Khaberni - Festive occasions and foods are associated with sugar, where people consume large amounts of processed sweets that have about 20 grams of sugar added to each piece, after which the desire to eat sweets becomes intense, and it is not easy to quit.
Numerous medical sources agree that consuming large amounts of sugar leads to weight gain, type 2 diabetes, high blood pressure, high cholesterol, and heart disease.
In this report from the "Independent" newspaper, nutrition experts offer advice on what can be done after occasions or to curb the craving for sweets.
Sudden stop or gradual?
Experts suggest two methods: sudden cessation and gradual cessation.
Dr. Vigaya Surambodi, Assistant Professor in the School of Health at the University of California, says: "It takes about 3 to 4 weeks to break a habit. Therefore, sudden cessation is one of my preferred methods."
Others believe that the sudden method will not last long. And that reducing sugar intake gradually by eating less sugary foods and small meals can help reduce cravings.
Nutritionist Beth Chironi from Cleveland Clinic says: "The very sudden method will not be effective in the long run" and suggests replacing sweets and eating fruit instead.
The natural alternative
Chironi advises "Quickly replace packaged chocolate with sweet, healthy fruit! Fruit contains sugars, sometimes up to about 20 grams per piece, but they are natural and come with other benefits."
The fructose found in fruit is not harmful when extracted from the fruit, unlike other products.
Chironi explains "Unless you are diabetic or have any other health condition that requires monitoring blood sugar levels, you probably are not eating enough fruit for the sugar in it to be a concern."
Nutritional recommendations encourage eating about two cups of fruit daily.
Sleep and hydration
In addition to the gradual sugar reduction plan, experts recommend focusing on sleep, exercising, drinking enough water, and touching grass, all of which distract and prevent intense cravings for sugar.
Most of us don't get enough of at least one of these activities.
According to Cleveland Clinic, research indicates that confusing dehydration with hunger may also stimulate a strong desire for sugar.
Drinking water is crucial. Women should drink at least 2.7 liters daily, and men 3.7 liters.
