Sugar addiction, Stronger than tobacco…
… Or than alcohol or even cocaine, according to a large number of nutritionists, this sugar addiction leading to symptoms such as irritability or lack of concentration, when we do not provide our body with a significant amount of sugar, every day.
Consumption of sweets can be a simple way to cope with daily stress or to regain our energy, but this “addiction” is one of the causes of obesity, diabetes, cardiovascular disease, depression, migraines, osteoporosis, vision problems and so on. The recommendation of the American Heart Association is that the sugar consumed daily should not exceed 7% of the number of calories consumed daily, ie about 6 teaspoons for women and 9 for men.
Careful: this is the maximum recommended amount, which includes the sugar consumed in any form. And if we think that a glazed donut contains around 6 teaspoons, and 350ml of soft drink means 8 teaspoons… it doesn’t seem like that much. Not to mention that today most foods, from bread to yogurts, contain added sugar…
But there are some basic steps we can take to eliminate this sugar addiction or at least to reduce our daily sugar intake, also called the “white killer“.
5 steps to overcome Sugar addiction
The following measures are basic, which not only those who feel an increased need to consume sugar should apply, but anyone who wants to protect their health. Of course, if in your case it is a real addiction, it is absolutely necessary to consult a doctor, but even these small steps can help you.
Remove sugar from Coffee / Tea.
If you are used to putting a teaspoon of sugar in a cup of coffee and drinking 2 coffees a day… you are already approaching the maximum recommended dose. If you also drink a tea and a can of juice, you can consider that you have far exceeded this limit.
It is essential to try not to add sugar to your food / drink, as many of them already contain a considerable amount of sugar. Another benefit of black coffee and plain tea is that, slightly more bitter, you will perceive the food consumed as sweeter and thus the craving for sugar will be reduced.
Give up sweeteners!
If you give up coffee sugar from the first hour, this does not mean that you can turn to saccharin or other sweeteners. Why? Apart from the fact that saccharin is perhaps even more harmful than sugar (it contains aspartame, sorbitol and other harmful substances), it “tricks” the body into receiving sugar, and the need felt will soon be greater than before consuming the sweetener. , due to the indirect effect on insulin.
Give up fizzy drinks!
And no, I’m not talking about mineral water, but all juices with or without sugar (“light”). These juices are perhaps the most dangerous when it comes to excessive sugar consumption, being also one of the main causes of obesity or diabetes.
As for light drinks, they are not a less harmful alternative, affecting the kidneys and their ability to filter blood, reducing bone density by removing calcium from the body, increasing the number of calories consumed daily and affecting the nervous system, liver, stomach, teeth… the whole body.
Drink water! Add lemon juice, orange or other fruits and you will see how the sweet appetite will diminish.
Eat complex carbohydrates for Breakfast!
One of the reasons we experience an increased craving for sweets may be low blood glucose, which leads to fatigue and tiredness. What can we do? Let’s make sure we eat a hearty breakfast, rich in complex carbohydrates, which the body will digest harder and so you will benefit from energy for a longer period of time; Also, such a breakfast will help you stay away from unhealthy snacks.
Replace sugar-rich Snacks!
To remove this sugar addiction or even to prevent it, it is important to find healthy alternatives to the sweet snacks that you usually eat during the day. So, replace the yogurt donuts with cereal, nuts and nuts or fresh fruit (not canned!) And drink water every time you feel like your sweet appetite overwhelms you. You can also make a habit of consuming a teaspoon of honey every day, this being one of the simplest “secrets of longevity”.
Addiction to sugar and dangerous products
Last but not least, pay attention to the labels of commercial products! If sugar is among the top 5 ingredients, the product should be avoided…
What measures do you take to reduce sugar consumption?