As the holidays approach, sugar seems to be everywhere – from festive parties to Christmas treats at home. 

While indulging in sweet treats may be part of the celebration, sugar can also trigger overeating and make it challenging to stay balanced. 

Sugar triggers a cycle: after you eat it, your blood sugar spikes, giving you a quick energy boost. But soon, your blood sugar crashes, and you find yourself craving more. 

Ultra-processed foods like chocolates, crisps, and biscuits make this even worse, as they are designed to be easy to eat in large amounts. Unlike whole foods, they don’t contain the fibre that helps you feel full.

But don’t worry – it’s possible to enjoy your favourite treats without falling into the sugar trap.

So, how can you manage holiday sugar cravings while still enjoying yourself?

Recognise the Cycle: It’s important to understand that sugar and ultra-processed foods can lead to a physiological reaction. It’s not just about trying to use willpower to control cravings – your body is responding to a sugar high. The key is to be aware of this cycle and make choices that help break it.

Don’t Skip Meals: When indulging in holiday treats, it can be tempting to skip meals. But skipping healthy meals or snacks can lead to overeating later. Whole foods that are fibre-rich will help you feel fuller and reduce the urge to binge on sweets.

Focus on What Truly Matters: This season is about more than just food. Focus on what brings true joy. Spending time worshipping, with others, out for a crisp country walk? Shifting your focus can help distract you from constant snacking.

Plan Healthier Alternatives: Keep healthier snacks like raw nuts, dark chocolate, or fruit within easy reach. Simple changes like placing sugary foods out of sight and keeping a fruit bowl visible can make a big difference in your cravings.

Finally, as you make healthier choices, you’ll notice that your ability to say “no” gets stronger. The more you avoid the sugar trap, the better you’ll feel. 

But remember, it’s okay to enjoy treats in moderation. By recognising the sugar cycle and making mindful decisions, you can still enjoy your festive favourites without overindulging, and feel good about your choices.

January is a great time to get started on our Healthy, Whole & Free programme. I expect others will be joining at this time too. If you’re interested in doing the course alongside others in a group, let me know! I may run a ‘cohort’ where participants follow the programme together at the same pace.

You can find out more about Healthy Whole and Free here.