Why Do We Love Sugar So Much?
We all love it. Even people who say they don't have a sweet tooth can't pass up that occasional treat that's screaming their name on the counter, after dinner or on the way home.
I don't think I realized how much I enjoyed sweets until I started to limit my intake of it, but I appreciate them more now when I have them.
The more we eat sugar, the more our body craves it and vice versa. If you decided to avoid it for a few consecutive days, you would increasingly crave less of it.
Our mind and body process sugar like a drug and it causes our hormones to go crazy: it gives you that initial feel-good dopamine hit, boosts your serotonin and makes you feel happy. This is why sugar and processed carbs are usually the go-to food when we're stressed. But then we eventually come down from that high, usually feeling worse. We get tired, lack focus, feel anxious, irritable and even get hungry sooner because that little fix didn't really satisfy our need.
Very few people can eliminate sugar all together and deprivation for many can be a sensitive topic and trigger for unhealthy eating habits.
Some things you can consider when you get that craving for a sweet treat and are trying to cut down:
Eat it after a meal instead of solo. Some of the negative effects on your mind and body can be lessened because you (ideally) have other food in your stomach to digest it with (protein, fat, fiber). This will help blunt the sugar spikes.
Move after you eat your sweet. Any movement--even as little as 10-15 minutes--has been shown to combat these spikes. (This works for a heavy meal too). Habit stack by getting your walk in.
If at all possible, don't start your day (or your kids' day) with things like cereal, muffins, donuts, etc. You're setting yourselves and them up for a less-than-great morning. Instead choose a meal with sufficient protein, fiber and healthy fats to fuel your day thoughtfully.
Feeding your brain quality food during that first meal gives you the energy to get through the day and sets you up for wanting more quality food throughout it.
I'm a sucker for treats like a perfectly sweet, flaky almond croissant and when I let myself have one, I enjoy it and move on.
One of the steps to improving your nutrition is being mindful about your food choices and paying attention to how it affects you mentally and physically, and keeping a positive mindset surrounding it. All too often, guilt and shame surround our choices around unhealthy food and that needs to change.
I won't sit here and pretend that people will avoid sugar all together (I don't), BUT if you're shopping and trying to make better choices for you and your family, I challenge you to flip that package over and avoid getting seduced by what the front of it says. Look closely at the ingredient list and nutritional value of that item you're about to put in your cart.
Some questions to ask yourself:
How MUCH sugar is in this?
How much ADDED sugar is in it?
What TYPE of sugar does it use?
Consider this:
Opt for food that's naturally sweetened or naturally sugar-free
Reconsider foods that use artificial sweeteners*
Remember that 1 teaspoon of sugar is about 4 grams
* Tricking our body into thinking we're getting something sweet without calories can confuse our brain and body and can cause more harm than good (e.g. more food cravings, overeating, storing extra calories as fat and metabolic dysfunction.
What is your go-to sweet thang?
If you want some ideas for how to start swapping our your sweet tooth for better options or healthier ways to start your day, reach out to chat!