How to get rid of sugar addiction: symptoms of the disease and the path to victory over it. Sugar addiction

Dietitian, gastroenterologist and mesotherapist in the body. | more details \u003e\u003e

Place in : 1 ()
Date: 2014-06-17 Views: 34 371 Rating: 5.0

Have you ever felt a strong desire to eat something sweet? Familiar feeling? But many do not know that behind such an innocuous desire there can be a serious violation of carbohydrate metabolism. Namely, sugar or carbohydrate dependence.

In fact, there may be several reasons leading us to a shelf with sweets, buns, cakes and other “snacks”. It could be:

Psychological addiction.
Biochemical dependence.

Psychological sugar addiction

With a psychological dependence, craving for sweets is caused by a lack of hormones of joy (endorphins). A person has a so-called spiritual, emotional hunger, which he satisfies by eating various sweet goodies. As a result, endorphins are produced, the person calms down, and the mood rises. Everything, spiritual hunger is satisfied. But only for a while.

After that, the "oppressive" mood piles up with even greater force, and the need for sweets arises even more. So the dependence is formed, reminiscent of a drug or alcohol.

With psychological dependence, you need to find other sources that contribute to the production of endorphins, in addition to sweets. Such sources include:

Oatmeal (occupies a leading position),
Buckwheat,
Mushrooms
Turkey,
Lime juice (diluted).

Do not forget about a good dream, which also contributes to the production of hormones of joy.

If psychological prerequisites are not detected, then the dependence is most likely biochemical.

Biochemical sugar addiction

With biochemical dependence, craving for sweets is associated with a lack of chromium in the body. Why do we need chrome? Before answering this question, let's look at what happens in our body with chronic abuse of sugar and its products.

Look, when you eat something sweet, whether it is a roll or chocolate, white bread, etc., then the blood sugar level rises. In response to this increase, the hormone insulin is synthesized in the pancreas. The main function of which is to deliver glucose to tissues to meet their energy needs. After that, the blood sugar level decreases, and it becomes lower than it was before, since insulin is always produced more than necessary. As a result, the brain again receives signals that there is a lack of glucose and we are experiencing hunger.

It should also be noted that with excessive consumption of sugar and sweets, insulin transports only a part to the tissues "in need" of glucose, another part transforms into glycogen in the liver, and the rest turns into fat, which is deposited in our subcutaneous fat layer.

Systematic release of insulin in large quantities leads to the fact that the tissues of the organs become immune to it and the glucose that this insulin brought is not absorbed. In this case, insulin has no choice but to turn it into a fat depot. As a result, and, naturally, the risk of developing diabetes increases significantly.

But back to chrome. This wonderful trace element normalizes blood glucose levels by reducing the production of large amounts of insulin and increasing the sensitivity of tissues to insulin. At the same time, body tissues receive the necessary energy not only due to glucose brought by insulin, but also due to the mobilization of energy from the depot (liver, muscles, adipose tissue) at the same time. Thanks to all these properties, chrome reduces cravings for sweets.

Chromium is produced in our body, but its production decreases with age. Significant amounts of chromium are also washed away with excessive consumption of sugar-containing foods.

Quite often, if you give up sweets for 2-3 weeks, then the craving for sweets passes. But there are times when additional sources of chromium are needed.

Chromium is found in certain foods:

Broccoli is the main source of chromium,
Meat,
Liver,
Legumes
Whole grain
Bran.

Sometimes, it’s enough just to consume broccoli once a week to dispense with the addition of chromium supplements. But remember that chrome is poorly absorbed from products that have been subjected to intense heat treatment. If the craving for sweets remains, then do not neglect the preparations of chromium. When choosing additives, pay attention: what is the chemical form of this element. According to studies in the United States, only chromium picolinate is well absorbed by the body.

If you carefully read the labels in stores, it becomes clear - sugar is everywhere now. And in large quantities. It is added to almost all ready-made drinks, to all varieties of industrial-baked bread, to all sauces, semi-finished products. Sugar, by the way, is added to many dishes and in restaurants, since it improves the taste of the dish, makes it brighter, more memorable, saturated. Repeats of this taste are waiting for us again and again. And we don’t notice how sugar and sweets begin to form a noticeable part of our daily diet.

