NUTRITION HOTLINE
By Suzanne Havala, MS,RD
Confessions of a Sugar Junkie
Question: Do you have any recommendations for a vegetarian with a sugar addiction? I have found that cravings for sugar and carbohydrates have become a problem for me. Often carbs are the only thing available at mealtime.
MAF
Via e-mail
Answer: After you talk to your health provider and rule out any health problems, the following may be helpful. Cravings for specific kinds of foods are often behavioral in origin and are not caused by a vegetarian diet, per se. The foundations of a vegetarian diet are carbohydrate-rich grains, fruits, vegetables, and leg-umes. With the exception of fruit, which is nearly all carbohydrate, all of these foods also contain protein and fat. Assuming that your diet provides enough calories to meet your energy needs, the relatively high proportion of carbohydrate in the diet is not a likely reason for the cravings you are experiencing.
If you find that you crave certain kinds of foods, a food diary might help shed some light on the possible reasons. Keep an account of everything that you eat for one week, making note of the time of day that you are eating, the specific foods, amounts that you consume, and the way that you feel when you eat the meal or snack. Are you feeling stressed? Tired? Hungry? A diary can help you notice patterns in your eating style that might explain the problem and offer some clues about how to approach a solution.
Many carbohydrate-rich foods happen to be quick and convenient. You may find that crackers, cookies, snack chips, and other treats are especially appealing when you are overhungry and not inclined to spend time preparing a nutritious meal or snack. The end of the work day, after you've arrived home but before you've had dinner, for instance, might be a time when you feel famished and are particularly vulnerable to impulsive food choices. This is the time when many people find themselves reaching for the bag of tortilla chips rather than tossing a salad.
You may even be conditioned to eat certain kinds of foods under specific conditions. For example, you might associate a favorite late-night television show with a big bowl of soy ice cream. If you find yourself eating too many of the wrong kinds of foods, there may be some behavioral interventions that can help you alter the habit. A registered dietitian can help you identify the trouble spots and offer potential solutions. If you need help with meal planning, a dietitian can also assist. Locate a registered dietitian who is familiar with vegetarian diets and is available for consultation in your area, by calling The American Dietetic Association's referral service at (800) 366-1655.
For additional information about troubleshooting vegetarian diets see:
Becoming Vegetarian
(by Melina, Davis, and Harrison; Book Publishing Co., 1995)
Simply Vegan
(by Wasserman and Mangels; Vegetarian Resource Group, 1999)
The Vegetarian Way
(by Messina and Messina; Crown, 1996)
