Everyone likes sweets, don't they? But what if you don't want to or can't stop? Here are 7 strategies against sugar addiction
It is common knowledge that sugar can be just as addictive as cigarettes or drugs. The above-average consumption of sweets has a negative effect on body weight and is detrimental to health - even leading to sugar addiction. But why are some people less able to control their cravings for sweets than others? Scientists from the USA found out that there are also genetic causes for sugar addiction - see more on this below.
Negative consequences of sugar addiction
But is sugar addiction really only due to us and within us? Hardly: 75 per cent of all the products we buy every day in the grocery store are sweeter than they need to be.
On average, every German consumes 75 grams of sugar every day (that's more than 20 teaspoons a day!) - the current recommendation of the World Health Organisation (WHO) is 25 grams. Too much (stoked) craving for sweets or sweetened foods, however, automatically leads to more cravings for sugary foods and in the long run harms one's health if one keeps giving in to it - a vicious circle. Sugar not only ruins your teeth, but also makes you fat, promotes diabetes, damages the intestinal flora, can also destroy the retina of the eyes and promotes the visually premature ageing process of every sugar junkie.
How to beat sugar addiction?
But don't worry, even our genes are not a one-way street in this regard. Even those who carry the predisposition can counteract the craving for sweets and the effects of sugar addiction.
It is up to you to decide whether the craving for sweets will control you or whether you will be able to control the sugar addiction on your own. Especially since most people consume their daily sugar unconsciously and are often not even aware of what they are actually doing.
Beispiel einer Kundin, welche mit dem Gym to Go (incl. App) ihr Ziel erreicht hat.
Even small tricks therefore help to get sugar addiction under control - here are effective countermeasures against a possible sugar addiction!
7 strategies against sugar addiction
1. keep your blood sugar level constant
Start the day with a nutritious breakfast. Carbohydrates ensure that empty energy stores are replenished. Prefer whole-grain products, as the fibre they contain has a satiating effect. Take a 3-4 hour break between snacks and meals so that the pancreas can rest. Avoid eating anything at least three hours before going to bed - this promotes insulin secretion and stops fat burning.
2. bet on proteins
Make sure you get enough protein during the day. Proteins, i.e. egg whites, have a long-lasting satiating effect because they are digested more slowly. In addition, some proteins contain amino acids (tryptophan and tyrosine) that are involved in the formation of the satiating brain messengers serotonin and dopamine. Eat pulses, lean meat, low-fat dairy products, mushrooms and cereals more often.
3. consciously avoid sugar and sweeteners
Take as extensive a sugar break as possible for a fortnight. After an initial craving, the body gets used to it - the sugar cravings subside. Even after giving up, you should consume industrial sugar, sweet juices and sweets only in small quantities.
If this is too difficult for you at the beginning: Slowly reducing your consumption can be more promising than a large-scale withdrawal. For example, if you eat a whole bag of M&Ms every day, you should first try to limit yourself to half a pack. If you usually have two teaspoons of sugar in your coffee, you can make do with just one, while your sweet drinks (e.g. fruit juices or lemonade) should first be diluted with water before (ideally) being dispensed with altogether.
4. hidden sugar: watch out for the ingredients!
One of the insidious things about sugar consumption is that it often goes completely unnoticed. Many food products available in the supermarket contain sugar that is often not even known! The best example: ketchup and similar condiments. But the unhealthy sweetness also lurks in all kinds of ready-made meals, yoghurt, salad dressings, canned vegetables and even white bread and meat sausage.
How to avoid this consumer trap if you want to eat healthy? By looking carefully! Read the small print on the label and look out for terms like sucrose, lactose, dextrose, fructose, maltose, sweet whey powder and corn or starch syrup - because behind them there is always sugar! Sucrose - cheap sugar produced from sugar beet, sugar cane and sugar palms - makes up the largest part of this - and is not part of the classic human diet at all, the body can manage completely without it.
5. sleep enough
People who sleep too little gain weight faster. The lack of energy and the need to compensate for it increases the craving for sugar. 7-8 hours of sleep is sufficient on average. Make sure that the room is properly darkened and that fresh air is provided. The room temperature should be 14 to 18 degrees. Only then can the body fully regenerate.
6. try to avoid stress
Since sugar has a calming effect due to the production of serotonin in the brain, stressed individuals are considered particularly at risk. Stress hormones fuel sugar and fat cravings and promote fat storage. Make sure you eat at set times and take time out. Stress-reducing herbs such as rhodiola or valerian can also help you live a more balanced life.
7. move enough
Wissenschaftler der Universität von Exeter vermuten, dass körperliche Aktivität bestimmte Botenstoffe im Gehirn dazu veranlasst, Süchte und Gelüste einzudämpfen.
Deine perfekte Unterstützung für mehr Bewegung: Gym to Go (incl. App)
Schon ein 15-minütiger flotter Spaziergang dämmt den Heißhunger ein. Zudem sorgt ein ausgeglichenes Sportprogramm für einen höheren Stoffwechsel, der sich positiv auf die Energiebilanz des Körpers auswirkt.
Sugar addiction: The pleasure principle and the power of genes
The key to fighting sugar addiction lies in the reward area of our brain. Eating is a natural, positive key stimulus and causes the release of dopamine. This brings up feelings of happiness that entice us to repeat the vital behaviour.