An analysis of experts from the World Health Organization showed that the proportion of sugar in the average human diet from a developed country is about 15%. And it is necessary that sugar does not exceed 5% of the total diet.

American doctor Jacob Teitelbaum in his book “Sugar-free” says that the average annual sugar intake in the US is 63.5-68 kilograms per year. And this is for one person. Imagine a 50-pound bag and about a third more from it - that’s how much sugar enters the body. In Russia, this figure is less - about 39 kg per year per person. Now back to the past. In Europe, the beginning of the XIX century, sugar consumption was only 2 kilograms per year per person! At the beginning of the XX century, the figure has already grown significantly - 17 kg, and at the beginning of the XXI century - 37 kilograms. So gradually sugar from the goodies became a very big problem.

Dr. Teitelbaum believes that such excessive consumption of sugar causes a huge number of health problems. It can be the cause or one of the causes of such phenomena as:

Chronic fatigue syndrome
Impaired immunity
Chronic sinusitis
Metabolic Syndrome with High Cholesterol and Hypertension
Heart diseases
Hormonal disorders
Candida and other yeast infection

In the end, the huge amount of sugar and white flour in our diet leads to obesity and related health problems. When sugar is consumed, the blood glucose level jumps up, insulin takes off, and fat stores are deposited throughout the body.

But limiting sugar in your diet is not so simple. Especially when the whole food industry uses it with such intensity. To get off the sweet needle and normalize the consumption of sweets, Dr. Teitelbaum recommends the following steps and various techniques that will help to part with the "white killer" without any problems.

Read the labels.Do not take products on whose label sugar in any form (sugar, sucrose, glucose, fructose, corn syrup) is listed among the first three ingredients. You also need to avoid white flour, which is found in many types of bread and pasta, because the body will quickly turn it into sugar and give you sugar euphoria, followed by breakage.

Phasing out products containing sugar. To get started, remove high-sugar foods from your diet, including fast food, processed foods, soda, and fruit drinks.

To withstand 7-10 days without sugar. This is enough to overcome addiction. If during the refusal you feel unwell, you can support yourself with fruits and 1-2 squares of dark chocolate.

If you really want a sweet, you need to eat it. But not all the cake, but quite a bit. Very slowly and savoring.

After the urgent need for sweets leaves you, you can introduce a little dark chocolate, fruits into the diet.

Remove excess caffeine.Excess caffeine exacerbates the symptoms of sugar addiction, so start limiting yourself to 1 cup of coffee per day, or rather switch to tea altogether.

Take vitamins. Nutrient-poor food causes a desire to eat in general and cravings for sweets in particular. Therefore, do not neglect multivitamin complexes. When treating sugar addiction, it is especially important: magnesium, iodine, chromium, vitamin C, B6, D. It is useful to supplement the vitamin complex with fish oil intake.

Choose whole foods. These are unprocessed fruits, vegetables, cereals, and meat. Most of them have a low glycemic index and do not fuel the desire to eat sweets.

Keep track of the glycemic index of foods.A product with a glycemic index above 85 raises blood sugar very quickly, and if the glycemic index is below 30, the sugar level practically does not increase.

Drink water. Water helps the body eliminate toxins. How much water should I drink per day? Check your mouth and lips from time to time. If they are dry, then there is not enough moisture and you need to drink more.

Sleep. Adequate sleep optimizes the energy level in the body, reduces appetite and strikes a craving for sweets.

How to replace sugar

Stevia

The substance stevioside, obtained from the leaves of the sweet grass of stevia, is 200 times sweeter than sugar, and contains only 0.2 Kcal per 1 g (sugar contains 4 Kcal per 1 gram). There is one thing: stevioside should not be used with drugs that lower blood sugar.

Erythritol

It is found in melon, plums, pears and grapes. Under industrial conditions, erythritol is obtained from starch-containing raw materials, for example, corn or tapioca. This substance is also low-calorie, and tastes very similar to sugar.

During a recent interview, I was asked to name the one and only change in lifestyle that can play a significant role in improving human health. It took me a while to come up with an answer, because many things can improve our well-being.

