Sweet tooth: a balance between pleasure and health. What does a nutritionist think about this?

Many people have a craving for sweets. You’ve probably also noticed that it’s sometimes very difficult to give up a piece of cake, a cup of coffee with sugar, or other treats. And although we know that excessive sugar consumption can affect our health, the urge is often stronger than the understanding of all the negative consequences of sugar consumption. In this article, nutritionist Olga Stepanova talks about the causes of dangerous cravings and effective methods of counteracting them.

You want sweets even when you’re not hungry: is this normal?

Indeed, this craving can occur without reference to hunger. Sugar contains glucose, which is a source of energy for the body, so our brain can perceive sweets as a way to get what we want. But this is the case when it’s better to ignore the brain’s desires and look for the real reasons for the lack of energy.

“As a nutritionist, I will say that consuming excessive amounts of sweets can have a harmful effect on health. Sugar contains empty calories, i.e. energy without useful nutrients. At the same time, excessive sugar consumption can lead to problems such as overweight or obesity, diabetes, and tooth decay,” comments Olga Stepanova, nutritionist and nutritionist.

However, small amounts of sweets are necessary to maintain normal body functioning. In particular, glucose is the main source of energy for the brain and muscles. Therefore, it is important to balance your diet to ensure that you have enough sugar for your body, but not to consume it in excess.

In addition, we should pay attention to the quality of the sugar we consume. For example, honey, which contains many nutrients, can be a useful source of glucose for the body. Fruits and berries contain natural sugar, which is accompanied by useful vitamins and minerals. This is not the case with cakes or sweets.

Why do you crave sweets so much: reasons

Sweet cravings can arise for a variety of reasons:

• stress;
• hypoglycemia (low blood sugar);
• irregular nutrition;
• certain eating habits;
• certain medical conditions (diabetes, premenstrual syndrome, etc.).

Normally, our body produces insulin, which regulates blood sugar levels. But excessive sugar consumption can disrupt this process. As a result, our internal organs can react to this by creating an artificial feeling of hunger.

“In addition, sugar cravings can be related to psychological factors such as stress and anxiety. In such cases, our body produces hormones that can increase the need for glucose,” the expert notes.

How to find a balance: tips from a nutritionist nutritionist

While it may be natural to crave sweets, excessive sugar consumption has a negative impact on our health. The easiest thing to say is, “Give up what’s bad for you.” But we are all human, and temptation is often stronger than common sense. Therefore, a nutritionist has developed several practical recommendations to help balance this process.

Consume sugar in moderation

It can be a healthy part of a healthy diet, but it is important to consume no more than the recommended amount. The World Health Organization emphasizes that sugar should be a source of no more than 10% of daily calories. This means that for a normal-weight adult who consumes 2000 calories a day, the maximum daily amount of sugar should be no more than 50 grams. But even this is too much: it’s better to reduce the amount.

And mind you, it’s not just about the spoonfuls of sugar we add to our tea. It’s not even about candy. In fact, sugar is found in many everyday foods. These are:

• bread and bakery products;
• most yogurts;
• dry breakfasts;
• almost all types of ready-made sauces;
• most beverages.

Did you have a ready-made breakfast? Did you drink tea with sugar? Had lunch with pasta and ketchup? Did you drink sweet coffee? Had a “healthy” yogurt for dinner? That’s how you end up with a double or even triple daily dose of sugar.

Choose healthy alternatives

If you have a sweet tooth, try alternative foods. For example, fruits contain natural sugar as well as vitamins and minerals. You can also consume honey, agave or maple syrups, and stevia in moderation.

Be careful with sugary drinks

Carbonated drinks and “store-bought” fruit juices contain a lot of sugar. Try to limit your consumption of these beverages, and replace them with water or herbal teas.

Find out the composition of the food you eat

As we’ve already mentioned, many foods contain added sugar: including those that don’t taste sweet. Even ready-made salad dressings contain sugar! So before buying each product, read the information on the package carefully and compare it to your daily sugar intake.

Master your emotions

Given the war in Ukraine, sweet cravings may be associated with a “loose” emotional state. Be aware of your emotions and reactions to stress. Try to find alternative ways of stress relief, such as meditation, yoga, or exercise. You need to “turn off” the state of anxiety, because it is very harmful. And excessive sugar consumption caused by it is not even the main danger.

“If you have a problem with addiction to sweets, don’t hesitate to seek help from a specialist: for example, a nutritionist. A specialist will provide you with the necessary support and advice on how to better control your sugar intake and stay healthy,” the expert emphasizes.

Finding a balance between your sweet tooth and your health is difficult, but not impossible. Consuming sugar in moderation and choosing healthy alternatives can help maintain normalcy and enjoyment of food.