Sweet dessert after meals is often considered the perfect "final" for the culinary experience. However, many people still feel cravings for sweets at unusual times such as midnight, stressful times or when tired...
From a feeling of rapid satisfaction to lethargy and irritability afterwards, sugar cravings not only affect physical health but also lead to emotional disorders.
Dr. Sameer Bhati, Director of Public Health at Healing touch Super Speciality Eye Care (New Delhi, India), shared with hindustantimes that sweet cravings are not simply the need to eat, but a chemical reflex related to the brain.
Sugar is broken down into glucose, which is the main source of energy for the brain. When glucose levels drop slightly, you are prone to fatigue and loss of concentration. Eating sugar will immediately make you feel more alert and happy, Mr. Bhati explained.
However, problems start when sugar consumption constantly stimulates dopamine, a neurotransmitter that creates feelings of happiness.
"The soldiers reacted to sugar as a reward. The strong release of dopamine makes you want to repeat this behavior, thereby forming a loop of sugar addiction, Dr. Bhati emphasized.
It is worth mentioning that the craving for sweets after meals often does not come from real hunger, but from psychology. The brain remembers the pleasure from the previous meal and forms habits. Gradually, you will need more sugar to achieve the same feeling. This is a road to being overweight, diabetes and cardiovascular problems.
To control this loop, Dr. Bhati recommends 5 simple but effective solutions:
Balanced meals: Eat a mixture of complex carbohydrates, protein and healthy fats such as whole grains, nuts, beans and vegetables to slow down glucose uptake.
Don't skip meals: Eating on time helps maintain stable energy, avoiding spikes in blood sugar that cause a strong craving for sweetness.
Increase dopamine naturally: Exercise, meditation, listening to music, or going out for a walk are all natural ways to help the body secrete dopamine without having to go out.
Read food labels carefully: hidden sugar is present in many forms, even in "strengthening" foods. Be careful with the ingredients on the packaging.
Drink enough water: The dehydrated body is sometimes mistaken for a feeling of hunger. Drinking water regularly helps reduce the need for unnecessary snacking.
Understanding the biological mechanism behind sugar cravings and applying the above simple solutions, you can completely escape the "d dopamine loop" without having to completely give up your favorite sweets.