Regular exercise, the daily consumption of 10 servings of fruits and vegetables, smoking cessation, came to mind, but I remembered one change that stood above all the previous ones: the exclusion of sugar from the diet.

Believe me, I know this is difficult. I love sweets. If I had not kept myself in control, I would have eaten chocolate and cakes every day from morning to evening and probably would have weighed more than a centner. And this with all my training and knowledge about health and nutrition! This is my addiction, and I know that I’m not alone: \u200b\u200bin the UK, the average person consumes 238 teaspoons of sugar per week.

We try to buy less refined and consume less kilocalories from its so-called “free” option - regular sugar, fruit juice or honey, but the problem of obesity continues to gain momentum. Half of the British are overweight, and 26% are completely obese.

All this costs us 5.1 billion euros per year spent on their treatment. I attribute this to an increase in sugar consumption - one that is hidden in our food products.

It is found in almost everything: in processed foods, including bread (even from wholemeal flour), in drinks, yoghurts, prepared sauces, etc. But here's what's interesting: its recommended daily dose, unlike fats , proteins and even vitamins and minerals do not exist.

The amount of sugar we consume can contribute to sharp fluctuations in its level in the blood, causing us to first have an extraordinary boost of energy, and then, as soon as the sugar “dose” comes to naught, very fatigue and lethargy.

How does sugar addiction arise?

In nature, there are no toxic products containing fructose, perhaps from the point of view of evolution this explains our love for sweet food. However, eating an orange or an apple is hardly the same as eating a piece of chocolate cake or a packet of effervescent candies.

Stories of our readers

With the advent of high fructose corn syrups, the sweet taste has become easier to reproduce. Studies in the United States showed that if 25% of the human diet is sugar, in just two weeks there is an increase in the level of LDL (low density lipoproteins) and other markers of heart disease.

SENSATION! Doctors are stunned! ALCOHOLISM leaves FOREVER! You need only every day after a meal ...

Sugar is extremely addictive. MRI images of the brain taken during food intake show that sugar stimulates our brain in the same way as cocaine. When a sweet substance enters the tongue, blood flow to the brain increases and dopamine is released, the same thing happens after taking drugs or alcohol.

In addition, studies have shown that people who often consume ice cream, cakes, chocolate or carbonated drinks develop sugar tolerance, and they, like them, need to increase their “dose” more and more to get satisfaction.

But sugar not only increases your weight and the likelihood of a heart attack. Dr. Lewis Cantley, a professor at Harvard University, reports that limiting sugar intake reduces the risk of cancer.

Our regular reader shared an effective method that saved her husband from ALCOHOLISM. It seemed that nothing would help, there were several codings, treatment in the dispensary, nothing helped. An effective method, which was recommended by Elena Malysheva, helped. EFFECTIVE METHOD

The fact is that this substance dramatically increases insulin levels, which, in turn, can have a negative effect on body tissues. In addition, sugar nourishes cancer cells - some tumors have their own insulin receptors and use this substance for growth.

Worse, they absorb it earlier than other tissues and muscles, which is why cancer cells, in fact, steal sugar from healthy organs. I think you will agree that this situation is not beneficial to anyone.

Sugar and Fatigue

By consuming sugar, we get a surge of energy that can last several hours, but after that we often feel their decline, because the digestive system spends a lot of energy on processing such products. In addition, sugar destroys the orexin system of our brain.

Orexin Is a protein-like molecule that regulates a wide range of our conditions, from drowsiness to hunger. People with very low orexin levels suffer from narcolepsy (a disease that often makes people fall asleep unexpectedly) and obesity. Studies have shown that injecting orexin into mice increases their activity and metabolism, and that people with low levels of this substance feel lethargic and tired.

Sugar reduces the amount of orexin, so we feel weak, move less and do too little exercise. Due to the feeling of extreme fatigue, we eat more sweets to get a boost of energy. As a result, our weight increases.

It's a vicious circle. But a diet rich in proteins - consisting of meat, fish and eggs - on the contrary, excites orexin cells and makes them work, increasing energy levels.

