FoodWhy do we love sweets and should we fight it?

Insulin resistance

Insulin, produced by the pancreas, controls blood sugar levels and helps transport glucose into cells for further energy production. With insulin resistance, cells lose sensitivity to the action of insulin, which is why glucose is not supplied in the required amount, and the cells experience energy starvation. This results in weakness, dizziness and cravings for fast carbohydrates - that is, for sweets. Therefore, if you notice these symptoms, we recommend checking your glucose levels

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insulin in the blood
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Insulin resistance is a serious problem that leads to type 2 diabetes and cardiovascular disease.

What could be the reason for the constant desire to eat sweets?

If you constantly want sweets, you should consult an endocrinologist. Often the cause is hormonal imbalance.

You can also visit a nutritionist. If the diet is not balanced, a person constantly goes on starvation diets, and the body lacks energy. Glucose is a quick source of energy and helps to temporarily feel a surge of energy.

Another option why you constantly want sweets is a depressive state. Often people’s appetite decreases and the desire to eat disappears, but situations are also possible when a craving for desserts appears. This occurs due to an increase in serotonin levels after eating dessert, which temporarily alleviates the patient's condition.

I also want sugar when I have helminthic infestations. Parasites cause a lack of nutrients, leading to a lack of calories and energy.

There may also be psychological reasons that may cause you to crave sweets. These include boredom, bad mood, lack of communication and love, lack of fulfillment in society, and recognition.

What to do if you have a sweet tooth (9 effective tips)

If we want to get rid of sugar cravings, our first priority will be to normalize the regulation of blood sugar levels.

To put it simply, you and I will maintain a healthy balance of sugar in the body and avoid sudden spikes in blood sugar. To do this, I suggest you follow all (!) 9 tips as closely as possible, do not blame yourself for mistakes and reward yourself even for the smallest victories. (But not with the help of sweets!).

Again, you need to take into account every recommendation in this article. To overcome cravings for sweets, you need to take an integrated approach; here I share the main effective methods. And remember, there is no one magic supplement or product that will cure your sugar cravings. A number of factors lead us to craving sugar. This means that we need to take into account everything as much as possible.

Eat more sources of fiber every day

According to the latest data, we eat about 13g of fiber per day, which is about 2 times less than we need. Fiber deficiency can lead to excess weight, irregular bowel movements, constipation, and high cholesterol.

But eating fiber-rich foods helps us feel full for a long time. In addition, fiber (dietary fiber) helps maintain stable blood sugar levels, which reduces cravings for unhealthy sweets.

According to the recommendations of the Institute of Medicine (USA), women under 50 years old should consume 25g of fiber per day, and women over 50 years old should consume 21g per day. At the same time, we should try to eat more fruits and vegetables (rather than bread and grain products).

It is worth remembering that there is no such amount of fiber that could be toxic to the body. Therefore, the more we eat foods containing fiber, the better!

The main thing is to increase the amount of fiber you consume gradually and drink enough drinking water. This will help you prevent possible constipation and bloating.

Best sources of fiber:

• Starchy and non-starchy vegetables, greens (for example, pumpkin, carrots, potatoes, beets, Brussels sprouts, broccoli, turnips, eggplant, zucchini, fennel, celery and others);
• Fresh fruits and berries (avocado, pears, raspberries, blackberries, persimmons, pomegranates and others);
• Nuts and seeds (almonds, hazelnuts, pistachios, flax and chia seeds, urbech from nuts);
• Cereals (quinoa, buckwheat, brown rice, oatmeal).

Legumes (green peas, beans, chickpeas, lentils, peas, black beans) are also an excellent source of fiber. But many people experience severe bloating from these foods, so their quantity should be very gently and gradually increased in the diet. Better absorption of legumes is facilitated by thoroughly chewing food and drinking enough water throughout the day.

So: Eat a variety of sources of fiber and try to eat 3-5 servings of berries and fruits per day. Fresh fruits and berries are natural sweets; you can eat them after your main meal, when you have a craving for something sweet! Be sure to include plenty of vegetables and crunchy greens in every meal. Add nuts and seeds to salads, main dishes, porridge and green smoothies.

Add protein sources to every meal daily

This is important because protein normalizes blood sugar levels and reduces levels of ghrelin, the hunger hormone. (,,)

If you want to cope with cravings for sweets, then protein should be in every meal (breakfast, lunch, snacks, dinner). A particularly strong emphasis on protein should be placed in the first half of the day: eat a large portion of protein for breakfast. For example, you can eat baked fish with a side dish and vegetables. (This may be unusual at first, but it is very effective in overcoming sweet cravings).

