Our taste for sugar begins at birth. As newborn babies our hunger is satisfied with the sweet taste of breast milk.
As children, we are often rewarded with candy and sweet milk chocolate. We quickly associate sweets with rewards, and so our addiction becomes well established.
Many processed food products are loaded with added sugar, making it difficult to avoid unwanted sugar unless you avoid processed foods entirely, which is recommended anyway if you’re trying to lose weight.
Negative Effects of Sugar on the Body
The thing about sugar is its fast path into the blood. No other natural substance takes just minutes after consumption to enter into the bloodstream. Once sugar enters into the blood, blood sugar levels rise rapidly.
When the blood sugar level is high, the body releases insulin in an attempt to control the sugar spike. Insulin is a hormone that is produced in the pancreas. Glucose, a simple sugar, provides energy for cell functions
But when too much sugar is ingested, an excess of sugar enters the bloodstream. In response, the pancreas secretes insulin, which causes the muscle and fat cells to take in the excess glucose. Cells use the glucose to produce energy, but excess glucose is converted into fat and stored in the fat cells for long term storage.
For this reason, dieters must work very hard to severely limit their sugar consumption.
What Happens if You Consume Too Little Sugar?
People with diabetes quickly notice that when they have ingested too little sugar your blood sugar levels are low, because for example, you’ve not eaten for a long period of time or just on a diet, the first signs of too little sugar in the blood are: jittery attacks, cravings, or breaking out in a cold sweat.
This low blood sugar condition is called hypoglycemia. To counteract hypoglycemia, you should consume natural and healthy sugary drinks as soon as possible. Avoid colas and unnatural “fruit drinks” with added sugar. Fruit is a good option too. This will restore your blood sugar level again.
What Effect Does Too Much Sugar Have On the Body?
A long-term, sugary diet can cause many problems over the years. Obesity, damage to the teeth, and even diabetes are just a few of the many problems associated with a lifelong sweet tooth.
If weight loss is a concern, you should know that you cannot lose weight as long as you are giving in to your sweet cravings. Sugar causes a spike in insulin levels, and insulin instructs the body to convert excess sugar into fat and store it in your fat cells.
But in addition to these known effects, there is mounting evidence that suggests that the hyperactivity in ADHD -Leiden children, or too much sugar is enhanced. Additional studies also claim that a high-sugar diet will lead to sugar addiction that can trigger painful withdrawals.
Sugar addiction can be harder to beat than cocaine — seriously.
Identifying Sugar in Food Labels
If you’re looking for sugar on food labels, you’ll need to know what to look for. They seldom list sugar as “sugar,” but by one of its many other forms. You’ll find more than 61 different names for sugar listed on food labels. Among these include, high-fructose corn syrup, sucrose and barley malt, rice syrup, dextrose, maltose, and many others.
How to Eliminate Sugar Cravings
The reason for such cravings is often slight hypoglycemia of the body, which results in cravings. But there are strategies against it for prevention and acute attacks.
Many Causes of Sugar Cravings
There are many causes behind your sugar cravings. They are physical as well as emotional. It may be a life-long habit you need to break. No matter what the cause, breaking a sugar habit is not easy.
Cravings may indicate hypoglycemia in the body. This occurs when, for example, you consume a lot of products with sugar and sweeteners. When sugar is added, insulin production is stimulated. Insulin is immediately released. When the blood sugar level drops, cravings are triggered to “restore” your abnormally high blood sugar levels. For this reason, you need to avoid those foods that will spike your blood sugar, but instead, eat those foods that keep your blood sugar steady, and avoid the highs and lows.
That’s why processed, unnatural food products should be absolutely avoided at all cost. These starchy products cause sugar cravings because these simple white carbs are immediately converted into sugars which are stored as fat.
If you eat too little or irregularly during the day and therefore eat too few calories, it is not surprising that you feel hungry. This often happens at inappropriate times, so you should consider keeping healthy foods with you when these cravings arise.
If you’ve had too little to drink, it can also occur. Flavor enhancers in finished products temporarily create a feeling of fullness. But that feeling disappears after a while. Women who are in the second phase of their cycle very often suffer from binge eating. Many are very irritable during this time and usually have a craving for something sweet.
The empty feeling in the stomach and the desire for something sweet can also be caused by a lack of nutrients. The craving for chocolate, for example, can partly be explained by a lack of zinc. Therefore, you should pay attention to your zinc balance. If this is balanced, your hunger for chocolate is reduced. By the way: oysters contain a lot of zinc. With just one oyster, you can get your zinc balance back in order.
If you’re on diet, or in any way limit Your food choices for a. Of time, you’re going to begin feeling cravings for the foods that you normally eat. This is natural but you would crave the foods you are denied, but there are solutions that will minimize those natural cravings.
Often, people eat out of frustration. Once this becomes ingrained, turning to sweets for comfort becomes our second nature, and this works against our health and fitness goals.
How to Eliminate Sugar Cravings
The easiest way to avoid these cravings is to eat a balanced diet. you know these Cravings will come, so being prepared will go a long way to not only minimize food cravings, but to eliminate them.
Currently I have Incorporated intermittent fasting as my daily routine for nearly a year now, and my first meal is put off until 12 for 1 p.m., But if breakfast is your habit, make sure it is a nutrient-dense and a healthy breakfast. When I lost 60 lb in just 60 days, my breakfast was always a bowl of healthy oatmeal with blueberries, walnuts, and banana. My other breakfast choice was a blueberry smoothie with a scoop of protein powder. Either of these breakfasts left me feeling full and satisfied until lunch. And, I was never hungry.
Your diet should always be nutrient-dense and healthy natural foods. These food choices satisfy and will minimize or eliminate cravings. Avoid all high carb processed white Foods. please high starch foods are immediately converted into sugar which has been converted into fat and stored in your fat cells.
Make sure your diet is high fiber with plenty of fruits and vegetables. Not only are these foods low in calories, they also provide fullness and satisfaction for hours.
Drink plenty of water. Water is preferable, but for variety you may drink green tea, or even something such as Mio. Try to get at least 2 quarts or liters of water a day.
Instead of sugary sweets, you should always plan ahead and carry fruits and nuts any time you think you might not have healthy food choices available. I personally carry a jar of sunflower seeds and they are very satisfying. Low-carb fruits like strawberries or blueberries satisfy your sweet tooth while remaining low in sugar.
make sure you get plenty of protein in your diet. protein will leave you satisfied for long periods of time. protein sources include lean meats, nuts, beans and legumes.
Another weird trick that actually works when you’re craving sweets, is simply to brush your teeth. Believe it or not, the refreshing taste of the toothpaste eliminates cravings for sugar for quite a while.