Sugar is addictive

So, we know that sugar is addictive, and I think it has already become clear to you: it is found in almost everything that we eat. But what is the problem?

In the 1970s two revolutionary publications based on lengthy research came out. One of them - the book "Pure, White, Deadly" (Pure, White and Deadly) - is perhaps even more accurate than the "Celestine Prophecies" by J. Redfield (The Celestine Prophecy)! Its author - British nutritionist and psychologist John Yudkin - predicts the epidemic of obesity and other consequences of an increase in the amount of sugar in our diet in the long term.

The second, the Seven Countries Study article, shows that the populations of the states that consume the most fat have the highest rate of coronary heart disease.

This information from the Study of Seven Countries attracted the attention of governments around the world and pushed them to the policy of reducing the amount of fat in the diet of their citizens. However, no one has verified the extent to which these countries consume sugar.

Since then, this study has been criticized more than once, since seven states (the number of which determined the title of the publication) were selected by the author himself - for example, he did not include the Netherlands, whose inhabitants consume foods rich in fats, but show low levels of heart disease, or Chile, with their reduced fat content in the diet, but a high rate of cardiovascular disorders.

After the publication of these studies, food industry representatives from all over the world climbed over trying to reduce the fat content in our diet. But when, for example, semi-finished products are prepared without this substance, they taste terrible. So what to add to improve it? Yes, you guessed it - sugar.

Most processed foods have very little fiber. Because of it, the semi-finished product is more difficult to freeze, it reduces its shelf life and lengthens the cooking time. But fiber is vital for our body, as it can prevent heart disease, diabetes, weight gain and some types of cancer, as well as improve the digestive system.

By normalizing blood sugar, controlling weight and helping the gastrointestinal tract, fiber also regulates energy in the body. With a diet high in sugar and low in fiber, is it any wonder that everything is so bad here?

For decades, we have been presented with information that is far from the truth that foods rich in fats cause heart disease and a number of other health problems. The truth is that, despite less than 40 years ago, fat intake, we are becoming fatter and more often suffer from cardiovascular diseases! In fact, recent studies have shown that high-fat diets do not increase the risk of heart problems in general.

Could it be a coincidence that the cause of all these health problems is the replacement of fats with sugar? The short answer is no.

And here is the long answer: glucose is a good thing. It is a sugar used by the body to generate energy in every cell.

When glucose is consumed, 80% of its total amount is usually used by cells, and 20% gets into the liver, where it is stored as glycogen for energy production in the future. In addition, glucose helps fight hunger by stimulating insulin production and leptin - a hormone responsible for “turning off” hunger and playing a key role in regulating energy consumption and consumption.

Fructose is a sugar found in most processed foods, sodas and sweeteners. It is not used by the cells of our body for energy, therefore, in its entirety it is sent to the liver for processing. In addition, fructose does not suppress ghrelin, our hormone of hunger, and that is why some people can eat one cake after another until they feel sick.

Also, this sugar compound does not stimulate the production of insulin or leptin. In the liver, fructose turns into uric acid, a substance whose high content causes gout. It raises blood pressure, blocking the enzyme responsible for its control, and thus provokes the development of cardiovascular diseases. Then it is processed into fat: approximately 30% of the consumed fructose is deposited in this form, therefore it is sugar, not fat, that leads to weight gain.

Sugar is called poison, in this regard, studies have shown that it is processed in the liver in the same way as alcohol, and we all know that alcohol is harmful. Indeed, sugar causes eight of the twelve problems that arise due to increased alcohol consumption - high blood pressure, pancreatitis, impaired liver function, obesity, heart disease, high cholesterol, dependence (which can go to the fetus, only instead of alcohol the syndrome he will have insulin resistance). This is why sugar is as addictive as alcohol: the body recognizes and processes them the same way.

Oddly enough, we all know about the dangers of alcohol and cigarettes, largely thanks to large-scale social advertising and ubiquitous talk, but there is much less noise about the dangers of sugar. Parents can’t even imagine what harm they themselves or their children buy by buying them Coke, sweets and pastries.

