Do you eat a piece of sweet cake in the morning and then crave something sweet again two hours later? Do you eat a chocolate bar to get rid of the tiredness and drowsiness that comes with the afternoon, and then drink a sweet drink to get rid of the sluggishness that comes with it? If you also feel like eating more of the same sweet food after eating such a sweet food, you are not alone. Many of us face this experience.
When we eat a sweet food that contains simple carbohydrates, that is, without protein or fat, our hunger disappears quickly and the body gets instant energy. But at the same time, we quickly become hungry again and have a desire to eat something sweet again. So how do we get rid of this sugar craving, or ``Sugar Craving'' forever? Let's talk about this today.
Why do we crave sweets so much?
There are several reasons why we love sweets so much.
This may actually be something that comes naturally to our bodies. As doctors say, "Sweet is the first taste that a human being likes from birth." Carbohydrates stimulate the production of serotonin , a chemical in our brain that makes us happy and healthy. Sugar is also a type of carbohydrate. But these carbohydrates are also found in whole grains, fruits, and vegetables, which are rich in fiber and nutrients. They are the ones that are actually good for our bodies.
Also, when we eat sweets, our bodies release chemicals called endorphins . These make us feel calm and relaxed. It's like a natural "high."
In addition to all this, sweet foods are really delicious. So when we eat something sweet when we are happy, or as a gift to ourselves, it becomes a habit and we crave it even more. Considering all this, is it any wonder that we crave sugar?
The problem isn't that we eat a sweet treat every now and then. The problem is that we eat too much sweet food.
Many of the processed foods we eat today have added sugar. There is even sugar hidden in bread, yogurt, fruit drinks, and sauces. According to the American Heart Association, it is recommended that women limit their intake of added sugars to 6 teaspoons per day and men to 9 teaspoons. But many people consume much more than that.
Quick tips to control sugar cravings
If you suddenly have a sweet craving, here are some ways to control it. These are very practical.
| Method | What you need to do is simple... |
|---|---|
| Eat a little and control your cravings. | Eat a small piece of your favorite food, such as a small biscuit or a piece of chocolate. This will make you feel better mentally than not eating at all. But try to stay within the 150 calorie limit. |
| Eat with something healthy. | If you're craving chocolate, dip a banana in chocolate sauce and eat it. Or mix some almonds with some chocolate chips and eat it. That way, your craving will be satisfied and your body will get good nutrition. |
| Stop immediately (Go Cold Turkey) | This method works for some people, but the first 48-72 hours are a bit difficult. After a few days, the cravings for sugar may decrease. |
| Chew a piece of gum. | If you want to avoid sugar altogether, chew gum. Studies have shown that chewing gum reduces cravings. |
| Eat a fruit. | When you're craving something sweet, keep a piece of fruit nearby. You'll get the sweetness as well as fiber and nutrients. Things like raisins and dates are also good. |
| Distract | When you feel the urge to eat sugar, get up and leave. Go outside for a walk, listen to some music, or call a friend. This will distract you from the craving. |
| Choose quality. | If you really want to eat something sweet, choose something good, quality. For example, instead of a big chocolate bar, choose a piece of good dark chocolate and enjoy it. |
| Eat on time. | When the time between meals increases, we tend to crave foods high in sugar and fat. So eating something every 3-5 hours can help keep blood sugar levels stable. Choose foods high in protein and fiber. |
Will eating on time make you eat more?
No. You can break up your main meals into smaller portions. For example, eat a portion of your breakfast (like a slice of bread) and eat the rest of your yogurt around 10 a.m. If you break up your lunch in the same way, you can prevent daytime drowsiness and fatigue. Also, think about what you drink. Sweet drinks, coffee, and fruit drinks are things that add a lot of sugar to your body. Instead, get used to drinking water or sparkling water.
Long-term solutions to overcome sugar cravings
The best thing to do is to stop sugar cravings before they happen. Here are some more tips to help you do that.
1. Avoid Artificial Sweeteners: These do not reduce sugar cravings. They also do not have a significant impact on controlling our obesity.
2. Give yourself a gift: Once you've successfully controlled your sugar cravings, give yourself a small gift. It could be a book, a movie, or something. But the gift shouldn't be a sweet treat. This will give you a good motivation to keep doing this.
3. Be Planful: Keep track of your sugar cravings for a week. Think about what you eat and when you crave it the most. Often, we eat things on impulse, when we're hungry, because we don't have a plan. So plan your meals in advance.
4. Get emotional support: Many people turn to sweets when they are feeling stressed, sad, or angry . But food doesn't solve our emotional problems. Consider whether your sugar cravings have an emotional cause. If necessary, talk to a trusted friend or family member. Or, it's important to talk to your doctor about this and get professional advice.
5. Try different strategies: There is no one-size-fits-all approach to controlling sugar cravings. What works one week may not work the next. The important thing is to keep a variety of strategies in mind to try. You have to find what works for you.
Finally, don't be hard on yourself. This is a habit. Changing a habit takes time. It's not easy. So take it slow, be patient, and follow these tips. You can win this battle!
Take-Home Message
- Sugar cravings are something that many people experience and are related to chemical processes in the body (such as serotonin).
- Instead of skipping a meal altogether, enjoy a small, quality piece of something you love (e.g. dark chocolate).
- If you're eating something sweet, pair it with something healthy like fruit or nuts.
- Eating protein and fiber-rich foods every 3-5 hours can help prevent unnecessary sugar cravings.
- Be aware of whether you feel like eating sugar due to emotions like stress or sadness. Seek medical advice if necessary.
- Artificial sweeteners are not a long-term solution to this.
- It takes time to change habits, so be patient with yourself.
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