Why Do We Crave Sweets More in Winter, and How Can We Enjoy Them Without Overindulging or Harming Our Health?
The pleasure of eating sweets and the reactions occurring in the brain during this process are akin to the feelings we get from hugs, playing with pets, or listening to favorite music.
Why Sugar Can Be Harmful
Here’s how excessive sugar consumption can negatively impact us:
- Weight Gain and Obesity
Sugar contributes to weight gain, which can lead to obesity.
- Tooth Decay Sugar can stick to your teeth, serving as food for harmful bacteria in the mouth. These bacteria create acids that destroy tooth enamel, leading to cavities.
- Negative Impact on Brain Function Excessive sugar consumption is linked to cognitive decline and degenerative disorders like Alzheimer’s disease and dementia. High-sugar diets can impair memory and cognitive functions, regardless of age. This may be due to the negative effects of sugar and fat on the central nervous system and the hippocampus, which controls memory and hunger responses.
- Increased Risk of Diseases
Excess sugar raises the risk of type 2 diabetes, cardiovascular diseases, fatty liver disease, certain cancers, and high blood pressure.
How to Curb Sugar Cravings
Doctors suggest first analyzing whether you’re truly hungry or experiencing emotional hunger. If you’re genuinely hungry, eat a balanced meal. If it’s emotional hunger, consider what emotions might be driving your desire for sweets.
And now the good news. Here are some effective tips to reduce sugar cravings:
- Replace the habit of eating sweets with pleasant activities or healthier treats. Call a friend, watch your favorite show, or take a relaxing bath. Eat some fruit or a handful of nuts, or enjoy decaffeinated tea (herbal blends, rooibos, or hibiscus are great options).
- Manage stress and anxiety. Practice meditation, breathing techniques, exercise, or engage in hands-on activities like, knitting.
- Exercise Regularly Physical activity boosts dopamine and endorphin production, improving your mood.
- Get Enough Sleep Maintain a consistent sleep schedule.
Follow sleep hygiene tips: turn off gadgets beforehand, use blackout curtains, and wear earplugs if your sleeping environment is noisy.
- Drink More Water Sometimes, thirst is mistaken for hunger. When craving sweets, try drinking a glass of water first.
Here are some options to satisfy your sweet tooth without harming your health:
- Fresh Fruits or Dried Fruits These contain natural sugars and provide fiber and micronutrients.
- Nuts and Seeds They are rich in protein, healthy fats, and fiber.
- Greek Yogurt with Fresh Berries or Fruits This is a filling snack loaded with protein, probiotics, vitamins, and calcium.
- Whole-Grain Crackers with Cheese A quick way to curb hunger with a good balance of protein, healthy fats, and complex carbohydrates.
How Much Sugar Can You Safely Consume Daily?
Doctors recommend that adults limit added sugar intake to less than 10% of their daily calorie consumption—this equals about 52 grams of added sugar (based on a 2,080-calorie diet). Ideally, aim for 5%, equivalent to seven sugar cubes.
Added sugars are found in sweets, sauces, breakfast cereals, sweetened yogurts, sugary milk drinks, and certain sodas or juice-based beverages. Reducing these should be your first step.