The consumption of large amounts of refined sugar causes an increase in its level in the blood. It gives a short-term charge of energy, but then leads to a noticeable breakdown, which makes us feel more tired than before eating sweets.

Due to such constant ups and downs, the body loses its ability to regulate its own energy. Bottom line: a diet with excessive sugar will only exacerbate your fatigue.

Fruits

Of course, fruits have fructose. But does this mean that their use causes the problems described above?

Not. Now I will explain why.

According to one study, a weekly diet high in fructose increases fat deposits in the liver and muscles, and also increases the amount of triglycerides (the harmful part of cholesterol) in the body and reduces insulin sensitivity.

During the experiment, volunteers drank a solution with 3.5 g of fructose per 1 kg of their weight. If a person weighs 70 kg, then for the occurrence of the above negative consequences, he must consume 245 g of fructose per day.

In order to get such an amount with the help of fruits, you will have to eat, for example, about 35 pieces of bananas, or 20 apples, or 490 berries of strawberries, or 600 cherries daily. I want to say that the negative effect of fructose occurs after consuming much more fruits than we usually eat. And there is nothing to say about a comparison with the proportion of fructose contained in cakes and soda.

Sweeteners

I clearly remember how when I went on a vacation to America during my teenage years, I saw a label on the packaging of one of the sweeteners saying that "this product can cause cancer." I observed the same inscription only a few months ago when I was in California.

In the 1970s in experiments on laboratory rats, it was found that the use of asatam - one of the main sweeteners - increases the risk of developing bladder cancer. The Food and Drug Administration (FDA) later denied the data.

However, many still claim that there is a connection between aspartame use and headache, fatigue, other neurological symptoms, and cancer. This has not been proven, but many of my patients feel amelioration of symptoms after excluding sweeteners from the diet.

Later studies have given interesting results. For example, SAHS (San Antonio Heart Study) showed that people who consume more than 21 diet drinks per week are twice as likely to be overweight or obese than those who do not drink them.

The harm of sugar and sweeteners also lies in the fact that they can very strongly stimulate taste buds, so it is quite possible that sweet foods like fruits do not seem so tasty to you, and vegetables are almost repulsive. It may happen that artificially flavored products with lower nutritional value will appeal to you much more. However, the less nutritious food you consume, the less vitamins and minerals you get, which leads to an energy imbalance and exacerbates fatigue.

A Multinational Atherosclerosis Study ”(MSA) showed a relationship between daily consumption of diet drinks and an increased risk of developing metabolic syndrome by 36%, and type 2 diabetes by 67%. Given that the goal of such drinks is to reduce the risk of these diseases, the situation is very sad.

Finally, sweeteners are as addictive as sugar. According to research, when rats are injected with cocaine and then offered a choice of drugs and saccharin, most of them stop at the latter.

What to do with sugar

Now that you've learned all this, will you stop consuming sugar permanently? I already feel how you resist! You, like me, may find it difficult - and all because of the ability of sugar, like drugs, to cause addiction and accordingly affect our brain.

Refusing sugar is a good idea. Remember that sugar in an apple is not the same as sugar in a bar of chocolate. In addition to it, an apple contains nutrients, fiber and has a low glycemic index, which means that eating it will not lead to a sharp increase in blood sugar and insulin like refined sugar does.

The latter over time will also exacerbate fatigue due to spikes in blood sugar, cholesterol, inflammatory mediators, and free oxygen radicals, and at the same time increase the risk of developing diabetes, cardiovascular disorders and other chronic diseases. Thus, make an informed decision and try to make the right choice in the future - then we can assume that you have already taken the first steps to getting rid of sugar addiction.

For starters, it would be nice to keep a food diary for several days, and then follow it to see how much sugar you actually consume. Having found this out, try to gradually reduce its amount.

If you are addicted to sweets and a bar of chocolate is an integral part of your evening, try to eat only half of it. Replace sweets with more healthy options - for example, fruit with yogurt.

It is also important to consume a sufficient amount of protein - lean meat, fish, hummus and eggs. And fats - such as coconut oil, avocados, nuts and seeds, to help the body balance blood sugar and curb its cravings for sweets.

A source: S. Roched. The man is tired.