Best sources of protein:

• Meat from animals and birds (preferably free-range, grass-fed rather than grain-fed);
• Fish (ideally wild: trout, salmon, pollock, chum salmon, pike perch, mackerel) and seafood (shells, mussels, shrimp, squid, crabs, scallops, octopus);
• Pea/hemp protein without additives or 100% natural collagen;
• Village eggs;
• Legumes (green beans, lentils, red beans, black and white beans, chickpeas).

Eat enough healthy fats every day

Fats allow us to maintain a feeling of fullness for a long time, and in combination with carbohydrates they slow down the absorption of sugar. This, in turn, prevents sudden spikes in blood sugar levels and protects us from strong desires to eat something sweet.

Choose healthy fats and don't confuse them with the trans fats found in burgers and fries.

Best sources of healthy fats:

• Avocado;
• Nuts (almonds, hazelnuts, walnuts and others);
• Flax and chia seeds;
• Oils: coconut oil, clarified butter (ghee), extra virgin olive oil;
• Meat from free-range animals and poultry (preferably);
• Whole-fat country milk (cheeses, yoghurts, milk, if you can tolerate it);
• Village eggs;
• Fish and seafood (eg salmon, tuna, mackerel, sardines). Ideally, avoid farmed fish.

Eat more therapeutic foods that reduce sugar cravings

There are a number of healthy foods rich in special nutrients that help naturally normalize blood sugar levels and, as a result, reduce cravings for sweets.

The following nutrients and foods containing them should be included in your diet as often as possible to prevent you from craving sweets.

Vitamin A (retinol and carotenoids)

Vitamin A plays a key role in the production and action of adrenal hormones. Please note that there are two main forms of vitamin A. They are retinol (found in animal foods) and carotenoids (found in plant foods).

Sources of vitamin A of animal origin (retinol): butter, cod liver oil, eggs, whole fat dairy products, chicken or beef liver, salmon.

Plant sources of vitamin A (carotenoid precursors): apricots, asparagus, broccoli, Brussels sprouts, pumpkin, carrots, chili peppers, dandelion root, kale, pecans, parsley, seaweed, spinach, sweet potatoes, tomatoes.

APDS

Reduces blood sugar levels, thereby reducing cravings for sweets.

Sources of APDS: garlic and onions.

Arginine

Arginine promotes insulin secretion.

Sources of arginine: almonds, legumes, whole fat dairy products, poultry, pumpkin seeds.

B vitamins (namely B1, B2, B3, B5, B7)

The B vitamins listed are important for adrenal hormones and normalizing blood sugar levels. As we remember, when sugar is normal, our inner voice says “I want sweets” much less often.

Sources of B vitamins: almonds, asparagus, avocado, bananas, legumes, beef, broccoli, Brussels sprouts, pumpkin, carrots, cauliflower, chili peppers, dandelion root, eggs, flax seeds, whole fat dairy products, garlic, hazelnuts, kale , lamb, lentils, liver, macadamia nuts, mushrooms, onions, peas, pecans, pistachios, potatoes, poultry, pumpkin seeds, salmon, seaweed, sesame seeds, spinach, sunflower seeds, sweet potatoes, tomatoes.

Chromium

Our body uses chromium to produce glucose tolerance factor (GTF), which increases insulin activity.

Sources of chromium: onions, broccoli, beets, champignons, potatoes, radishes, beans, pearl barley, tuna, pink salmon, flounder, chum salmon, sprat, salmon, perch, carp, mackerel, shrimp.

Manganese

Manganese functions in enzymes that regulate blood sugar levels.

Sources of manganese: almonds, asparagus, bananas, legumes, broccoli, Brussels sprouts, buckwheat, pumpkin, carrots, cauliflower, cinnamon, flax seeds, garlic, hazelnuts, kale, lentils, macadamia, pecans, pistachios, potatoes, seaweed, sesame, spinach, sunflower seeds, sweet potatoes, tomatoes.

MHCP (Methylhydroxychalcone polymer)

A water-soluble compound found in cinnamon that improves insulin sensitivity. Like insulin, MCHP helps cells take up glucose and stimulates glycogenesis.

