Como parar seus desejos por açúcar

Sugary foods also affect the brain's reward system, triggering the release of feel good chemicals such as endorphins and serotonin. These boost our humor, leaving us wanting to go back for more. In other words, eating sugar kickstarts a chemical reaction that can create a cycle of addiction.

Cutting down on your sugar intake isn't easy, but there are steps you can take to make the process easier.

Think about why you’re craving sugar

It's important to stop and think about why you're craving sugar.

Pillai asks: "Are you physically hungry, or is there something else going on here? Are you looking to satisfy an emotion you're feeling, and perhaps using sugar to do so? Looking to meet that emotion in other ways is important."

For example, if you notice you feel very stressed and are craving sugar, could you try other gerenciamento de estresse techniques such as exercício, meditação, or journaling?

Distract yourself

Try doing something to take your mind off the craving and allow it to pass.

Pillai says: "Remember, it is OK to have sugar, but it’s important to not let it be the main go-to when you need to meet your emotions in other ways that can help in the long term."

Exercício releases endorphins - feel-good hormones - that can boost your mood and reduce stress.

Try food swaps

It's important not to completely restrict yourself when it comes to sweet foods, as you’ll end up craving it even more. Sometimes, it can help to swap sweets or chocolate for healthier alternatives such as fruit. However, be mindful that some seemingly healthy foods such as yoghurts can contain sugar. Pillai also suggests eating a small amount of what you fancy.

She advises: "Take a small portion in a bowl and be sure to eat this slowly and mindfully, allowing you to fully concentrate on the taste, flavours and sensations. This can help you feel satisfied with the smaller amount and stop the cravings."

Focus on your diet

Eating a healthy and balanced dieta overall can help reduce sugar cravings.

Pillai says you should make sure you are having filling meals throughout the day with enough proteína, wholegrains and healthy fats, and make sure you’re not waiting too long between meals.

"This will help to prevent your energy and açúcar no sangue levels from dipping," she explains. "When this happens, it’s very easy to go for something high in sugar to make us feel better."