Anxiety Over Eating Sweets: Why It Appears, And What To Do
Chocolate, apple pie, candies of all flavors, muffins, muffins and frapuccinos are just some of the many foods that we like to eat for their sweet flavor. And to a certain extent, it is normal for that to be the case.
Human beings are biologically programmed to consume foods that have a high glycemic index , which give a lot of energy and allow vital functions to be maintained. However, sometimes we overeat sweets, which can lead to health problems. Although we are aware of it, it is very likely that we find it difficult to control ourselves, reaching the point where we feel very strong remorse for it.
Today we are going to talk about anxiety over eating sweets what can be understood by sugar addiction, what causes it and some tips and strategies to deal with sugar, which is so dangerous for our health.
The human body needs glucose to function. That is why, when blood sugar levels are below adequate levels, the body responds by seeking out foods that contain a high glycemic content, in order to recover energy and maintain vital functions
However, the body does not have the ability to distinguish between foods with healthy sugar from those that contain it in too high quantities. This is why many people turn to industrial pastries, chocolate, candies, cakes and other foods with too much added sugar, using the excuse that they had low glucose and needed them, instead of eating foods like fruits that also have an important contribution of glucose, only natural.
Abusive sugar intake causes dopamine levels to increase in the brain, generating well-being The increase in dopamine levels, which results in a pleasant experience for the individual, causes them to repeat the behavior in the long run. A long-term memory is generated that relates sugar to gratification, as happens with other drugs.
Sugar is, in essence, a substance that produces effects on our brain that are very similar to those produced by drugs such as cocaine, nicotine and alcohol. At first, it seems that you are controlling your intake, but then you want more. The cravings end up becoming more frequent and stronger, in addition to building a tolerance towards sugar and, therefore, requiring higher doses. How many times have we said that we would only eat one chocolate and have finished the box?
Sugar addiction is not the only problem that comes with the consumption of this substance Diseases such as diabetes, cardiovascular problems, overweight, weakening of the immune system are caused by this white powder, and it can momentarily reduce attention and generate temporary apathy.
What is the cause behind this type of anxiety?
On many occasions, people turn to sweets for reasons related to emotional problems rather than because they have a real desire to consume something sugary. In popular culture, the idea is well established that, when faced with a romantic disagreement or a breakup, the best way to deal with it is to eat a bar of chocolate or attack a tub of ice cream.
Thus, with these foods, the aim is to fill an emotional void, believing that consuming them will provide some relief. The problem is that in many cases this is how addictions begin, causing the desire to eat it to return, in the form of anxiety, after some time has passed since eating the long-awaited sweet.
The curious thing is that it has been seen that, far from helping to deal with emotional problems, Abusive sugar intake contributes to psychological problems such as depression This has been addressed in the field of psychology research, an example being the study carried out by Anika Knüppel’s team, finding a significant relationship between addiction to sugary foods and depression.
Other aspects that may be behind the feeling of an uncontrolled desire to consume sugar are being under a strict dietary regimen, in which carbohydrates are eliminated as if they were poison. Also, boredom contributes to going to the pantry to see what there is in order to do something.
The anxiety of eating foods with sugar puts us in a vicious circle
As we have seen, it is clear that the human body is predisposed to make us experience foods rich in glucose in a particularly intense way; From the logic of natural selection, it makes sense that this is the case. However, That does not mean that anxiety over eating sweets is a purely biological phenomenon
Yes, it is true that there are important variables that have to do with our genes, the functioning of neurons and the metabolism of our body; Now, we must not forget that nutrition is one thing and food is another. This second factor takes into account behavioral elements. In other words, our way of eating is not a simple expression of our biology, but is based on many psychosocial processes that we can learn and unlearn. Therefore, if you experience anxiety about eating sweets, you should know that you can look for solutions based on introducing changes in your routines and emotional management.
How to control the desire to eat sweets?
Because wanting to eat something sweet is a very common problem in the population, There are many strategies and advice that have been given to win the battle against sugar Below we present some of them.
1. Distract the mind
Sometimes cravings for sweets can be caused by simple boredom or not doing anything else. These desires to have something come and go, regardless of whether or not the much-desired sweet is consumed.
For this reason, a good way to avoid falling into temptation is keep your mind busy and, if possible, away from the kitchen
Some good ways to distract your attention from the craving for a cake or a candy are reading a book, watching a movie, going for a walk, painting a picture…
2. Identify emotions
The anxiety to eat something sweet does not arise just because. There has to be something that explains it, and on many occasions this type of behavior arises from the need to fill an emotional void.
It is therefore very important knowing how to identify the emotions that are behind the desire to eat something that is not appropriate
When the idea of ​​eating a piece of cake or a chocolate bar begins to cross our mind, we must ask ourselves what has made us have that ‘need’ now. We can also ask ourselves if we have been satisfied with the previous meal.
