Signs of sugar addiction and health harm
Sugar addiction is not only a sweet habit but also a physiological and psychological reaction. According to Dr. Jamie Johnson, a nutritionist at the University of California, USA, some people use sugar to cope with emotions, leading to severe sugar cravings, fatigue after eating and mood swings. This is a warning sign that the diet needs to be adjusted".
Common manifestations include eating sweets regularly even when not hungry, feeling unwell when not having sugar, mood swings, eating sugar to cope with stress and hiding sugar intake. Prolonged sugar addiction can lead to weight gain, tooth decay, inflammation, insulin resistance, type 2 diabetes and the risk of heart disease.
Causes of sugar addiction include imbalances in neurotransmitters such as serotonin, eating habits, lack of sleep, stress or taking certain medications. A diet lacking in protein, fiber and healthy fats also increases cravings for sweetness.
How to control sugar cravings and detoxify the body
Detoxifying sugar is not only about cutting down on sweets but also requires a scientific strategy. Brittany Poulson, MDA, RDN, CDCES, nutritionist and diabetes educator in Utah, USA, said: Drinking plenty of water, increasing fiber and protein, adding healthy fats from fatty fish and nuts helps reduce cravings for sugar and stabilize blood sugar levels.
Some specific steps:
Drink plenty of water: Supports digestion and satiety, limits cravings for sweets.
Eat enough protein and fiber: Improve energy control, maintain concentration and limit sugar cravings.
Add healthy fats: Fish, nuts, avocado help digestion slower than sugar, preventing sudden increases in blood sugar.
Get enough sleep: Lack of sleep increases appetite-stimulating ghrelin and reduces appetite- suppressing leptin.
Exercise regularly: Helps reduce stress, increase endorphins to replace the feeling of excitement from sugar.
Avoid sugary drinks: Choose water or sugar-free drinks to reduce empty calories.
According to experts, limiting added sugar should be below 9 teaspoons per day for men and 6 teaspoons for women. Fruit or milk sugar is a healthier choice.
