Why is the appetite for sweets so strong and is it even possible to overcome sugar addiction these days? With these nutritional tips it would be possible!
It can be overwhelming to say no to all the sweet temptations when you're trying to overcome your sugar addiction. The appeal of candy is actually comparable to drug addiction, although that may sound a bit exaggerated. There are hardly any people who don't like ice cream or cake with lots of cream and chocolate or delicious pralines with delicious fillings. But how does such a condition arise and can such cravings be combated? Find out below if this would be a mission impossible and what you can do to cut out sugar!
How can you conquer your inner sweet tooth and overcome sugar addiction?
There are a number of alternative foods that can satisfy sweet cravings in a healthy way. However, before you consider this, it would be useful to learn why sugar is addictive and what factors contribute to itsugar-free dietmust be taken into account. The effects of excessive sugar consumption are now linked to numerous metabolic diseases such as diabetes, as well as obesity and psychological disorders.
One of the main reasons for the seemingly insatiable appetite for sweets is the feeling of satiety that such foods trigger. Additionally, sweets and cravings have always been closely linked, with more and more health-conscious people becoming aware of this unhealthy relationship. Accordingly, nutritionists have already developed certain sugar-free diet strategies that can be used to overcome sugar addiction. This is related to the psyche, and the secret of the dangerous connection between sweets and the feeling of pleasure lies in the activation of certain brain centers. This process begins immediately after eating sweets. Here is some more information about it.
Can withdrawal symptoms occur when giving up sugar?
There are many people who attribute their obsession with sweets to a lack of willpower, but it's more complicated than that. Even the most rational personalities must struggle with emotions and behavior to overcome sugar addiction. Scientists and doctors believe that there can be three main causes of such addiction:
- The most harmless is a simple craving for sweets due to an unbalanced diet or a strict diet. In such cases, the body tries to compensate for the lack of energy by encouraging those to look for high-calorie foods.
- The second reason why withdrawal symptoms can occur is the psychological nature of the individual. This is associated either with poor eating habits or with the so-called self-reward. In addition, many parents also “bribe” their children with sweets to comfort them or to get them to leave them alone. When the child grows up, he tries to reward or comfort himself with sweets in the same way. It also often happens that this is transmitted from generation to generation.
- The third and most complex cause is sugar's ability to cause the synthesis of the addictive hormone dopamine and the happiness hormone serotonin in the body. Few people are therefore able to overcome their sugar addiction because sweets act like a drug when they want to curb their anxiety and improve their mood. If you consume sugar products frequently and in large quantities, the sensitivity of the dopamine receptors in the brain decreases. This means you need even more candy to activate these receptors and experience the feeling of satisfaction again.
What makes sugar consumption so unhealthy for the body?
It has been known since childhood that chocolate can spoil teeth. This is actually true, as the development of tooth decay depends on the amount of sugar consumed. In addition, the body quickly converts easily digestible sugars into fat, which is then deposited and can lead to obesity. The increased sugar intake also reduces the activity of insulin, which is associated with an increased risk of diabetes. In addition, the excess sugar content in the blood increases the likelihood of contracting viral or fungal infections.
What symptoms occur when you avoid sugar?
Not everyone's symptoms are the same, and you are more likely to experience only some symptoms when overcoming your sugar addiction. However, it would make sense to be better informed about:
- Uncontrollable cravings for sweets are the most obvious symptom, but if you stay disciplined and strong, you will eventually reach the point where the cravings subside.
- Lack of energy is also a possible symptom, as sugar is a simple carbohydrate and quickly supplies the brain with available energy. If your body is already used to it, it will crave quick fuel, which can lead to discomfort.
- Anxiety and restlessness can also occur due to declining dopamine levels when avoiding sugar. So if you stop calming yourself with sweets, you might start to feel anxious.
- Dizziness and lightheadedness could also occur in more severe cases, which is more likely to happen in more sensitive people.
- They may also begin to behave impulsively, which is a well-known aspect of addiction. The same thing happens when you give up alcohol or cigarettes, and with sugar it can have a similar effect on self-control.
- Other symptoms may include insomnia and depression as you will be missing something before going to sleep. In addition, giving up sweets could lead to a temporary depressive state. Again, this is due to the mere fact that you are missing something satisfying.
- You may also experience anger and irritability if you suddenly stop eating sweets. However, this condition also subsides relatively quickly.
- Lastly, you might also experience weight fluctuations, with most people noticing that they lose weight after cutting out sugar. This is a logical implication since there are no diet plans with excessive sugar consumption. None of this should stop you from giving up sugar
How can you overcome sugar addiction in a healthy way?
