Sweets are often considered as a guilty pleasure by many people, who find it hard to resist the temptation of indulging in sugary treats. But what causes this craving and how can we manage it without harming our health? Here are some possible reasons and tips to curb your sweet tooth.
Sugar cravings and brain states
One of the factors that may influence our desire for sweets is the state of our brain. According to researchers, the hippocampus, a part of the brain that is responsible for storing memories, can also trigger food cravings. The hippocampus helps us remember the taste of different foods, such as dark chocolate or milk chocolate, and its activation can make us want to eat them again. This may explain why we sometimes crave for sweets when we are feeling nostalgic or emotional.
To reduce the impact of this factor, we can try to distract ourselves from the craving by engaging in other activities, such as reading, listening to music, or talking to a friend. We can also remind ourselves of the negative consequences of eating too much sugar, such as weight gain, diabetes, and heart disease.
Sugar cravings and serotonin levels
Another theory that may explain our sugar cravings is related to serotonin, a neurotransmitter that is involved in regulating mood. Serotonin levels can fluctuate due to various factors, such as stress, hormonal changes, or lack of sleep. When serotonin levels are low, we may feel depressed, anxious, or irritable. To cope with these feelings, we may seek comfort in carbohydrates or sweets, which can increase serotonin production in the brain.
To balance our serotonin levels naturally, we can adopt some healthy habits, such as exercising regularly, getting enough sunlight exposure, eating foods rich in tryptophan (an amino acid that is a precursor of serotonin), and avoiding alcohol and caffeine.
Sugar cravings and underlying health problems
Sometimes, sugar cravings may be a sign of some underlying health problems that are affecting our body. For example, diabetes, hypoglycemia (low blood sugar), thyroid disorders, adrenal fatigue, or candida (yeast) infection can all cause sugar cravings. These conditions can alter our blood sugar levels and make us crave for sweets to compensate for the imbalance.
To rule out any possible health issues, we should consult a doctor and get tested for any abnormalities. We should also follow the prescribed treatment and medication if needed. Additionally, we should eat a balanced diet that includes complex carbohydrates (such as whole grains, fruits, and vegetables), protein (such as lean meat, eggs, and dairy), and healthy fats (such as nuts, seeds, and olive oil). These foods can help stabilize our blood sugar levels and prevent sugar spikes and crashes.
How to control sugar cravings
Apart from understanding the possible causes of sugar cravings, we can also take some practical steps to control them. Here are some tips that may help:
- Drink plenty of water: Sometimes, we may mistake thirst for hunger and reach for sweets when we are actually dehydrated. Drinking water can help us stay hydrated and reduce our appetite for sugary foods.
- Eat regularly: Skipping meals or fasting for long periods can lower our blood sugar levels and make us crave for sweets. Eating small and frequent meals can help us maintain our energy levels and avoid hunger pangs.
- Choose healthy alternatives: Instead of eating processed or refined sugars (such as candy, cookies, or cakes), we can opt for natural or unprocessed sugars (such as honey, maple syrup, or dates). We can also eat fruits that are high in fiber and antioxidants (such as berries, apples, or oranges) or dark chocolate that is low in sugar and high in flavonoids (a type of plant compound that has anti-inflammatory and anti-oxidant properties).
- Brush your teeth: Brushing our teeth after a meal or a snack can help us reduce our desire for sweets by changing the taste in our mouth and signaling our brain that we are done eating.
- Manage stress: Stress can trigger emotional eating and make us crave for sweets as a way of coping. To manage stress effectively, we can practice relaxation techniques (such as meditation, yoga, or breathing exercises), get enough sleep (at least seven to eight hours per night), and seek social support (from friends, family, or professionals).
