High sugar consumption is not at all healthy and has serious repercussions on our organism. Limiting sugar consumption and learning to recognise the symptoms of a sugar addiction is a key step in preventing the onset of health problems.
High sugar consumption extends its negative effects on the entire organism.
However, it is important to point out that simple sugars are not all the same: it is essential for our health that we learn to select “healthy” sources from which to obtain this macronutrient that acts as a true fuel for the entire organism. Such sources are, first and foremost, fruit and vegetables (in the right dosages).
The negative etiquette associated with sugar consumption - we repeat - is related to the quality (origin) and quantity of simple sugars, which, more often than not, occurs unintentionally. Suffice it to say that about 75% of packaged foods contain sweeteners. The inordinate consumption of sugary drinks, sweeteners (such as honey, jam, fructose, glucose or maple syrup), alcoholic beverages, and packaged products (such as biscuits and snacks), leads us to unknowingly consume far more total sugars at the end of the day than recommended by the WHO and FDA (between 5 and 10%).
Sugar addiction is the ever-increasing need to consume sugary drinks and foods. It is also known as sugar craving, an English term for an inordinate and uncontrollable desire for foods high in sugar. This category includes not only sweets but also so-called junk food, i.e. processed foods with added simple sugars, salt and harmful fats, sold everywhere and at more than affordable prices.
Sugar addiction is the ever-increasing need to consume sugary drinks and foods. It is also known as sugar craving, an English term for an inordinate and uncontrollable desire for foods high in sugar. This category includes not only sweets but also so-called junk food, i.e. processed foods with added simple sugars, salt and harmful fats, sold everywhere and at more than affordable prices.
On the body, sugar addiction can be the cause of:
- obesity, abrupt weight gain with di iculty losing weight, and diabetes;
- possible heart problems;
- possible dizziness and migraine and possible problems with the gastrointestinal tract;
- impairment of metabolic function, with increased triglycerides;
- acceleration of the onset of some forms of cancer;
- impairment and worsening of brain capacity.
Large consumption of sugary substances has a negative impact on the brain. There is impairment of memory and learning capacity due to a slowing of cognitive functions. Sugar has negative effects on the production of insulin, the protein hormone responsible for controlling the amount of glucose in the blood. In cases such as this, resistance to the hormone (insulin resistance) develops, causing a weakening of synaptic connections between neurons with a consequent impairment of cognitive abilities.
Sugar addiction affects not only the body but also the psyche.
High or low blood glucose peaks affect the normal balance of hormones and can cause:
- increased anxiety, depression and irritability;
- hyperactivity, frequent mood swings and emotional instability;
- feeling of exhaustion.
A sudden and drastic reduction of high sugar doses may lead to the manifestation of certain symptoms associated with sugar withdrawal, such as:
- severe headaches;
- feeling of bloating, nausea or sudden cravings;
- muscle cramps and feeling tired.
All the symptoms listed above are temporary and in most cases, they only persist for a few days and then disappear for good.
Counteracting sugar addiction is not easy but there are steps that can be taken to make detoxification less of a pain. The first thing to keep in mind when trying to reduce sugar consumption is not to get overwhelmed by the desire to do it as fast as possible. It is a mistake that is easily made and often does not lead to good results: you end up stopping everything a few days after you have started, immediately returning to your old habits.
To reach your goal, you will need a few weeks to establish and consolidate healthy habits. Start by reducing the amount of white sugar a little at a time, starting with what you put in your coffee, tea or milk.
Another way to combat sugar addiction is to try to replace it with healthier alternatives. An excellent natural sweetener is certainly honey or agave syrup, or in desserts use fruit as a natural sweetener, for example by using blended apples, dates or sultanas instead of sugar.
Fruit contains natural sugars and is rich in many nutrients and vitamins that are good for your health. The advice is to always prefer seasonal fruit, to eat it as a mid-morning and afternoon snack to replace snacks and other pre-packaged foods (recommended dose: about 300 grams total per day).
According to experts, people suffering from sugar addiction cannot distinguish sugar cravings from water cravings. For this reason, whenever you have a craving for sweet food, try drinking a glass of water to alleviate the feeling of discomfort. In general, try to drink no less than 1.5 litres of water per day to preserve the well-being of the body. Sugar is included in any processed and preserved food, even those you would not expect. That is why it is so important to read labels carefully to see if there are any additional sweeteners in the packet you are eyeing. This will help you keep your sugar intake under control. Complex carbohydrates (bread, pasta, rice), if taken in excessive doses, are converted by the body into simple sugars and subsequently, into triglycerides.
When we eat too much, we succumb to the symptoms of addiction such as feeling tired, mental confusion and cravings for more sugar after a very short time. If we then add a sedentary lifestyle to the wrong diet, we accumulate harmful reserve fats that we could do without. You can try replacing pasta with wholemeal alternatives that are sometimes even more nutritious such as buckwheat, venus rice, millet or quinoa. It is also very important to always include a source of protein/good fats in our main meals or snacks in order not to have glycaemic peaks. Increasing your consumption of vegetables will enable you to lose weight, acquire more vitamins, and also benefit your self-esteem.
FIND A WAY TO EXHAUST YOUR FRUSTRATION WITH PHYSICAL ACTIVITY
Doing fitness will help you relax and clear your mind. In addition, practising a sporting activity is also helpful in keeping mood swings resulting from stress under control. Eating well and doing sport regularly are perfect habits for taking care of yourself.
(Article by Dr Cristina Giusto - Nutritionist Biologist)
