Sweet cravings: why they appear, and what to do about them

Why does the craving for sweets sometimes arise? Here are 10 tips to combat it.

Chocolate, apple pie, candies of all flavors, cupcakes, muffins and frapuchinos are just a few of the many foods that we like to eat for their sweet taste.

The human being is biologically programmed to consume foods that have a high glycemic index, which give us a lot of energy and allow us to consume foods that have a high glycemic index.which give us a lot of energy and allow us to maintain our vital functions. However, sometimes we overeat sweets, which can lead to health problems. Although we are aware of it, it is very likely that we find it difficult to control ourselves, reaching the point where we feel very strong remorse about it.

Today we are going to talk about craving for sweetsWhat can be understood by sugar addiction, what causes it and some tips and strategies to cope with sugar so dangerous to our health.

What is meant by craving for sweets?

The human body needs glucose to function. That is why, when Blood sugar levels are below adequate, the body responds by seeking foods containing a high glycemic content, in order to restore energy and maintain vital functions..

However, the body does not have the ability to distinguish between foods with healthy sugar and those that contain too much sugar. That is why many people resort to industrial pastries, chocolate, candies, cakes and other foods with too much added sugar, using the excuse that their glucose levels were low and that they needed them, instead of eating foods such as fruits that also have an important contribution of glucose, only natural.

Abusive sugar intake increases the levels of dopamine in the brain, generating well-being.. The increase in dopamine levels, which results in a pleasant experience for the individual, makes them repeat the behavior in the long run. A long-term memory is generated that relates sugar to gratification, as happens with other drugs.

Sugar is, in essence, a substance that produces effects on our brain very similar to those produced by drugs such as cocaine, nicotine and alcohol. At first, it seems that you control your intake, but then you want more. Cravings end up becoming more frequent and stronger, in addition to generating tolerance to sugar and, therefore, needing larger doses. How many times have we said we would only eat one candy and we have finished the box?

Sugar addiction is not the only problem that comes with the consumption of sugar.. Diseases such as diabetes, cardiovascular problems, overweight, weakening of the immune system are caused by this white powder, in addition to the fact that it can momentarily decrease attention and generate temporary apathy.

What can be the cause behind this type of anxiety?

On many occasions, people resort to sweets for reasons related to emotional problems rather than for having the real desire to consume something sugary. In popular culture, the idea that the best way to cope with an unhappy love affair or a breakup is to eat a bar of chocolate or attack a tub of ice cream is well established.

Thus, with these foods, people try to fill an emotional void, believing that by consuming them they will get some relief. The problem is that in many occasions addictions begin in this way, causing that, after some time since the longed-for sweet was eaten, the desire to eat it returns, in the form of anxiety.

The curious thing is that it has been seen that, far from helping to cope with emotional problems, the abusive intake of sugar contributes to psychological problems such as depression, anxiety and depression.. This has been addressed in the field of psychology research, an example being the study carried out by Anika Knüppel's team, which found a significant relationship between addiction to sugary foods and depression.

Other aspects that may be behind the uncontrolled desire to consume sugar are being under a strict dietary regime, in which carbohydrates are eliminated as if they were poison. Also, boredom contributes to the fact that, in order to do something, we go to the pantry to see what is there.

How to control the urge to eat sweets?

Because the desire to have something sweet is a very common problem in the population, there are many strategies and tips that have been given to win the battle against sugar.. Here are some of them.

1. Distract the mind

Sometimes, cravings for sweets can be caused by simple boredom or because you are not doing anything else. These cravings come and go, regardless of whether or not the much-desired sweet is consumed.

For this reason, a good way to avoid giving in to temptation is to keep your mind occupied and, if possible, away from the kitchen..

Some good ways to distract your attention from the craving for a cake or a sweet are reading a book, watching a movie, going for a walk, painting a picture...

2. Identify emotions

The craving for something sweet doesn't just happen. There must be something to explain it, and in many occasions this type of behavior arises from the need to fill an emotional void.

It is therefore very important to know how to identify the emotions that are behind the desire to eat something that does not touch..

When the thought of eating a piece of cake or a chocolate bar starts to cross our mind, we should ask ourselves what has caused us to have that 'need' now. We can also ask ourselves if we have satiated ourselves with the previous meal.

It may be that, due to a family or work problem, we are more anxious than usual, trying to calm down by taking food that we think we need, even though we do not.

Once we have identified these emotions, we can try to deal with them through more effective strategies than not eating sweets uncontrollably.

2. Exercise

Physical activity is a must in the life of anyone who wants to have good health habits.

Sport contributes to de-stressing, as well as boosting mood by releasing endorphins. by releasing endorphins and inducing a deep state of well-being.

But not only does this type of activity help the body stay healthy and burn calories, it also makes us less likely to binge on sweets after an intense sports session.

