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This article was co-written by Tara Cpeman. Tara Cpeman is a clinical dietitian with her own practice in San Diego, California. With over 15 years of experience, Tara specializes in consulting on sports nutrition, body confidence, immune system, offering courses in personal nutrition, corporate health and online courses. She received a bachelor’s degree in biology from James Madison University and spent six years working in the pharmaceutical industry as an analytical chemist before starting her own business. Tara has appeared on NBC, CBS, Fox, ESPN and Dr. Oz The Good Life as well as in Forbes, Cosmoppitan, Self and Runner’s magazines.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,496 times.
Do sweets always occupy your mind? Do you feel that you are suffering from a sugar addiction? Recent research shows that sugar often affects chemicals in the brain and creates cravings. This feeling is often expressed more strongly when influenced by attractive foods, such as high-fat foods. One of the main reasons here is that sugar stimulates the brain to release serotonin and endorphins. These two compounds provide an immediate and short-term source of energy, while helping to improve feelings of discomfort. The cause of the onset of sweet cravings is different for each person. However, most often they are related to mood and energy recovery when consuming sweets. [1] X Research Source Stice, E., Burger, KS, Yokum, S. (2013). Relative ability of fat and sugar tastes to activate reward, gustatory, and somatosensory regions.Am J Clin Nutr. 98(6): 1377-84 However, there are still some effective ways that can help curb this craving for sweets.
Steps
Find Out Your Initiating Cause
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Monitor emotional triggers. Cravings for sweets often flare up when you feel hungry. Usually, this craving is triggered by emotions. Think about the last time you started craving sweets. How did you feel then? Are you depressed, stressed, lonely, celebrating some victory, or even worried? [2] X Research Resources Things are easier when you know any triggers as this will help you plan the best way to manage your sugar addiction.
- To learn about emotional triggers, pay attention to when you want sweets. Whenever you have a craving, don’t forget to write down in your diary how you feel at that moment. Try to pinpoint exactly how you’re feeling.
- For example, you may want to eat sweets as soon as you learn that you got a bad score on an exam. Or, cravings could be the result of you feeling upset and frustrated.
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Pay attention to cravings when stressed. Cravings for sweets also often flare up when under stress. When stressed, the body often releases large amounts of the hormone cortisone. Cortisp is often associated with a long list of negative effects on the body, from weight gain to a weakened immune system. Stress is considered as part of the biological response to acute stress. And one of the ways to overcome stress is to eat sweets because this action can help calm the above reaction. [3] X Research Sources
- If you’re feeling stressed, try to avoid eating sweets. Instead, find other solutions, such as strength training or deep breathing.
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Know when your body needs energy. When you feel tired, you will find a quick and easy way to regain energy. Normally, sugar can only give you temporary energy and this energy will not last long. Part of the side effect of sugar is that the energy in the body will actually go down soon after because it’s not a sustainable source of energy. Sugar is considered one of the substances that the body can turn into fuel or energy most quickly.
- The problem, however, is that sugar is only a quick and short-term source of energy. And you will quickly feel exhausted when this energy is burned out.
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Pay attention to cravings due to hormone disturbances. For women, the addiction to sweets can be triggered by PMS, and is caused by decreased production of endorphins. Eating a lot of sugar can stimulate the brain to increase production of this healthy chemical. The positive side effect of consuming sweets is that the body will release chemicals that have a calming effect.
- Any hormone-related problem can be the cause of cravings. The reason here is that hormones are an integral part of the body’s energy supply process. If you are in a condition or think you are suffering from a hormone imbalance or deficiency, seek medical help.
Change Eating Habits
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Enjoy a quality meal. If you crave something sweet, try checking to see if it’s because you’re hungry. Enjoying a nutritious and healthy meal can help reduce cravings for sweets caused by feelings of exhaustion. [4] X Source of Research When choosing your daily meal, you should choose nutritious foods that are healthy and provide a good source of energy, such as protein, fiber, and complex carbs.
- Increase the amount of protein in your meals, such as fish, chicken, lean red meat, and nuts.
- Say no to canned foods that contain a lot of sugar and ingredients that are not good for the body, such as salt.
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Absorb lots of fiber. Fiber plays an important role in maintaining healthy sugar levels in the body, and helps reduce hypoglycemia – one of the causes of sugar addiction. Plus, fiber helps you feel fuller for longer. Therefore, you should choose foods that contain a lot of fiber because they can satisfy your hunger.
- Some good suggestions include whole grains, broccoli, artichokes, whole wheat pasta, raspberries, and countless other beans.
- Women are advised to get about 35 to 45g of fiber daily while men about 40 to 50g daily. [5] X Trusted Source Mayo Clinic Go to Source[6] X Research Source Understanding Normal and Clinical Nutrition Hardcover 2011 by Sharon Rady Rpfes , Kathryn Pinna, and Ellie Whitney[7] X Trusted Source American Heart Association Go to the source
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Divide into several small meals. When you feel exhausted is also the time when cravings for sweets arise. And a useful method to overcome this situation is to divide it into several small meals throughout the day. This will help you avoid the energy loss that often occurs when hungry.
