Sugar is the main ingredient in our daily diet which is found in many foods and drinks we consume. Although it tastes sweet, it is often difficult to resist the temptation to eat too much that leads to the desire for sweet foods. This phenomenon is called "sugar craving" or excessive sugar cravings.
Causes of Sugar Craving
There are several conditions that can cause the urge to consume sweet foods and drinks, including:1,2,3,4
1. Psychological factors, such as stress, anxiety, and mood swings, can lead to the desire to consume too much sugar. Many people tend to seek comfort in sugary foods when they feel depressed or unhappy.
2. The role of hormones, such as insulin, ghrelin and leptin is needed to regulate appetite and how the body responds to sugar. Hormonal fluctuations can increase the desire to eat sweet foods.
3. Nutrient deficiencies, such as magnesium, chromium or zinc, can cause imbalances in the body and cause excessive sugar cravings.
Impact of Sugar Craving on Health
There's a reason why you should understand how to limit your sugar intake. Allowing sugar craving and the habit of eating sugary foods and drinks can have a negative impact on your health.
Here are some of the negative consequences of eating too many sugary foods: 1,2,3
1. Obesity
Consuming too much sugar can lead to weight gain and contribute to the development of obesity.
2. Risk of heart disease
A high sugar diet is associated with a higher risk of heart disease and high blood pressure.
3. Metabolic disorders
Consuming too much sugar can disrupt the body's metabolism, leading to insulin resistance and the development of type 2 diabetes.
4. Mental health disorders
Sugar addiction can affect mental health by causing mood swings and fatigue.
How to Overcome Sugar Craving
Overcoming sugar craving is not easy, however, you can reduce this habit slowly by applying several ways below: 1,2,3
1. Choose healthy, high-sugar foods with healthier food choices, such as fresh fruit or low-sugar snacks.
2. Eat protein and fiber, protein and fiber help maintain blood sugar stability, reducing the desire to eat sweets.
3. Regular eating habits and avoid skipping meals to control blood sugar and reduce excessive appetite.
4. Overcoming stress with physical activity, can help reduce stress that often causes sugar cravings.
5. Check sugar intake by paying attention to nutrition labels on food products to understand and control daily sugar intake.
Sugar Craving can be challenging for many people, but by understanding the causes and living a healthy lifestyle, we can overcome excessive sugar cravings. To improve overall health, it's important to focus on a balanced diet, regular physical activity, and stress management.
Reference:
- 1. Rachel Goldman, PhD, FTOS. Why Do I Crave Sugar? 4 Potential Causes. Verywell. Last reviewed October 18, 2022. Available on: https://www.verywellmind.com/why-do-i-crave-carbs-1065212
- 2. Siska Darmayanti, S.Si, M.Farm. 8 Causes & Ways to Overcome Sugar Craving to Overcome Obesity. ProdiaDigital. Last reviewed: December 06, 2023. Available on: https://prodiadigital.com/id/artikel/apa-itu-sugar-craving-dan-cara-mengelolanya
- 3. dr. Andreas Wilson Setiawan. Tips to Fight Sugar Craving for a Healthier Life. hellosehat. Last reviewed: October 22, 2021. Available on: https://hellosehat.com/nutrisi/tips-makan-sehat/sugar-craving/
- 4. Korek, Emilia et al. Fasting and postprandial levels of ghrelin, leptin and insulin in lean, obese and anorexic subjects. Przegląd gastroenterologiczny. Last reviewed: December 30, 2023. Available on: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4027830/
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