While burning calories requires energy replenishment, being relaxed helps to make decisions in a more thoughtful way, so that, for example, instead of taking a cupcake as soon as we get home we choose to take a rich and healthy apple.

3. Eat a healthy, balanced and realistic diet.

One of the big mistakes that many people who want to stop eating sweets compulsively make is to submit to a strict diet. This, in addition to being dangerous for your health, because you risk risk of missing out on many nutrients, is not sustainable in the long run.is very unsustainable in the long term.

Completely eliminating carbohydrates from your diet makes you more likely to binge on all the foods that were 'forbidden' when you were dieting after a few weeks.

The best option is to follow a healthy, balanced and realistic diet, in which all food groups are included.in which all food groups are represented. It is highly recommended to follow the advice of a nutritionist to make sure you get all the nutrients you need.

4. Do not buy sweets

It may seem obvious, but one of the best ways to prevent the craving for sweets from overcoming us is not to have them at home.

Most binges happen when we are bored at home and, between one thing leading to another, we end up going to the kitchen, look in the pantry, find a bar of chocolate and eat the whole thing.

A pretty good option to dissuade yourself from buying sweets is to make the calculation of how much is spent each week buying them. If you can see that you are wasting a lot of money for something that only lasts a few minutes in your mouth, you may be less likely to buy them.

If with all this you are not able to control the impulse to buy sweets, it is likely that you are facing a problem that requires the intervention of a dietician and a psychologist, especially if there is a possibility that you are facing an addiction.

5. Eat five meals a day

It is very common to hear, either in the media or in the closest circle, that it is recommended to have five meals spread throughout the day. This recommendation is not accidental.

Eating more or less every three hours makes it possible to control urges to eat foods that are not good for your health. that are not good for our health. The key is to be satiated in the morning and midday. Having full energy reserves makes it less likely that food cravings will arise.

Breakfast should be complete and nutritious, with an intake of between 400 and 450 calories, which should include dairy products, carbohydrates such as whole grain bread, proteins such as tuna or tofu and there should always be at least one piece of fruit.

Mealtime is equally important. The food eaten at midday should have an important contribution of fiber and protein. Legumes and vegetables should never be missing, in addition to incorporating healthy fats such as olive oil or avocado.

6. Meditation

Meditation is always a good option to control impulses and make us aware of what our real needs are.

This can be a complicated thing to do, but it never hurts to try it. If you manage to mastering the attentional focus, staying calm and be aware that it is needed, the craving for sweets is something that will rarely appear.

7. Eat sweets, but healthy

If all attempts to give up sweets have failed, a good option is to progressively replace refined sweets with more natural sweets.

Understanding by natural sweets those that do not contain added sugar, we must talk about the chocolate with more than 85% cocoa, dried fruits, dehydrated fruit such as dates and dried apricots and, of course, whole fruit, such as strawberries, apples, apricots and apricots..

Strawberries, apples, oranges and bananas are excellent natural treats that satiate us with an important contribution of fiber and water.

If the palate is not yet educated and these delicacies are perceived as something bland, they can always be sweetened with natural sweeteners such as cinnamon, cocoa powder or grated coconut.

8. Read labels

To become more aware of the amount of sugar you are taking in, it is highly recommended to read the labels of the products you buy. Things that, apparently, do not seem to have sugar, surprisingly have it and in a lot of it, surprisingly have it and in great quantity: tomato sauces, supermarket bread, sausages...

If we are able to detect the added sugar in food and choose to buy those that have not been sweetened, in addition to feeling healthier, we will have a better relationship with food and we will progressively detoxify ourselves of this substance.

9. Drink more water

In many occasions the desire to drink something sweet and, in general, hunger, is confused with thirst. If we drink too much of the liquid element, our stomach is full and cannot hold anything else.If you drink too much of the liquid element, your stomach will be full, you will not be able to fit anything else in it and you will have less desire to eat.

It is very important that if you decide to opt for this option, you drink only water or infusions with a certain sweet taste, such as chamomile or lavender, without adding sugar or honey.

Drinks with caffeine, such as coffee or tea, increase the anxiety because this substance increases nervousness. In addition, the bitter taste of these drinks makes people tend to look for something sweet to counteract it.

10. Brushing your teeth after eating

It may seem like a rather unhelpful tip, but the truth is that it works in a surprising way. When we brush our teeth, especially with mint-flavored toothpaste, we are left with a fresh mouth with a sweet taste.

This makes you feel less inclined to eat sweets and 'dirty' your mouth, and mint makes you want to eat sweets.In addition, mint changes the taste of food for a short period of time, making it less appetizing.

Referencias bibliográficas:

Knüppel, A., Shipley, M. J., Llewellyn, C. H., & Brunner, E. J. (2017). Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Scientific reports, 7(1), 6287. doi:10.1038/s41598-017-05649-7