They say that people feel unhappy when the sugar is not used, since the sugar provides the release of endorphins, which gives a sense of happiness. There are some ways to deal with sweet crises in order to prevent the consumption of sugar in dimensions that put our health at risk.
Sugar is among the indispensable nutrients of our daily eating habits. In our daily life, which starts with sugar in the morning at breakfast, sugar consumption continues with coffee, sweets, pastries and snacks throughout the day.When it comes to sugar or sugary foods, it is not easy to oppose. Sugar is in the simple carbohydrate group, and as it quickly increases and lowers blood sugar, the person’s desire to eat increases as they eat. As a result, sweet crises continue in a daily routine.
However, even though sugar makes us happy, its danger is not limited to gaining weight. Excess consumption of sugar, that is, simple carbohydrates; By destroying the vessels, it can cause many health problems from heart diseases to fatty liver, increased risk of cancer, forgetfulness and even early dementia, recurrent low blood sugar attacks and weakening of the immune system. In such cases, you can arrange your meals to prevent this, and you can use your preference for foods that can suppress your sweet desire in your snacks while dieting. Here are some ways to deal with the sweet crisis.
Increase your Fiber Consumption
Dietary fiber has many health benefits. Foods containing pulp help you stay full for longer by delaying the emptying of the stomach. At the same time, it prevents the blood sugar and insulin levels from rising rapidly by allowing the food to enter the blood more slowly.
To increase your fiber consumption, be sure to choose whole grain or wholemeal products, include vegetable dishes and salads in main dishes, eat 1-2 servings of fruit every day, and add at least 2 meals of dried legumes to your weekly menu. In this way, you will notice over time that your need for dessert will decrease gradually.
Don’t Look for Happiness in Foods
Serotonin, dopamine and endorphins are special chemicals associated with happiness, reward, motivation and pleasure secreted from the brain. Studies show that foods containing sugar increase the release of these chemicals by stimulating the ‘reward and addiction center’ of the brain.
However, it has been demonstrated that excessive and frequent consumption of such foods causes the reward response to decrease over time, thus leading to the desire to consume sweeter and more food to achieve the same pleasure each time. To get rid of this vicious circle, identify your favorite activities such as exercise, reading books, pictures, music that you can turn to during moments of crisis and help you “feel good”. In this way, you will minimize your need for dessert.
You can Eat dessert 1-2 Times A Week
Some health problems, such as food allergies, may necessitate you to remove certain nutrients from your life. However, if you do not have such a health problem, trying to remove a food from your life for a while or completely may result in a desire to consume that food much more than you would normally consume and experience excessive eating attacks.
Therefore, it is beneficial to give place to our beloved desserts by paying attention to their frequency and consuming them in their decision. A small bowl of custard 1-2 times a week, including milk puddings such as rice pudding or half quince prepared with little sugar, pumpkin desserts such as 2-finger-sized pumpkin desserts. It will be beneficial for prevent dessert eat attacks.
Consume Fruit with Milk or Yogurt
Fruits are natural sources of sugar, rich in vitamins, minerals, fiber and antioxidants. In order to meet your body’s carbohydrate needs from natural sources and to prevent sweet crises, pay attention to portion control and include fruit in your snacks. Extend your toughness period with protein, such as milk, yogurt, buttermilk, or fat-rich foods such as nuts, walnuts, almonds that you will add to the fruit.
If you have a health problem such as insulin resistance or hypoglycemia, make sure to consume fruits with high fructose content, such as bananas, grapes, melons, watermelons, figs and dried fruits, which increase blood sugar rapidly.
Don’t Eat too Low Calories
If you get very low energy for a long time, your body finds the solution to increase the appetite hormones released from fat cells in order to protect energy stores. This leads to increased interest in high-carbohydrate foods that the body knows to be able to provide the fastest energy, and sweet crises are beginning.
Proteins and fats provide long-term satiety because they are digested more slowly than carbohydrates. If they are consumed insufficiently, there is a desire to get hungry quickly and to consume something sweet right after the meal. Therefore, take care to get enough energy and consume nutrients in a balanced way.
Eat Complex Carbohydrates
Foods with high starch content such as refined flour, rice, potatoes, corn, chestnuts and all kinds of foods and beverages with high sugar and sugar content are in the group of simple carbohydrates. Simple carbohydrates are also absorbed from the digestive tract very quickly and cause blood sugar and insulin levels to rise rapidly due to their mixing into the blood.
Rapidly rising insulin levels also cause blood sugar to drop in a short time, consequently shortening the duration of satiety and the desire to consume sweet foods again. Therefore, by providing complex carbohydrate sources such as whole grains, wholemeal rice, bulgur, wholemeal pasta, oats and dried legumes in your diet, you can provide longer-lasting satiety, and you can avoid the desire for dessert after eating.
Organize your Main Meal Times
Carbohydrates are the body’s main source of energy because they are digested quickly and converted into energy easily. After prolonged fasting, our body directs us to high carbohydrate sources, namely sweet foods, in order for blood sugar to return to normal levels quickly and to replace the empty glycogen stores.
In order to keep your blood sugar in balance and prevent sweet crises, take care to organize your main meal times and not to skip meals. Small snacks that you will add to your daily diet in line with your needs will help you make healthy food choices and provide portion control at the next meal.