Why do you want to eat sweet things and how to control it

In general, among specialists there is a consensus on the main causes of frequent cravings for sweets:

• rest little
• An unbalanced diet
• excessive stress
• Boredom
• Go on very strict diets
• excessive use of sugar

And why, when faced with these situations, does our body ask us for something sweet and not, for example, salty?

The sweet taste is associated with pleasant sensations and well-being. According to some research, this relationship is due to the release of neurotransmitters such as endorphins after eating something sweet. In other words, a reward mechanism is created where the nutritional function of food is replaced to meet other needs (negative emotions, fatigue, withdrawal, etc.).

When the body asks you for something sweet...

Eating is one of life's pleasures and cravings for sweet things from time to time is normal. However, it is not the same to have a desire for sweets on time as to say "I can't stop eating sweets".

What happens to us when this need arises? Why do some people continually have a sweet craving?

The most common is that this anxiety to eat sweets is the result of the habit of eating a lot of sugar.

In this case, after eating something sweet, little by little, sugar levels begin to drop and the body asks for more. This bad habit creates a vicious cycle and can lead to serious health problems.

But why is it so hard to give up sweet things?

In our brain there are several areas related to the feeling of hunger and the desire to eat something sweet.

According to neuroscience, eating, as well as having sex, must be pleasurable in order to ensure survival. This is why they are also known as “ natural rewards ”.

When doing something pleasurable (eating a piece of chocolate cake, for example), a brain mechanism is activated that interprets this reward and uses some neurotransmitters to send signals to a part of the brain called the nucleus accumbens, generating a pleasant sensation.

The stimulation that is created at the brain level when seeing or thinking about sweet things is a consequence of the reward mechanism and that leads us to crave and eat sweets.

The fact that most people prefer sweet things to bitter or sour things is related to evolution. For our ancestors, bitter and acid were synonymous with poisonous and immature.

When you eat a lot of sugar, the sending of signals increases and also the sensation of pleasure. For this reason, it is normal that we want to repeat this experience and eat sweets even when our body does not need them.

Bad eating habits can have consequences for our health, but the good news is that they can be broken.

If you think you're eating too much sugar and want to limit your intake, here are nine tips that can help you develop new, healthier habits:

First of all, you must learn to recognize your emotions .

When the desire to eat sweets is activated by the reward mechanism, it is possible that without realizing it you are using the pleasant effect of sugar to cover up negative emotions. The next time your body asks you for something sweet, try to stop for a few minutes and ask yourself how you feel, if there is something that is causing you anxiety and stress. In this case, working on these emotions and the problems that cause you discomfort will help you feel better and stop looking for ineffective solutions such as sugar intake.

1. INCREASE YOUR PROTEIN INTAKE

The diet must provide a sufficient amount of protein, a macronutrient that is more satiating than carbohydrates. Foods rich in protein are legumes (including those derived from soybeans, such as tofu), nuts, seeds, and yogurts.

2. CHOOSE HEALTHY FATS

Fats aren't bad for you, but many people still believe this and don't get enough of the essential fatty acids they need, making cravings more likely. Unfortunately, the body cannot clearly convey what kind of nutrient it needs and to satisfy hunger we often choose sweet.

The body needs healthy fats to absorb fat-soluble vitamins like vitamins A and E or to produce hormones and enzymes. A certain amount of fat is also satiating and reduces inflammation in the body. Healthy fats are in olive oil, oil and flax seeds, nuts and seeds.

3. ONLY COMPLEX CARBOHYDRATES

Bread and other foods made with refined flour only provide simple carbohydrates. This means that these foods are less filling because they do not provide fiber and the blood sugar level will fluctuate too much, which favors cravings.

It is better to choose foods that provide complex carbohydrates: they contain more nutrients, vitamins and minerals, more fiber and therefore keep you satisfied for longer. Typical complex carbohydrates are whole grains, legumes, vegetables, and fruits.

4. MAGNESIUM AND SODIUM

Are you constantly craving sugar, chocolate, and other sweets? So your body could be deficient in magnesium. Or is it more of a salty food craving? Then the body could lack sodium.

Magnesium and sodium are two minerals that are quickly lost by the body through sweat. If they are not replenished, a deficiency develops which, in addition to other symptoms, can also manifest itself in voracious hunger. Foods rich in magnesium are:

• sunflower seeds
• Oatmeal
• Integral rice
• Wholemeal bread
• Dark chocolate
• almonds

To make up for a sodium deficiency, it is often enough to add a little more sea or iodized salt to foods.

5. SLEEP AND REGENERATION

At night our body rests, cells and tissues regenerate, the brain processes impressions and experiences, and the eating behavior of the following day is shaped.

If you don't get enough sleep, you release more of the hunger hormone ghrelin throughout the day, so you feel hungry more often. Therefore, it is important to find the optimal amount of sleep. For some it is six and a half hours, for others up to nine hours.

6. AVOID STRESS

Stress causes energy consumption and increases the tendency to snack. The problem is that snacks often contain too many calories. It is better to take regular breaks and find a balance.

Whether it's meditating, exercising, getting more sleep, reading a book, or meeting up with friends, do things to break your routine and avoid stress.

7. SPORTS AND EXERCISE

Cravings often have to do with emotions as well. Whether it's stress, sadness or anger, many people compensate their emotions with food to feel better afterwards. This effect often only lasts for a short time. It is better to keep happy hormones high in the long term, for example through sports.

Find a sport that you enjoy and that gives you everything you need. Those who play sports often eat healthier and are less likely to be hungry.