There is always some big evil in the world of weight loss that causes obesity. Like sugar. Does sugar have a place in a healthy diet, and how do you get rid of cravings?
Sugar makes sense – why?
We have an innate preference for sweet. Breast milk is also sweet. However, the longing for sweets can grow unnecessarily if you teach yourself to eat sugar when you should eat the right food.
Hunger leaves you sweet for only a moment, and a rapid rise in blood sugar is followed by a rapid drop in it, which causes fatigue and irritability in many. Still, a quick feeling of well-being can start to be associated with the sweet in mind.
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Sugar cravings can also be caused by emotional eating: sweet can relieve bad mood. If you eat sweet enough often for an emotion, after a while you won’t even notice the emotion that triggers it, but only feel the craving for sweets.
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Does a sugar strike help get rid of sugar cravings?
Some have found that it is easier to return to a reasonable use of sugar if there is at least a month at first without it.
When hungry at all, it would be good to eat the right food and only then some little sweet, if the mind still does.
In emotional and comfort eating, one should learn to recognize emotional states and deal with them in other ways. It can be successful on its own, or if emotional eating has led to severe overweight, for example, it may be a good idea to deal with it in therapy.
Is sugar of any use?
Sugar is a carbohydrate that quickly converts into energy, so you get extra energy in an instant. It also gives many a sense of well-being and quickly extinguishes the craving for sweets.
And what’s the harm?
In small quantities, usually nothing. Domestic nutritional recommendations include that less than 10 percent of a day’s energy should come from added sugar or syrups. They are added both at home and in industries such as pastries, candies and sauces.
The recommendation of the World Health Organization goes a little further. It uses the concept of free sugars and also adds sugars from honey and fruit juices to the list. If more than 10 percent of a day’s energy comes from these sources combined, studies show a clear increase in the risk of gaining weight.
Is it worth eating sugar at all?
If sugar were to be denied to itself altogether, it would only make it two times more terrible.
Studies show that sugar is not as addictive as tobacco, alcohol and drugs, so that is why it does not have to be given up altogether. It is better to keep the amount in moderation and keep eating as flexible as possible.
What about milk and fruit sugar – are they too bad?
Ordinary sugar does not contain any minerals or other health-promoting substances. In addition to sugar, berries and fruits provide vitamins and fiber, for example. In addition to lactose, milk provides calcium and protein. They also have a filling effect, unlike sugar alone.
The quality of carbohydrates affects health just as much as the quality of fat, and studies show that berries and fruits have a very positive effect. Constantly eating too much regular sugar, in turn, impoverishes the diet and predisposes to obesity.
Certified nutritionist, Anna-Maria Teeriniemi, PhD, Department of Clinical Nutrition, Kuopio University Hospital
This article has appeared in Good Health magazine. As a subscriber, you can read all numbers free of charge from the digilehdet.fi service.
Source: Hyvä Terveys by www.hyvaterveys.fi.
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