Have you had an irresistible urge to eat something sweet, turning literally into an obsession? If you rarely encounter such a change in consciousness - it's okay, you can treat yourself. If obsessive thoughts about sweets bother with persistent regularity, it is possible that you have developed a sugar addiction, which you need to try to get rid of as quickly as possible.

After reviewing the information below, you will find out what are the causes of development and the main manifestations of sugar addiction, what symptoms characterize this condition, how dangerous it is, and how to get rid of the destructive craving for sweets.

Why is sugar addiction dangerous?

Everyone has heard about the dangers of excessive consumption of sweets since childhood - such a diet leads to rapid decay of teeth with caries. The risk of this is directly related to how much sugar the human body receives.

But the danger of sweets does not end there. Easily digestible sugar is very quickly processed by the body into fat. In the presence of a large amount of body fat, the body inhibits the production of insulin, the key function of which is to utilize glucose. In such circumstances, excessive consumption of sweets can lead to the development of a very serious disease called diabetes.
An equally unpleasant consequence of sugar dependence is obesity, as well as the following factors:

increased likelihood of developing fungal diseases;
increased risk of infection with infections, the causative agents of which are more active in relation to sweets. These include, first of all, infectious diseases of the gastrointestinal tract.

How does sugar addiction develop?

Sucrose is a simple carbohydrate. Upon entry into the body, it is very quickly broken down into fructose and glucose, followed by their release into the bloodstream.

Surely you are familiar with this condition: no mood - ate candy - almost immediately cheered up and began to feel better. The secret is simple: glucose is an important source of energy for the human body. He can get it from almost any product, but it is from the use of a sweet that the release of the described substances is carried out as quickly as possible.

First of all, glucose enters the brain, after which its "journey" continues to the muscles, kidneys and other organs. In the brain, glucose is consumed almost instantly. The reaction of other organs may vary: they either process glucose into glycogen, or split it into substances that the cells currently need most. If glucose stops unclaimed, the body simply processes it into fat deposits.

Addiction to sweets also develops against the background of the rapid absorption of sucrose by the body. With a rapid increase in sugar levels and insulin release, an erroneous reaction of the body occurs, which reduces to "carbohydrate starvation": the products are absorbed too quickly, you must eat more! Along with this, the human body is not able to adequately take too many simple carbohydrates. The intake of additional doses of sweet causes a new series of “sugar starvation”, which leads to the formation of a vicious circle and provokes addiction.

It would seem that the situation should be resolved by the brain. But he also suffers from excessive consumption of sugar: processes of activation of beta-endorphin receptors, i.e. a person simply enjoys what the brain testifies to.
Addiction to sweets can develop at the psychological and biochemical levels.

Principles of Psychological Sugar Dependence

This development occurs in conditions of a lack of endorphins in the human body - hormones of good mood, happiness and joy. A person is starving “emotionally”, “mentally”, and in an attempt to satisfy this hunger he begins to eat various sweets. Because of them, the level of endorphins increases, a person becomes more joyful, but for a short time.

After a decrease in the concentration of endorphins, the bad mood becomes even more pronounced, which is why the need for sugar increases significantly. By this mechanism, dependence develops.
If the whole thing is the lack of endorphins, you need to include in the diet products that contribute to its production. These include:

buckwheat and oatmeal;
turkey meat;
diluted lime juice;
mushrooms.

If everything is in order with the mood, but you still want sweet, the problem with a high degree of probability lies at the biochemical level.

Principles of biochemical dependence on sugar

In this case, the attraction to sweets occurs due to a deficiency of chromium.
When a person eats any sweetness, in his body, as already noted, the sugar content increases. The pancreas reacts to this and produces insulin. One of its key tasks is the delivery of glucose to organs and tissues in order to meet their energy needs. Next, there is a decrease in sugar concentration to a level that is inferior to the previous one - the body always produces insulin "with a margin". The brain responds by producing glucose deficiency signals. On a subjective level, this is perceived by man as hunger.