Potassium

Potassium is important for converting blood sugar into glycogen.

Sources of potassium: asparagus, bananas, legumes, brewer's yeast, broccoli, Brussels sprouts, pumpkin, kale, pecans, potatoes, pumpkin seeds, spinach, sweet potatoes, tomatoes.

Vanadium

Vanadium deficiency may increase the risk of developing blood sugar imbalances, hypoglycemia, or diabetes.

Sources of vanadium: fatty meat, sea fish, shellfish, liver, buckwheat, brown rice, olive oil, parsley, dill, lettuce, beans, peas, beets, carrots, radishes.

Foods or Supplements: What's the Best Way to Get All These Nutrients?

Many people may think that these nutrients are easier (and perhaps even more effective) to take in supplement form than to get from food. But no!

In almost every supplement post I say, we should always strive to get our nutrients from food.

Supplements cannot replace whole foods. In addition, they have only been used by humans for very short periods of time, and their long-term effects have not been well studied. Dietary supplements have a lot of contraindications. They should be taken under the supervision of a specialist, only after consultation and tests. Otherwise, instead of recovery, you may end up with a number of problems.

A simple example. On the Internet you can find a lot of advice that chromium picolinate helps eliminate cravings for sweets and can be taken by anyone. However, few people know that chromium is often contraindicated in liver and kidney diseases, the presence of which you may not know. Moreover, chromium should only be taken in chelated form if you really need to take it. But chromium picolinate should be avoided, as in high dosages it can even damage DNA.

Summarize . Try to eat as varied as possible and choose foods with high nutrient density. And to reduce cravings for sweets, you should focus on the above-mentioned foods, rich in special nutrients that normalize blood sugar levels. Then the craving for sweets will decrease and gradually pass!

Eat regularly to maintain normal blood sugar levels

Remember, frequent skipping meals, poor nutrition and eating on the run can lead to imbalance in blood sugar. This, in turn, can increase your cravings for sweets.

Try not to skip meals! Below I have prepared some tips on eating according to your blood sugar levels.

If you have elevated blood sugar levels or a tendency towards them, it is better for you to eat 2-3 times a day and strictly (!) exclude snacks during the day. You can also skip breakfast a couple of times a week. This way you will create the conditions for 16/8 intermittent fasting. (Fasting should not be done during pregnancy or breastfeeding. Often this should not be done by people with diabetes, as well as many ordinary women who do not have high blood sugar levels. Their fasting can lead to hormonal imbalance).

If your blood sugar levels are normal, you can eat 3-4 times a day. Try to make sure that every meal is complete. Be sure to include sources of protein at every meal. Also, avoid snacking during the day; even a piece of banana is considered a meal.

If you have low blood sugar, you should eat 5-6 times a day. The last meal can be right before bed. (At night you can eat cucumber with hummus or guacamole with egg).

If you don't know your sugar level, contact your doctor and get tested. Perhaps he will refer you to an endocrinologist and ask you to undergo a series of tests. (This is absolutely normal and even very good!).

Most likely you will need to check: fasting glucose level, fructosamine, hemoglobin A1C test. You may also be asked to take a lipid profile and, in some cases, measure your blood sugar levels yourself using a glucose meter 1-2 hours after meals. It is always recommended to take several tests at once, rather than rely on one value. This way you will get the most complete picture.

Don't try to replace sugar with artificial sweeteners

Aspartame, neotame, sucralose, acesulfame potassium, and saccharin are often added to “healthy sweets.” However, there is nothing useful about them.

Artificial sweeteners can have a negative impact on your gut flora and reduce the growth of good bacteria. ()

They can also negatively affect blood sugar levels and increase the risk of developing type 2 diabetes and metabolic syndrome. ()

A small week-long study with healthy volunteers taking the maximum daily dose of saccharin revealed several arguments against their use. Over a short 7-day period, four out of seven people experienced significantly weaker glycemic responses and significant changes in microbiota composition. ()

The results of such studies show that it is better to be careful with artificial sweeteners. For example, I don’t use them at all.

After all, this is a new product and there are currently no long-term studies to prove their safety. Pregnant and lactating women, people with diabetes, insulin resistance and headaches should be especially careful with saxams.

Learn to cheer yourself up without food

Try to create a new healthy habit every day. If you are sad, bored or anxious, and your hand naturally reaches for candy or a cookie, try stopping and taking a few deep and slow breaths.

