Researchers have found that sugar cravings may be just as dangerous as drug addiction, as they both activate the same parts of the brain.
An extra piece of candy or a cup of sweetened hot beverage won’t put your health at risk, but consuming too much refined sugar can have serious long-term consequences.
Large amounts of blood sugar can lead to weight gain, type 2 diabetes, high blood pressure, high cholesterol, and heart disease.
Nurse Catherine Masoud explained to the British newspaper The Independent: “Excessive sugar intake increases the risk of prediabetes, diabetes, and many other chronic health conditions.”
Combating cravings for sweets is easy in theory, but in practice the difficulties begin to appear. To resist cravings for sweets, experts recommend these measures:
1- Sudden take-off
Experts are divided about suddenly eliminating harmful foods. Certified nutritionist Beth Cherone believes that this method will not work in the long term. Some experts believe that completely abstaining from eating sweets can help get rid of sugar addiction quickly.
“It takes about three to four weeks to break a sugar addiction,” said Dr. Vijaya Surampudi, an assistant professor at the School of Health at the University of California, Los Angeles, in the US. “So stopping suddenly is one of my favorite methods.”
2- Replacement method
Try replacing chocolate with sweet, healthy fruit. Fruit contains sugars – sometimes amounting to approximately 20 grams per piece – but they are natural and come along with essential vitamins and minerals such as vitamin C, which protects immunity, and vitamin A, which strengthens eyesight.
“Unless you have diabetes or another health condition that requires monitoring your blood sugar levels, you probably aren’t eating enough fruit for sugar to be a concern,” Beth said.
3- Choose the appropriate energy sources
Certified nutritionist Anna Taylor said that your body will crave calories from any source, even if it is not a nutritious one, if you do not get enough energy during the day. Simple sugars are one of the fastest sources of energy, but they are not the fuel you want.
She added: “This leads to a great feeling of hunger, which makes you crave anything sweet that falls into your hands.”
Protein-rich meals provide an excellent option that makes you feel full for a longer period of time.
If you crave chocolate a lot, choose dark chocolate, as it is rich in antioxidants that protect the body’s cells from damage, and may contain up to 100 grams less sugar than milk chocolate.
4- Take good care of yourself
Factors such as sleep, exercise, and drinking enough water can distract attention and prevent sugar cravings. Most people don’t get enough from at least one of these activities.
Drinking enough water is crucial because it helps deliver nutrients to the body’s cells, regulates its temperature, and protects the joints and organs of the body.
Research suggests that confusing dehydration with hunger may also trigger food cravings.
Women should drink at least 2.7 liters per day, and men should drink 3.7 liters, which is equivalent to about 11 to 15 cups. A larger amount can be obtained during the day by carrying a reusable water bottle and eating hydrating foods such as grapes or watermelon.