Frequent production of excessive amounts of insulin can lead to very serious problems: tissues and organs simply stop responding to its effects, as a result of which the mechanisms of absorption of glucose delivered by the forces of this very insulin are disabled. Tissues do not accept sugar, insulin cannot transport it back and simply processes it into fat deposits. This is how the development of one of the characteristic adverse effects of sugar addiction - obesity. In parallel with this, there is a multiple increase in the risks of developing diabetes.

It would seem, where is the chrome? The bottom line is as follows. Thanks to chromium, among other things, the concentration of glucose in the body is normalized.

This happens due to a decrease in the amount of insulin produced and a simultaneous increase in the sensitivity of tissues and organs to its effects. The body, at the same time, receives the required amount of energy not only thanks to glucose, but also through the use of fatty deposits. It is thanks to these properties of chromium that cravings for sweets decrease.

The human body can produce chromium, but with age, this ability is inhibited. Excessive consumption of sugar only exacerbates the situation: because of it there is a significant leaching of an important trace element from the body.

How to get rid of sugar addiction, just pull yourself together and give it up at least for 2-3 weeks - it will become much easier. If all else fails, foods with a high chromium content should be included in the diet:

broccoli;
meat;
bran;
brewer's yeast;
liver;
whole grains.

In mild cases, it is enough to eat a little broccoli at least once a week to get rid of the obsessive craving for sweets. You just need to remember that intense heat treatment impairs the absorption of chromium by the body.

If you can’t overcome sugar dependence by the above methods, consult a doctor - a qualified specialist will perform a comprehensive assessment of your condition and give the most effective recommendations for normalizing the situation.

Do not abuse sweets, timely react to adverse changes in your condition and be healthy!

Documentary: "Sugar addiction. White death"

Today, human civilization is in transition from thoughtless consumption to meaningful diet planning, in accordance with scientific knowledge. The need for the prevention of diabetes, cardiopathology, metabolic syndrome and other pathologies associated with the use of sugar is stated, but many people continue to consume a huge amount of sweets.

Sugar is sometimes hidden behind mysterious names: "crystalline fructose", "dextrose", etc. The essence does not change from the name. It remains a refined carbohydrate, a source of a large number of calories that the human body uses as energy or stores as fat.

Not all sugar is equally bad. A certain amount naturally contained in fruits and some other functional foods provides nutrition to the human body. However, excess, primarily in the form of hidden refined carbohydrates and artificial sugar substitutes, which consumers are not even aware of, is harmful to human health.

It is known that addiction to sweets is akin to addiction to drugs: sugar and cocaine have the same effect on the body, prompting the release of dopamine and feel pleasure. Both habits help you quickly feel a surge of energy and make you feel an irresistible desire.

Very often, cravings for sweets are formed in childhood, so adults do not even realize how much their body suffers from excess sugar. Here are just a few of the symptoms that accompany sugar addiction:

increased appetite;
insomnia;
cognitive impairment;
depression.

The World Health Organization (WHO) in 1989 for the first time recommended that adults reduce their sugar intake by 10% of their daily energy intake. In 2002 and more recently, in 2015, WHO experts suggested, as part of the prevention of many serious diseases, reduce sugar intake to 5% of the daily calorie intake. This means that the world's population has ignored the recommendations of the global medical community for almost two decades.

In addition, the food industry is becoming increasingly sophisticated in the “skill” of adding hidden sugars to people's nutrition. It is believed that 75% of processed products on supermarket shelves contain additional sweeteners. Manufacturers know that consuming excess sugar supports unhealthy eating habits and makes consumers crave sweets, and increases overall appetite. Therefore, it is beneficial for them to look for new ways to “mask” sugar and its synthetic substitutes in finished products, convenience foods, and fast food.

Those for whom prevention is important, who want to control their own physical and mental health, can use the recommendations of the popular medical portal MedAboutMe. They will help to overcome the addiction to the sweet taste.

Prevention and Food Diary

There is nothing more important than personal responsibility when it comes to the formation of new habits. Visually controlling what enters the body, keeping records or registering all meals in a special mobile application, a person will have at hand visual evidence of food attachments.

This does not mean that you need to focus on every piece of food that gets into your mouth. By writing down what is eaten, a person will be able to see where most of the calories in the usual diet come from. A food diary will become the foundation for proper nutrition.

