HEALTHY LIVING
Fix Your. . . Sweet Tooth
WHY YOU CRAVE SWEETS It’s natural. Since sugar is rapidly
metabolized into energy, scientists believe humans are hard-wired to enjoy sweets, at least in the form of healthy fruits. You’re addicted. Sweets stimulate
the brain’s reward center, causing it to release the mood-boosting neurotransmitter dopamine. Studies have found that sugar is as addictive as cocaine and heroin, and when given a choice, some lab animals opt for sweets over drugs like morphine. Fluctuations
in blood sugar. Skipping meals or waiting too long between meals can cause blood sugar levels to fall, triggering sugar cravings. Lack of sleep. Even one night of
manufacturers often replace fat calories with sugar. Remove temptation. Rid your
home of sweets, or at least put them in an inconvenient spot — like on a top shelf you need a ladder to reach. Instead, buy fresh fruits to satisfy your sweet tooth. Chew gum. Chewing a piece of gum
can reduce sugar cravings. Take supplements. Some cravings
Beware of low-fat products, because manufacturers often replace fat calories with sugar.
poor sleep has been shown to trigger cravings the next day. Stress. Stress causes the body to
release the hormone cortisol, which has been tied to the craving for sweets. Research has found that stress also releases the hormone ghrelin, the “hunger” hormone.
WHAT TO DO Eat a healthy diet. A diet high in
healthy proteins and fats, such as fish, and fiber-rich whole grains and vegetables, slows digestion and helps curb sugar cravings. Watch for hidden sugars. Added
sugar hides in many products, so read labels carefully. Often manufacturers list several different types of sugar, such as brown sugar, corn syrup, cane sugar, and fructose, to keep from listing sugar as the first ingredient. Beware of low-fat products, because
90 NEWSMAX MAXLIFE | AUGUST 2023
may be caused by nutritional deficiencies. Take a multivitamin and mineral supplement, vitamin D3, and omega-fatty acids. Try L-glutamine.
Since the brain uses L-glutamine for fuel, it can often relieve sugar cravings. Eat regular
meals. Keep blood
sugar levels stable and sugar cravings at bay by not skipping meals. Splurge carefully. If you simply
must have chocolate, choose a small piece of good chocolate, instead of an entire bar, and slowly savor every bite. Research shows that the first bite provides the most pleasure. Sweeten foods yourself. Add your
own sweetener to unsweetened yogurt, iced tea, and oatmeal. You’ll probably be satisfied with much less sugar than the manufacturer would have added. Add spices. Spices, such as cinnamon, coriander, and nutmeg, naturally sweeten foods. Control blood sugar with nutrients. Studies have found that chromium, vitamin B3, and magnesium help improve control of blood sugar. Take a hot shower. A 5- to 10-minute
hot shower will likely quell a craving. Go for a walk. An invigorating
Artificial Sweeteners Are Not the Answer
A
n avalanche of recent research has found that artificial
sweeteners can be harmful to health. Instead of helping you lose weight, diet drinks containing the artificial sweetener sucralose may actually increase appetite and food cravings. In addition, research has shown that the artificial sweetener aspartame increases the risk of stroke, sucralose and erythritol increase the risk of coronary heart disease, and erythritol boosts blood clotting risk. Other studies have linked artificial sweeteners with higher odds of diabetes and dementia.
walk or run will spur the release of “feel good” endorphins that can help turn off cravings.
IF ALL ELSE FAILS If you have tried to control your sweet tooth and failed, enlist the help of your doctor, who may order lab work to see if you have a medical problem, such as elevated blood sugar, that can trigger cravings. You might also consider enlisting the help of a dietitian.
Sources: Mayo Clinic;
clevelandclinic.org;
nutrisense.com;
wellnessretreatrecovery.com; Johns Hopkins;
healthline.com; WebMD; and
Harvard.edu
WOMAN/TIJANA MORACA/SHUTTERSTOCK / ERYTHRITOL/PAMELA BRICK/SHUTTERSTOCK
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