Using fMRI (functional magnetic resonance imaging) scans, the researchers found that many adolescents who suffer from sugar addiction have fewer dopamine receptors than their lean peers. In addition, their reward area in the brain is less pronounced, so they have to consume larger amounts of sugar to achieve the same happiness effect.
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ENG 🇬🇧
Everyone likes sweets, right? But what if you don't want to or can't stop? Here are 7 strategies against sugar addiction
It is common knowledge that sugar can be just as addictive as cigarettes or drugs. The above-average consumption of sweets has a negative effect on body weight and damages health - even leading to sugar addiction. But why are some people less able to control their cravings for sweets than others? Scientists from the USA found out that there are also genetic causes for sugar addiction - see more on this below.
Negative consequences of sugar addiction
But is sugar addiction really only down to us and within us? Hardly: 75 percent of all the products we buy every day in the grocery store are sweeter than they need to be.
On average, every German consumes 75 grams of sugar every day (that's more than 20 teaspoons a day!) - the current recommendation of the World Health Organization (WHO) is 25 grams. Too much (fueled) craving for sweets or sweetened foods, however, automatically leads to more cravings for sugary foods and, in the long run, harms your health if you keep giving in to it - a vicious circle. Sugar not only ruins teeth, but also makes you fat, promotes diabetes, damages the intestinal flora, can also destroy the retina of the eyes and promotes the visually premature aging process of every sugar junkie.
How to beat sugar addiction?
But don't worry, even our genes are not a one-way street in this regard. Even those who carry the predisposition can counteract the craving for sweets and the effects of sugar addiction.
It's up to you whether the craving for sweets controls you or whether you can control the sugar addiction on your own. Especially since most people consume their daily sugar unconsciously and are often not even aware of what they are actually doing.
Even small tricks therefore help to get sugar addiction under control - here are effective countermeasures against a possible sugar addiction!
7 strategies against sugar addiction
1. Keep your blood sugar level constant
Start the day with a nutritious breakfast. Carbohydrates ensure that empty energy stores are replenished. Prefer whole-grain products, as the fibre they contain has a satiating effect. Take a 3-4 hour break between snacks and meals so that the pancreas can rest. Avoid eating anything at least three hours before going to bed - this stimulates insulin secretion and stops fat burning. 2.
2. Focus on proteins
Make sure you get enough protein during the day. Proteins, i.e. egg whites, have a long-lasting satiating effect because they are digested more slowly. In addition, some proteins contain amino acids (tryptophan and tyrosine) that are involved in the formation of the satiating brain messengers serotonin and dopamine. Eat legumes, lean meats, low-fat dairy products, mushrooms and grains more often.
3. consciously avoid sugar and sweeteners.
Take as extensive a sugar break as possible for two weeks. After initial cravings, the body gets used to it - sugar cravings subside. Even after giving up, you should consume industrial sugar, sweet juices and sweets only in small quantities.
If this is too difficult for you at the beginning, slowly reducing your consumption can be more promising than going without sugar altogether. For example, if you eat a whole bag of M&Ms every day, you should first try to stick to half a pack. If you usually have two teaspoons of sugar in your coffee, you can make do with just one, while your sweet drinks (e.g. fruit juices or lemonade) should first be diluted with water before (ideally) being dispensed with altogether.
4. Hidden sugar: Pay attention to the ingredients!
One of the insidious things about sugar consumption is that it often goes completely unnoticed. In many food products that are available in the supermarket, there is sugar that you often don't even know about! The best example is ketchup and similar seasoning sauces. But the unhealthy sweetness also lurks in all kinds of convenience foods, yogurt, salad dressings, canned vegetables and even white bread and meat sausage.
How to avoid this consumer trap if you want to eat healthy? By looking closely! Read the small print on the label and look out for terms such as sucrose, lactose, dextrose, fructose, maltose, sweet whey powder and corn or starch syrup - these always contain sugar! Sucrose - cheap sugar, which is produced from sugar beets, sugar cane and sugar palms - forms the largest portion - and does not belong at all to the classical food of humans, the body can completely manage without it.
5. Sleep enough
Those who sleep too little gain weight faster. The lack of energy and the need to compensate for it increases the craving for sugar. 7-8 hours of sleep is enough on average. Make sure the room is properly darkened and fresh air is provided. The room temperature should be 14 to 18 degrees. Only then can the body fully regenerate.
6. Try to avoid stress
Since sugar has a calming effect due to the serotonin production that takes place in the brain, stressed individuals are considered to be particularly at risk. Stress hormones fuel sugar and fat cravings and promote fat storage. Make sure you have set meal times and take time off. Stress-reducing herbs such as rhodiola or valerian can also help you live a more balanced life.
7. Get enough exercise
Scientists at the University of Exeter suggest that physical activity triggers certain neurotransmitters in the brain to curb addictions and cravings. Even a 15-minute brisk walk curbs cravings. In addition, a balanced exercise program increases metabolism, which has a positive effect on the body's energy balance.
Sugar cravings: The pleasure principle and the power of genes
The key to fighting sugar addiction lies in the reward area of our brain. Food is a natural, positive key stimulus and ensures the release of dopamine. This brings up feelings of happiness in us, enticing us to repeat the vital behaviour.
Using fMRI (functional magnetic resonance imaging) scans, researchers found that many adolescents who suffer from sugar addiction have fewer dopamine receptors than their lean peers. In addition, their reward area in the brain is less pronounced, so they have to consume larger amounts of sugar to achieve the same happiness effect.