Now you may have already decided to give up sweets, but how do you do it without harming your health? Since there is a lack of serotonin in the body when avoiding sugar, it would be logical to compensate for this deficiency in other ways. For this reason, it is important to consume foods rich in tryptophan. It's about the amino acid that forms serotonin. Some possible sources include legumes such as beans, peas, lentils and soybeans, as well as animal products such as cheese, chicken and eggs. In addition, you can also add pasta, whole grain bread, yogurt, fruits and vegetables to your daily menu for more serotonin. Physical exercise also satisfies cravings and cravings for sweets.
Additionally, you can try eliminating one sweet food from your diet each week. You should also avoid dessert after dinner and slowly reduce the sugar in coffee and breakfast. It is therefore not a good idea to try to overcome your sugar addiction all at once. In the absence of sugar, normal blood circulation in the brain is disrupted, which can lead to thrombosis. The normal sugar level in the blood can also prevent rheumatoid arthritis and similar joint diseases. The lack of sugar would also have a negative impact on internal organs such as the spleen and liver, as they cannot function without sugar. Therefore, it would be healthier not to cut out sugar completely at first and then add healthy alternatives to your diet.
What can you replace sugar with?
You can opt for healthy sweet alternatives by simply getting them from other sources. For example, garnish your oatmeal with fresh or pureed fruit instead of sugary syrups or jellies. You can also eat fruit in different forms, each of which surpasses table sugar, such as dried fruit, frozen fruit or canned fruit with no added sugar.
In addition, you can also meet your needs with a glass of low-fat milk or yogurt. Such dairy products contain the well-known milk sugar called lactose, while they are also rich sources of protein and calcium. Also take enough vitamin C and magnesium. If you don't know which foods contain these vitamins, you can simply take them in supplement form. Also try replacing regular chocolate with dark chocolate, one that contains at least 80% cocoa.
It is also very important to drink enough water if you are overcoming your sugar addiction. Also, try to minimize your consumption of processed foods and start buying unsweetened foods. You can then add some sweet alternatives to these as needed and slowly get your body used to it. The more you do this, the more often you can replace sugar with proteins, enriching your daily menu with them. Increasing protein intake is another easy way to curb sweet cravings. The stomach digests protein-rich foods more slowly, which keeps you feeling fuller for longer. In addition, proteins do not increase blood sugar levels like refined carbohydrates, which is good for the heart.
What other measures and dietary changes can you use to overcome sugar addiction?
Another important step if you want to cut out sugar is to eat more fiber. These also create a feeling of satiety, with foods loaded with them supplying the body with energy and not increasing blood sugar. However, you should pay attention to soluble fiber from fruits and vegetables as well as insoluble fiber from whole grain products. It's best to try pairing peanut butter with an apple slice for breakfast to benefit from a delicious dose of protein and fiber. Another benefit of fiber is that it offers some protection against cardiovascular disease and some types of cancer.
An equally effective measure you can take is to exercise more. Physical activity alone may not necessarily get you over your sugar addiction, but it will definitely prioritize a healthy diet. Overall, exercising makes you feel more energetic and makes you want to lead a healthier lifestyle. This is also linked to reducing sugar intake. It doesn't matter what physical activity or sport you choose. As an example, you can simply focus on walking, cycling, or swimming more. Also, try to do at least 30 minutes of exercise five days a week to stay fit.
Why not overcome your sugar addiction with sweeteners as a sugar replacement?
Before you resort to artificial sweeteners for your tea or coffee, know that they will only increase your sugar cravings even further. This can also make it even more difficult for you to maintain a healthy weight. Of course, you should treat yourself to a piece of cake every now and then on special occasions, but it's better to avoid sugar substitutes such as sweeteners.
Additionally, you may be wondering whether natural sugar is a better alternative? When it comes to honey, brown sugar, or concentrated sugar syrup, these may seem healthier. However, their effects when consumed are not much different from those of refined table sugar. In both cases, overdoing it causes blood sugar to rise, although honey and unrefined sugar are more nutrient dense.
What is the recommended daily amount of sugar?
If you consume more than 20 teaspoons of sugar per day, that amounts to around 285 calories. According to nutritionists, this is too much. For example, women should not exceed 6 teaspoons or 100 calories per day, while for men this is around 9 teaspoons or 150 calories. Also pay attention to the different names of sugar that do not contain the word in a composition. Many products contain sugar and it is about its various alternative names such as dextrose, glucose, agave syrup, rice syrup, corn syrup, lactose, molasses, malt syrup, sucrose, etc.
Now you could see that sweet foods are addictive and hopefully with this information and tips you can somehow overcome your sugar addiction. Of course, such a process is not easy, but the benefits are definitely worth a try. It's never too late to switch to a healthier lifestyle and put your health first.