- Several studies have shown that 5 to 6 snacks plus 3 main meals help maintain satiety throughout the day. Try to increase your intake of healthy calories each day as you add several small meals. However, 5 to 6 medium sized meals are not recommended. The reason here is that this will increase the amount of calories absorbed into the body. [8] X Research Sources
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Read the label carefully. Sugar is often hidden in most processed foods. If you can’t read the ingredients or have a lot of ingredients listed on the label, there’s a good chance the food contains a lot of sugar. Some other common names for sugars are agave syrup (agave molasses), brown sugar (brown sugar), corn sweetener, corn syrup (corn syrup), dextrose (chemical sugar), fructose (fructo sugar), glucose (simple sugar), lactose, maltose, sucrose, high-fructose corn syrup (high-fructose corn syrup), fruit juice concentrate (concentrated fruit juice), honey (honey), invert sugar (trans sugar) , malt sugar (maltose sugar), mpasses (molasses), raw sugar (raw sugar), sugar (sugar), and syrup (syrup). [9] X Trusted Source American Heart Association Go to Source
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Choose healthy sweets. Sweets don’t always have to be fancy, delicious-looking food, or giant desserts. Ideally, you should choose simple sweets that are not processed and do not include artificial sweeteners. Enjoying simple sweets also means that you should stay away from processed foods as they are often high in sugar. [10] X Research Source Try some other options, such as fruit and dark chocolate.
- Goodbye sweets, cakes, cookies, and ice cream. [11] X Trusted Source American Heart Association Go to Source
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Drink more water. One of the easiest methods to cut out sweets and reduce addiction is to drink lots of water. This habit will help you avoid drinks high in sugar, while staying hydrated and healthier. Say no to drinks that are high in sugar, such as sports drinks, fizzy drinks, and some other fruit drinks. [12] X Trusted Source American Heart Association Go to Source
- If you don’t like drinking plain water, try switching to natural mineral water that has an all-natural flavor.
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Skip the artificial sweeteners. Artificial sweeteners are not the solution to avoiding or reducing cravings for sweets. In addition, there is a research surrounding the impact of sweeteners on the body and increased risk of cancer. This usually includes saccharin, aspartame, acesulfame potassium, sucralose, cyclamate sodium, and neotame. [13] X Trusted Source National Cancer Institute Go to Source
- Look for a healthy sweetener, such as stevia extract. This sweetener is low in calories and completely natural. That is, they are extracted from pure stevia and not from other chemicals, like artificial sweeteners. Furthermore, stevia has been shown to be highly effective in treating high blood pressure and abdominal pain. However, this plant is also known to interact with certain medications, such as anti-inflammatory and antifungal medications. Consult your doctor to see if stevia is safe while you are taking any of the above medications. [14] X Research Source
Behavior Change
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Practice mindful eating. That means you should practice mindfulness while eating. Mindfulness is not simply about how to eat to be healthy, but also a way to allow yourself to fully express your experience in eating, breaking bad habits, as well as being clearly aware of other habits. around dining. Mindfulness will encourage you to know when you’re really full and focus more on your body’s signals that you’ve eaten enough. The benefits of mindful eating are reduced binge eating and dessert eating. [15] X Research Source[16] X Research Source
- To get used to mindfulness, you should try something new. Usually, we eat the same breakfast, lunch, and dinner on a regular basis. Try a new recipe or make a vegetable and meat dish that you don’t eat often.
- Pay more attention to chewing food. This includes looking at the food, focusing on how you see it, savoring the food every time you chew it, and taking some time afterward to enjoy the experience. Turn off the TV and stay away from anything distracting so you can focus on enjoying your food every time you chew. [17] X Research Source
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Take a break before having dessert. The brain needs time to register that your body is full after eating. It takes a while for the brain to pick up a signal from digestive hormones. [18] X Trusted Source Harvard Medical Schop Go to Sources Rest time varies from person to person. However, you are advised to wait about 20 to 30 minutes before serving dessert.
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Get active or do something to distract the sweet craving. If you start to crave sweets, try doing something else to reduce your emotional triggers, or to allow yourself a break between the main meal and the sweet treat. [19] X Research Source If you’re bored and want to grab a bag of candy to fill your free time, try some of these activities:
- Walk
- Practice meditation
- Write diary
- Chew sugar-free gum
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Limit access to sweets. Another great way to curb cravings is to avoid getting too close to tempting sweets. This includes removing them altogether or placing them out of sight. Research shows that getting rid of or at least making it difficult for yourself to get close to sweets helps reduce their absorption into the body. This also gives you more time to think about whether you really need or want the food. [20] X Research Resources You can try:
- Throw away all sweets and sugars in the house.
- Hide sweets on top of shelves where you can’t reach them.
- Put healthy and nutritious food in sight, such as a bowl of fruit, on the counter, instead of placing a jar of cookies on it.
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This article was co-written by Tara Cpeman. Tara Cpeman is a clinical dietitian with her own practice in San Diego, California. With over 15 years of experience, Tara specializes in consulting on sports nutrition, body confidence, immune system, offering courses in personal nutrition, corporate health and online courses. She received a bachelor’s degree in biology from James Madison University and spent six years working in the pharmaceutical industry as an analytical chemist before starting her own business. Tara has appeared on NBC, CBS, Fox, ESPN and Dr. Oz The Good Life as well as in Forbes, Cosmoppitan, Self and Runner’s magazines.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,496 times.
Do sweets always occupy your mind? Do you feel that you are suffering from a sugar addiction? Recent research shows that sugar often affects chemicals in the brain and creates cravings. This feeling is often expressed more strongly when influenced by attractive foods, such as high-fat foods. One of the main reasons here is that sugar stimulates the brain to release serotonin and endorphins. These two compounds provide an immediate and short-term source of energy, while helping to improve feelings of discomfort. The cause of the onset of sweet cravings is different for each person. However, most often they are related to mood and energy recovery when consuming sweets. [1] X Research Source Stice, E., Burger, KS, Yokum, S. (2013). Relative ability of fat and sugar tastes to activate reward, gustatory, and somatosensory regions.Am J Clin Nutr. 98(6): 1377-84 However, there are still some effective ways that can help curb this craving for sweets.
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