It may be that, due to a family or work problem, we are more anxious than usual, trying to calm ourselves by eating foods that we think we need, even if we do not.
Once these emotions are identified, we can try to address them through more effective strategies than not eating sweets without control.
2. Exercise
Physical activity is something that cannot be missing in the life of anyone who wants to have good health habits.
Sport contributes to de-stressing, in addition to increasing the mood causing endorphins to be released and inducing a deep state of well-being.
But not only does this type of activity help keep the body healthy and burn calories, it also makes us less likely to binge on sweets after an intense sports session.
Although burning calories requires replenishing energy, being relaxed helps to make decisions in a more thoughtful way, making, for example, instead of having a cake as soon as we get home we choose to have a delicious and healthy apple..
3. Eat a healthy, balanced and realistic diet
One of the big mistakes that many people make who want to stop eating sweets compulsively is to go on a strict diet. This, in addition to being dangerous for health because there is a risk of stopping taking in many nutrients is something very unsustainable in the long term.
Completely eliminating carbohydrates from your diet makes you, after a few weeks, more likely to binge on all the foods that were ‘off limits’ when you were on a diet.
The best option is to follow a healthy, balanced and realistic diet , in which all food groups are represented. It is highly recommended to follow the advice of a nutritionist to ensure that you have all the necessary nutrients.
4. Don’t buy sweets
It may seem obvious, but one of the best ways to prevent the craving for sweets from overcoming us is to not have them at home.
Most binge eating happens when we are bored at home and, as one thing leads to another, we end up going to the kitchen, looking in the pantry, finding a bar of chocolate and eating it all.
A pretty good option to discourage yourself from buying sweets is to make calculating how much is spent each week buying them If in this way it seems that a lot of money is being lost for something that only lasts a few minutes in our mouth, we may be less inclined to buy them.
If with all this you are not able to control the impulse to buy sweets, it is likely that you are facing a problem that requires the intervention of a dietician and a psychologist, especially if there is a possibility that you are facing an addiction.
5. Eat five meals a day
It is very common to hear, whether in the media or in the closest circle, that it is recommended to eat five meals spread throughout the day. This recommendation is not accidental.
Eating more or less every three hours allows you to control the urge to eat food which are not suitable for health. The key is to be full in the morning and at noon. When you have full energy reserves, anxiety about eating is less likely to arise.
Breakfast should be complete and nutritious, with a contribution of between 400 and 450 calories, which should include dairy products, carbohydrates such as whole wheat bread, proteins such as tuna or tofu and there should always be at least one piece of fruit.
Meal time is equally important. Foods eaten at midday should have a significant contribution of fiber and protein. Legumes and vegetables should never be missing, in addition to incorporating healthy fats such as olive oil or avocado.
6. Meditation
Meditation is always a good option to control impulses and make us aware of what our real needs are.
This can be a tricky thing to do, but it never hurts to try it. If it is achieved dominate attention focus, stay calm and be aware that it is needed, anxiety over eating sweets is something that will rarely appear.
7. Eat sweets, but healthy
If all attempts to give up sweets have failed, a good option is to progressively replace refined sweets with more natural sweets.
Understanding natural sweets as those that do not contain added sugar, we must talk about chocolate with more than 85% cocoa, nuts, dehydrated fruit such as dates and dried apricots and, of course, whole fruit
Strawberries, apples, oranges and bananas are excellent natural treats that satisfy us with an important contribution of fiber and water.
If your palate is not yet educated and you perceive these delicacies as somewhat bland, you can always sweeten them with natural sweeteners such as cinnamon, cocoa powder or grated coconut.
8. Read labels
To become more aware of the amount of sugar you are eating, it is highly recommended to read the labels of the products you buy. Things that, apparently, don’t seem to have sugar, Surprisingly, they have it and in a lot of it: tomato sauces, supermarket bread, sausages.
If we can detect added sugar in foods and choose to buy those that have not been sweetened, in addition to feeling healthier, we will have a better relationship with food and we will progressively detoxify ourselves from this substance.
9. Drink more water
On many occasions the desire to have something sweet and, in general, hunger, is confused with thirst. If you drink too much of the liquid element, the stomach remains full not being able to fit anything else and having less desire to eat food.
It is very important that if you decide to opt for this option, you only drink water or infusions with a certain sweet flavor such as chamomile or lavender, without the need to add sugar or honey.
Caffeinated beverages, such as coffee or tea, increase anxiety because this substance increases nervousness. Furthermore, the bitter taste of these drinks makes people tend to look for something sweet to counteract it.
10. Brush your teeth after eating
It may seem like quite unhelpful advice, but the truth is that it works in a way that is even surprising. When we brush our teeth, especially with mint-flavored toothpaste, we are left with a fresh mouth with a sweet taste.
This makes you less likely to eat sweets and ‘dirty’ your mouth in addition to the fact that mint changes the flavor of foods for a small period of time, making them less appetizing.
