American nutrition expert Jillian Kowala has revealed a set of simple and practical ways to reduce sugar cravings, in the context of increasing warnings about the dangers of overconsumption. Khaberni.
Excessive sugar intake is linked to the risk of heart disease, type 2 diabetes, as well as tooth decay and gum disease, while several studies indicate that intense sugar cravings may result from various factors, including fluctuations in blood sugar levels, stress, and lack of sleep.
To avoid the risk, the American Heart Association recommends not exceeding added sugars to 6 percent of daily calories for women and 9 percent for men, emphasizing that reducing sugar consumption is a fundamental step in maintaining overall health.
These cravings can be controlled by following a set of simple dietary and behavioral strategies, according to the medical site «Health». Among these strategies is avoiding overly restrictive diets; since low-calorie diets or abstaining from many foods can lead to increased cravings for sweets later.
Therefore, experts recommend following a balanced and flexible diet that occasionally allows for sweets without feeling guilty, which reduces episodes of overindulgence in sugar. Controlling blood sugar levels also plays an important role in reducing cravings for sweets; as consuming foods with a low to medium «glycemic index» promotes a feeling of fullness.
These foods include whole grains such as oats, brown rice, and quinoa, as well as legumes including lentils, chickpeas, and beans, in addition to non-starchy vegetables such as broccoli, spinach, and zucchini, and fruits like apples, pears, and berries.
Moreover, increasing the intake of foods rich in protein and fiber is another effective way; as these elements—found in foods like eggs, chicken, lentils, and oats—help slow digestion and increase satiety hormones, reducing the desire for snacks and sweets between meals.
Sleep is just as important as nutrition; as lack of sleep negatively affects blood sugar regulation and increases the tendency to consume sugary foods. Therefore, experts advise getting at least 7 hours of sleep daily. Stress also contributes to stimulating hunger hormones and reward centers in the brain, prompting increased sugar consumption. The impact of stress can be mitigated through exercise or relaxing activities.
Healthy alternatives Experts also advise moving away from unhealthy eating habits and gradually replacing them with better ones to reduce sugar consumption. For example, eating fruits or berries with a bit of dark chocolate after dinner instead of dessert, or drinking flavored sparkling water with natural juice instead of soft drinks.
There are also many healthy alternatives to common sugars, such as eating dates stuffed with almond butter and pieces of dark chocolate, or preparing «healthy ice cream» from frozen fruits like bananas or berries. You can also add natural lemon or cherry juice to sparkling water for a refreshing low-sugar drink.