We recommend fixing goals for the coming weeks and dreams, which will take a long time to achieve. Repeat these goals out loud every day, take the time to think about how well you succeeded on the road to a dream. If a failure or mistake occurs, you can fix it the next day.

Prevention recommends getting calories from a balanced diet consisting of high-quality proteins, unrefined carbohydrates and healthy fats. If you focus on the menu on functional products that have not undergone industrial processing, you can reorient food for the better.

Protein helps the body to feel full longer, thereby pacifying the craving for sweets, especially in the afternoon, when snacks usually occur. We recommend using as an appetizer:

a handful of unroasted nuts;
natural yogurt;
boiled egg;
lean meat.
Carbohydrates are divided into three categories:
sugar itself;
starches;
alimentary fiber.

If a person prefers crisps, bread, rice, the level of sugar in his blood is constantly rising due to an excess of carbohydrates. To return it to normal, the following products should be avoided:

baked goods from bleached and sifted flour;
white rice;
pasta, etc.

whole grains;
nuts
seeds.

High fiber foods will fill the stomach, activate the digestive system and help change eating habits.

One of the easiest ways to start the fight against sugar addiction is aromatherapy. Using high-quality essential oils, you can reorient your brain, curb your cravings for sweet foods and let new positive emotions into your life.

An amazing study on the effect of essential oils on sugar addiction was conducted in 1995 in the USA. A group of scientists led by Alan Hirsch found that peppermint oil has an amazing effect: it restrains cravings for sweets. In addition, breathing in the aroma of mint, you can activate cognitive abilities, improve brain performance.

It's hard to believe, but the fragrance can keep from gluttony. Prevention with aromatherapy is a simple tool that allows you to return vitality, well-being, forget about sweets.

In addition to peppermint essential oil, essential oils help curb your cravings for sweets:

black pepper;
bergamot;
cinnamon
cloves;
fennel;
grapefruit;
lemon
marjoram;
wild orange.

Many foodies prefer flavors that smell like their favorite desserts. But experts recommend choosing those essential oils that invigorate:

peppermint;
citrus fruits.

Distraction maneuver

Usually sweet tooth daily have an acute need for sugar at the same time: after dinner or late in the evening, before going to bed. In order to remain in harmony with your own body, it is important to learn to recognize whether it really needs additional “fuel” or the desire to eat something sweet is just a tribute to habit.

Drink a glass of water and wait a while. Perhaps this will help get rid of obsessive desire. If dreams of chocolate and cakes do not recede, then it's time to take other measures.
To get started, apply a couple drops of peppermint or grapefruit oil on a cotton swab, scarf, or handkerchief. Inhale the aroma for several minutes to moderate your appetite.
Try to move more. Include regular exercise on your daily routine. For example, yoga classes will help achieve harmony between body and mind.
Meditate! Take a few minutes to focus on what really matters. Most likely, sugar will not be on this list.
Focus on the positive statement: “I am full enough” or “Sugar has no power over me.”

For many people, sugar is a kind of reward. It just so happened from childhood: you will be obedient - you will get a lollipop, you will eat the whole dinner - you will eat dessert.

So, as a kid, many people get used to thinking that sugar is good, and you should strive to get something sweet.

Sugar is part of the life of most modern people. Often meetings and conversations with family, friends and colleagues take place over a cup of sweet coffee, tea or a glass of sweetened cocktail, soda. At work and at home, people (because of habit, and not because they are hungry) eat ice cream, chocolate bars, cookies.

Craving for sweets increases during psycho-emotional stress, tragedy, as well as during a certain period of the monthly menstrual cycle in women. To many, sugar gives the desired comfort and drives away anxieties. Instead of solving problems and expressing emotions, sweet tooth painstakingly disguises them.

When such a moment comes, and stress makes you reach for a box of chocolates, think about your food diary. Open it and analyze when there is an irresistible craving for sweets. Identify the main triggers for sugar addiction. And then come up with and write down an alternative for each trigger: what should be done when you get into this or that situation when stress makes you think about sugar. Make a long-term plan for combating an unhealthy eating habit and follow it.