Those who do not want to have breakfast in the morning, those who skip lunch or have a light meal, those who wake up at night and eat sweets or snacks, I hear you say, “I can’t stand sweets”, “My body needs sugar too”, “If I don’t eat something sweet, my blood sugar drops”. Do you know that you meet your sugar requirement from all the foods you consume (except the meat group)? Well, what if you feel needy because you don’t have enough and stable nutrition for the foods that we call sweets, which are low in nutritional value and high in calories? Do you know that even if there is no fat in these high-calorie foods consumed, they will be stored as fat in the body?
The craving for sweets is usually caused by an excess of insulin hormone. In these individuals, there is a desire to eat sweets 2-3 hours after meals, drowsiness in the afternoon, restlessness, calming down and feeling appropriate after eating sweets. This is one of the main reasons for weight gain.
Aim; Maintaining sugar-insulin stability!
When insulin is too high, serotonin, known as the satisfaction hormone, cannot be secreted in the blood, and the desire for sweets increases in order to lower the excess insulin and secrete the satisfaction hormone. First of all, foods such as chocolate and cake dough desserts that increase blood sugar rapidly are preferred. As a result of their wrong diet, these people become unable to stop eating sweets. If you consume medium meals frequently and do not separate the carbohydrate-protein pair from each other at any meal, these sudden fluctuations in your blood sugar will not occur.
Golden Rules to Avoid Your Sweet Cravings:
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Include proteins such as milk, cheese and eggs for breakfast.
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Do not forget that the foods that raise your blood sugar the fastest are tea sugar, honey, jam, molasses, cake and sweets and avoid them.
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Know that complex carbohydrates containing fiber such as whole wheat bread, whole wheat rice, bulgur will make you hungry late and choose these carbohydrate sources.
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Definitely have a meal every 2-3 hours.
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Do not go too far when choosing fruits and vegetables such as potatoes, bananas, carrots, which have the feature of rapidly increasing blood sugar.
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Make sure to consume protein along with carbohydrates in your meals. (For example, consume milk or yoghurt with fruit in your middle meals.)
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Do not exercise while hungry. As a result of heavy training for a very long time, your blood sugar drops and your sweet craving begins.
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Avoid alcohol, as alcohol will cause your blood sugar to rise too high at first and then quickly drop.
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Choose foods made from wholemeal flour instead of foods made from white flour.
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When you feel a sweet craving, quench your cravings with fruits or milk/fruit desserts.
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Real ice cream is one of the healthiest desserts. It contains both milk cluster and fruit cluster. You can satisfy your sweet need with these ice creams. However, since the commercial ice creams produced in recent times are in the form of frozen whipped cream, their fat content is high. Do not use your preference for these ice creams.
