Not just diabetes, sugar intake increases the risks of obesity, fatty liver, lipid abnormalities (especially triglycerides), insulin resistance, hypertension and heart disease among others. It is thought that cane sugar was first used in Polynesia, but the actual process of using crystalline cane sugar was developed in India. Is that why we crave sugar so much?
WHAT CAUSES SUGAR CRAVINGS?
Multiple factors could be playing a role in building up our desire for sugar. Consuming sugar leads to the release of neurotransmitters like dopamine and serotonin, creating a pleasurable sensation, followed by the desire to consume more sweets. Conditions associated with low serotonin levels, like depression, mood disorders, menopausal or premenstrual syndrome and chronic alcohol use, can lead to sugar cravings. Stress, depression, anxiety or even simple boredom — as well as the medications used for their treatment — can lead to an intense desire for a sugar-rich meal. Sugar in such situations becomes a psychological crutch that provides immediate, although transient, succour.
Even lack of adequate sleep has been associated with increased sugar craving, by its impact on appetite and satiety via hormones like ghrelin and leptin.
Craving sugar might just be a conditioned response or habit. Sweets are associated with everything good since childhood and are often used as a form of reward, and invariably a part of celebrations. This association can lead to a habit of consuming sugar, with its absence leading to an empty, void like feeling. In addition, advertisements tempt our taste buds into submission.
HOW CRAVINGS AFFECT PEOPLE WITH DIABETES?
In people who have marked fluctuations in sugar levels like those with diabetes, sugar cravings can be aggravated. Sharp drops in blood sugar can lead to intense craving for sugary foods, which will then lead to a rapid rise in sugar, release of insulin, and a drop again. Perpetuation of such a cycle can lead to weight gain and worsening of blood sugar control. Eating sugary foods, therefore, will increase your cravings, and you can get trapped in a vicious cycle.
HOW CAN WE CONTROL CRAVINGS?
Sugar intake should be kept to a minimum but certainly should not exceed five to six teaspoons (25-30 g) a day. Controlling sugar cravings is easier said than done, but it’s never too late to start!
1. Adequate Hydration: Poor water intake can be confused with sugar cravings. Have a glass of water when you feel the sweet urge coming on.
2. Eat on time and have a balanced diet: A healthy fibre-rich diet, with adequate protein content, eaten at the right time, helps keep you full for a longer time. Replace refined carbs with complex carbs like millets, whole grains, vegetables and fruits that slow down sugar spikes. Eating at the right time and avoiding long gaps help.
3. Mindful eating: Eat slowly without distractions like watching the television or playing with the phone.
4. Adequate sleep and stress reduction strategies help: Avoid getting into the habit of comfort eating.
6. Don’t bring sugary foods home. You can start by giving up dessert. Replace it with fruit if you feel the urge. Artificial sweeteners don’t reduce sugar cravings.
7. Change your drink choices. Drop sugar-rich colas and fruit juices, choose fresh lime, coconut water or just plain water.
8. Start by setting a limit of 150 calories for a sugary snack, or combining it with a healthy food item, one that will make you feel full longer.
9. Simply diverting your mind at a time you feel the urge, like making a phone call or going for a walk, will divert your mind.
10. Some people find chewing gum a good way to get over that craving
These changes won’t happen overnight. Some are able to go cold turkey but it’s hard to sustain. Small, incremental steps are the way to go.
© The Indian Express Pvt Ltd
First uploaded on: 27-12-2023 at 10:47 IST