Now think about what else could give you pleasure right now:

• A conversation with a friend or a half-hour walk in the fresh air.
• A bath with candles and aroma oils or a cup of herbal tea with chamomile, lemon balm or mint.
• A glass of cool water or relaxing music.
• Breathing practice or yoga.
• A fiery dance or swim in the pool.
• Appointment with a chiropractor or self-massage.

It is critically important for you and me to learn how to develop new habits and change old ones. I used to treat myself to dessert too and eat sweets when I was nervous. But over time, I changed my mind and was able to “reprogram” my brain. Now my favorite ways to lift my spirits and relieve stress are massage, stretching, yoga, time with loved ones, sleep (yes!) and fun music.

Relax, get enough sleep and move more

Chronic stress, lack of sleep and a sedentary lifestyle can greatly increase our cravings for sweets.

To reduce it to nothing, try to create maximum comfort and tranquility in every day. Below are some simple tips:

• Try to spend less time on social networks and watch the news less often. Believe me, this increases internal tension and makes you more irritable.
• Try to stay naturally active every day. Walk more, get up from your desk more often, take the stairs rather than the elevator. Also, find a type of physical activity that you actually enjoy.
• Go to bed early and sleep 8-9 hours. If this is unrealistic (for example, you are a young mother), find an opportunity to sleep during the day with your baby or during a work break. During the day, sleep for 20-30 minutes or a full 90 minutes.
• 2-3 hours before bedtime, put away your phone and tablet, turn off your laptop and TV. Artificial screen light disrupts circadian rhythms and can have a negative impact on sleep quality and stress levels. And we don’t want that at all. Again, if you feel that this is unrealistic for now, then put your devices away at least 1 hour before bedtime.
• It is better to stop eating and drinking drinks and foods with caffeine (coffee, tea, chocolate) 6 hours before bedtime.

How to overcome sugar withdrawal and the growing desire for “I want sweets”

When we begin to give up refined sugar, excitement and motivation can be replaced by a number of unpleasant feelings. Not always and not for everyone, but it’s better to be prepared for them and know what to do with them!

They usually don't last long - about 5-7 days - and often manifest as weakness, lethargy, headaches and irritability.

Once you overcome them, the craving for sugar will decrease, and the internal cry of “I want sweets” will become much quieter. As a result, you will begin to feel much better.

In addition to the 8 basic recommendations, there are several tips that will help you get through these difficult days:

• Drink plenty of clean water (about 8-10 glasses a day). This is a good way to reduce headaches and weakness.

• Eat enough fresh fruits and berries (3-5 servings per day). Don't try to remove all sources of natural sweets. Fruits are healthy because they contain a ton of vitamins, minerals and fiber. But if you tend to have high blood sugar, then stick to 1-2 unsweetened fruits per day (in combination with fats or protein). And if you have diabetes, then check with a qualified nutritionist or nutritionist about what fruits and in what combinations you can eat. Sometimes even with diabetes you can eat some fruits and berries. The main thing is to skillfully combine them with proteins and fats, use a glucometer and carefully monitor your condition.

• Take a hot shower or bath, go to the sauna, hammam or bathhouse.

• Get rid of all unhealthy sweets in advance and prepare yourself a supply of fresh fruit and healthy snacks. Don’t go hungry and don’t test your willpower, be gentle with yourself.

One of the cool ways to cope with an attack of sweet cravings is to cut up fruits or add berries to a bowl, sprinkle them with a handful of nuts, and add a pinch of ground cinnamon. (Cinnamon, as we remember, contains a water-soluble compound that improves insulin sensitivity). You can also add a teaspoon of natural cocoa without sugar!

How to manage sweet cravings: 5 tips

Sugar cravings in and of themselves aren't necessarily bad for your health, but how you react to them can be problematic. Here are some options for managing your desire to eat sweets:

Give up!

Eating the occasional extra piece of chocolate or piece of cake probably won't harm your health. Plus, being able to savor something delicious every now and then can be good for your mental health.

According to the US National Institute of Diabetes and Digestive and Kidney Diseases, occasionally indulging in a tasty craving is fine, just don't do it every day.

Look at the label

If you're craving something that has a packaging label on it, take a close look at the nutritional and calorie content to make an informed choice.

Take a short walk

A 2015 study found that a short 15-minute walk can reduce sugar cravings. As a bonus, it can perk you up more than a cookie or cake.

