent in by readers.

If you have a question you’d like answered, leave a comment below or send me an email. For more information you can take a look at the Q & A Thursday archives.

06 December, 2007