It is a scientific fact that sugar is addictive. It can have as much of an effect on the brain as cocaine and heroin, and in some cases, even more. It can lead to other health problems, and some have suggested that it could even be the cause of some mental disorders such as addiction, compulsive behavior, depression, and anxiety. This blog will look at the different ways that you can give up on sugar and whether or not it’s worth it.
We understand the pros and cons of such a diet.
On the Internet, they only talk about the benefits of giving up sugar. They promise to quickly eliminate excess weight and edema, improve well-being, and almost complete healing from all diseases. Is this so? We learned from the nutritionist.
Why is it so hard to give up sweets?
Animal experiments have shown how strongly sugar activates the neural pathways of the reward system in the brain. In this, it surpasses even cocaine.
Therefore, abruptly avoiding added sugar in the diet can lead to a “withdrawal syndrome” followed by strong cravings for sweets, fatigue, and a depressed mood.
In addition, studies studying the effect of sugar on stress show a decrease in cortisol in the blood. Sweet supports the hippocampus activity, which is usually inhibited in a stressful state, often affecting memory and making rational thinking more difficult.
And it seems to be good. But in fact, the body can react to a sharp reduction in sweets in the diet with increased nervousness and irritability.
Do I need to give up sweets for good?
“There is no need to turn sweets into a taboo, but it is worth minimizing them. Too much sugar has never done anyone any good.
For optimal health, life, and functioning in general, a person does not need added sugar. Naturally, we get enough of it from fruits, vegetables, whole grains, legumes, etc.
And yet, with the abundance of sweets on the windows of cafes and store shelves, it can be difficult to even minimize it, let alone refuse. After all, cravings for sweets are an evolutionary mechanism aimed at obtaining the main energy source – glucose – and, as a result, survival. I still advise you to reduce added sugar consumption to 5% of the total calorie intake.
Why cut down on sweets
Gradual sugar reduction in the diet is a good practice for the body. Here’s what the research shows.
Healthy heart
Cutting back on sweets in your diet can help prevent metabolic syndrome. This contributes to normalizing blood pressure and cholesterol levels in the blood.
Prevention of diabetes
The abuse of desserts and sugary drinks leads to fat deposition around the internal organs, including the liver. This favors the development of metabolic syndrome and, consequently, insulin resistance. Therefore, reducing sugar in the diet minimizes the risk of insulin resistance and type 2 diabetes.
Strong nerves
The abuse of sweets can lead to the development of diabetes. Neurosis-like disorders may occur with sleep problems, irritability, and forgetfulness if you ignore this disease for a long time and do not adhere to proper nutrition.
Ease of movement
Improper nutrition can lead to obesity and, as a result, metabolic syndrome. All this increases the risk of developing gout or arthritis.
Healthy liver
Too much sugar causes the liver to produce more fat, leading to hepatosis or even cirrhosis.
How to cut sugar without harming your health
Step 1. Start the day right
In the morning, there is little time, but this is not a reason to eat a chocolate bar or a donut on the run. According to nutritionists, breakfast should include fats, proteins, complex carbohydrates, and fiber so that the feeling of hunger does not appear until lunch.
Step 2. See a doctor and get tested
If a strong craving for sweets does not leave you alone, seek the advice of a specialist. A constant desire to eat some kind of dessert may indicate a deficiency of important trace elements.
Step 3: Don’t Stress Eat
We were taught from childhood that food could and should be equated with some kind of joyful event. Cakes, pastries, and ice cream top the list of gastronomy “rewards.” After another A at school or a promotion at work, we reward ourselves with something sweet.
See if you want something sweet when you reach for a candy bar. Perhaps you just want to please yourself. Noticing this connection is half the battle. Start looking for other sources of positivity. Food should not equate to a reward. Treat yourself to a trip to the lake, a walk in the park, or the theater. Pleasures in life are so diverse that you should not limit yourself to sweets.
Step 4: Try Alternatives
It is not easy to give up sweets all of a sudden. To make the process easier, replace the usual desserts with low-calorie ones.
What is the result
Reducing the number of sweets in your diet is a good idea. This will reduce the risk of serious diseases and make you more alert and active.
Are you monitoring your sugar intake? Do you notice when you crave sweets? Tell me in the comments.
