The need to reach for sweets is well known to many people, as is the desire for salty snacks. Preferences in this direction are individual and often coded in genes. More often, however, people on various diets struggle with an excessive appetite for sweets. Nutritionist Natalia Szymczak explains why this is so and how to fight it.
One of the main reasons for the desire for sweets is the brain, which controls the entire organism. The brain forms habits, reducing the need to think about basic activities. The so-called works here. an addictive loop consisting of a stimulus, a habit, and a reward. For example, when we are sad (stimulus) we reach for a chocolate bar (habit), which will reduce stress and induce a feeling of happiness (reward). Similarly, we react to hunger and look for foods that give us energy. Stimuli can be advertisements, situations, society, smells or emotions.
Changing eating habits is difficult and often requires the help of a psychologist or psycho-dietitian. Unhealthy habits, such as excessive consumption of sweets, can lead to diet-related diseases such as obesity, type 2 diabetescardiovascular diseases, osteoporosis or some types of cancer.
The sweet tooth can be very strong, but there are ways to reduce it or replace it with healthier alternatives:
- Lack of sleep is one of the main triggers of increased sugar cravings. Insufficient sleep increases the level of ghrelin, an appetite-stimulating hormone, which leads to greater consumption, especially of carbohydrates. It is recommended to sleep 7-8 hours a day so that the body does not need to look for energy in food during the day.
- Eating smaller meals throughout the day, it helps maintain stable blood glucose levels and reduces sudden food cravings that can lead to overeating or unhealthy snacking. Five meals a day reduces hunger and provides the necessary energy, thereby reducing the desire for sweets.
- Adequate hydration it has a positive effect on health and well-being, at the same time it helps alleviate the feeling of hunger caused by dehydration. It is recommended to drink 1.5-2 liters of fluids per day, preferably water. Unsweetened fruit juices can also be used to satisfy a sweet tooth.
- If you have a sweet tooth, it’s better to reach for healthier alternatives, such as fresh or dried fruit, nuts or yogurt. In the store, it is advisable to choose sweets with a better composition, without palm oil, with a shorter list of ingredients and sweetened, for example, with maltitol instead of sugar. Walnut bars are also a good choice, which provide unsaturated fatty acids necessary for the proper functioning of the body.
- Physical activity it not only keeps the body in shape, but also reduces stress that can trigger sugar cravings. Boredom also often leads to cravings for sweets, so exercise helps divert thoughts of food.
This article comes from the Ringier publishing partner website. The content and data contained in it were taken without editorial intervention.