• Fitness 7 unexpectedly cool effects from a simple walk (for those who don’t like sports)

Take a nap

If you're one of the millions of people who are chronically sleep-deprived, a short nap (less than an hour) during the day can boost your energy levels more effectively than something sweet.

Find a replacement

If you want a hint of sweetness without the glycemic overload, you can opt for healthier alternatives to candy and donuts, such as:

• fresh fruits and berries;
• mixture of dried fruits and nuts;
• dark chocolate.

Being a woman is not easy

Girls are often drawn to sweets due to hormonal changes. Women's hormonal levels change more often than men's, which is why desire may appear more often.

Pregnancy and lactation

Pregnant and breastfeeding women require more calories, since a lot of energy is spent first on the formation of the fetus, then on the production of mother's milk. An unbalanced diet may lead to cravings for sweet foods. Based on what desserts you want, you can often find out which vitamins are not enough in your diet; Deficiency of any nutrients during gestation and lactation is often observed.

PMS, onset of the menstrual cycle, menopause

If you crave sweets at night before your period begins, the reason is a decrease in progesterone levels. Because of this, a woman becomes more susceptible to depression, which the body requires serotonin to prevent. You also have to fight depression during menopause, when the level of female sex hormones becomes excessively low.

What Causes Sugar Cravings: 4 Main Reasons

People crave sweets for many reasons—some are physiological, others are psychological. So, here's why you might be bothered by this desire.

Formed habit

What you eat, and when, why, and how much you eat, can develop into behavioral patterns. In a 2021 research review, scientists concluded that what you crave is the result of classical conditioning: behaviors that people adopt over time as a means of reward.

In short, you may crave sweets because your mind and body have been conditioned to crave them.

• Food The harm of sugar to the body: 9 main negative effects And is there any benefit from it?

In a 2021 review of research, scientists found that processed foods, especially those containing added sugar, can cause habit formation in humans as well as in laboratory rats and mice.

Does this mean that sugary foods are habit forming in the same way that drugs are? The answer is not yet clear.

However, sugary processed foods can trigger the release of the neurochemical dopamine, the “feel-good” hormone in the reward center of the brain. The more dopamine there is, the stronger the craving to get an additional portion.

Artificial sweeteners

It's possible that artificial sweeteners, which taste much sweeter than sugar, could change people's taste preferences over time. Some researchers believe that as people become accustomed to the taste of artificial sweeteners, their desire for sweet foods may become stronger.

In one small 2015 study, researchers tracked sugar cravings in a group of 20 people who gave up all sweeteners, both nutritious and non-caloric.

After two weeks, 86.6% of participants reported that they no longer had sugar cravings. This led the researchers to suggest that doctors should recommend that their patients try eliminating sweeteners from their diet for two weeks.

• FAQ What will happen if you give up sweets for 3 months (if you are capable of it, of course)

Stress

In a 2021 study, the stress hormone cortisol was linked to cravings for sweet foods. An earlier review of research from 2016 found that when people experience stress, the hormone ghrelin, which controls appetite, is released.

Finally, a 2015 study found that if you're stressed over a long period of time, you'll be vulnerable to increased cravings for tasty foods containing added sugars and fats.

Lack of sleep

The connection between what you eat and how you sleep is very complex. A 2013 study found that people who don't get enough sleep tend to crave foods that are sweet, salty, or starchy the next day.

This may be due to the body trying to increase its energy levels. A 2021 study also found that sugary foods can negatively impact the quality of your sleep.

Harm from sweets

Most desserts are harmful to the body. Cakes and pastries contain a lot of fat and sugar, contribute to weight gain, increase cholesterol levels, and negatively affect the condition of internal organs.

Excess sugar contributes to increased body fat. Receiving a large dosage at one meal has a particularly negative effect on the body: the level of glucose in the blood rises sharply, the body cannot process everything, and some of the simple carbohydrates pass into adipose tissue. The risk of developing diabetes mellitus also increases.

Sweets negatively affect the female reproductive system. Their regular use makes the environment in the vagina more acidic, which is why candidiasis often develops and difficulties may arise when trying to get pregnant.

Often, industrial desserts contain too many artificial additives. Such substances are often toxic to the human body, slow down metabolism, and negatively affect internal organs, disrupting their functioning.

After sweets, the feeling of fullness does not last long: simple carbohydrates are quickly broken down. The person wants to eat again. Moreover, such food is high in calories.