Surprisingly many health problems can be caused by excessive sugar intake.
Constant and daily eating of sugary treats affects well-being in many ways.
Once you get used to the constant snacking on sugar delicacies or sweet drinks, there is a risk that your intake of healthy foods will be too low.
- Eating a lot of sugar delicacies takes up space from healthy foods, says TtM, a legalized nutritionist Niina Hämäläinen from the Diabetes Association.
Read more: It's completely possible to get rid of the craving for sweets - get a checklist that will thoroughly reveal your pitfall
He knows that delicacies are coveted especially in situations where the eating rhythm or diet is wrong.
Hunger is one big factor that explains sugar cravings.
- Sugar cravings are at least halved when you improve your meal rhythm and eat enough normal nutritious food, Hämäläinen explains.
Delicacy is related to the brain’s reward system.
The reward system can be really powerful for some people.
- Glucose is the brain's only real source of energy, and the brain stays satisfied when something fast, sugary carbohydrate is eaten for low blood sugar, Hämäläinen explains.
Gourmet strike can be problematic
Niina Hämäläinen does not recommend total refusal or a strike.
Candy Day is not a good solution for everyone either.
Hämäläinen is of the opinion that life should not be a constant pinch and refusal.
- It is known that delicacies can be easily devoured if they cause a bad conscience.
A smaller number of treats with a good conscience is a better option than a total refusal.
Once you have become accustomed to the constant snacking of sugar delicacies or sweet drinks, there is a risk that your intake of healthy foods will be too low.Photo: ERIIKA AHOPELTO
He advises to pay attention to the amount of delicacies ingested.
- The dose size matters.
Of course, if you get a lot of sweet treats every day, then it may be appropriate to leave them out altogether for a while and focus on your basic diet.
If, on the other hand, the treating involves compulsive binge eating, it may be an eating disorder for which you should seek help.
The most suitable delicacy is immediately after a meal
If the craving for sweets is hard to control, you shouldn’t buy big chocolate bars and giant bags in the cupboard: when there are no delicacies nearby, it’s harder to grab them.
- The craving for sweets usually goes away quickly, unless it is due to hunger.
When sweet lust surprises, it’s worth thinking about when you’ve last eaten.
According to the expert, the most suitable moment for a small treat is immediately after a meal, when the rise in blood sugar remains moderate and the treat does not lead to fatigue.
Here's how sugar reduction works:
1. You do better
Sugar treats raise blood sugar quickly, which can make you feel good for a while.
However, blood sugar drops just as fast, leading to fatigue and a lack of pulling.
Rapid rises and falls in blood sugar can also cause malaise and, for example, headaches.
2. Weight management becomes easier
Sugar delicacies are high in unnecessary calories.
If they can be reduced by as much as half, the weight can drop and the fat accumulated in the middle body area can be reduced.
When losing weight, calories are often lowered and meals are compromised, resulting in uncontrolled sugar cravings and hence weight management problems.
3. The risk of diabetes is reduced
Sugar- and fat-rich treats interfere with sugar and fat metabolism and accumulate middle body fat.
Sugar drinks in particular clearly increase the risk of type 2 diabetes.
Controlling sugar intake gradually reduces the fat that has accumulated in the middle body area, which helps to reduce the risk of disease.
4. Concentration improves
Rapid increases and decreases in blood sugar adversely affect cognitive function.
The idea goes better and the memory refreshes as the rises and falls of blood sugar level off.
5. The skin feels better
Excessive sugar intake has been found to reduce skin elasticity and cause premature skin aging.
When sugar intake is reduced, the production of collagen, which acts as a building block for the skin, recovers quickly.
A diet high in sugar can interfere with deep sleep. Photo: Colourbox
6. Digestion improves
High levels of sugar can cause stomach symptoms such as constipation in a sensitive stomach.
Sugar also affects intestinal bacteria.
When sugar treats take up space from healthy foods, it is easy for the amount of fiber in the diet to be too low, which affects digestion.
7. The quality of sleep improves
A diet high in sugar can interfere with deep sleep.
If a lot of sugar treats are eaten in the evening, the blood sugars are first elevated and when they come down quickly, the quality of sleep suffers.
8. Teeth thank you
Constant snacking and eating sour, sweet drinks and juices is detrimental to your teeth.
The teeth perforate and the breath becomes foul-smelling.
In terms of acid attack on the teeth, it is better to enjoy a sugar treat as a dessert at the end of a meal and to stick to the meal rhythm.
9. The heart is better
High sugar intake increases the risk of heart disease through many different mechanisms.
The heart will thank you as you reduce the amount of sweet treats.
10. Liver can feel better
High sugar intake affects fatty liver.
Being overweight, especially in the middle of the body, begins to make the liver fat, but even in non-overweight people, a high sugar intake and especially consuming sugary soft drinks can lead to a fatty liver.
Fatty liver predisposes to type 2 diabetes.
Read more: It took a long time before Leeni Viio realized that the nasty symptoms were due to over-eating candy - one change a huge effect
Why doesn't Candy Day work?
The more you restrict the eating of delicacies, the more they are usually made by the mind.
This is the reason why many nutritionists, for example, do not recommend limiting candy intake to one day a week.
Licensed nutrition therapist, M.Sc.
- In some families, candy day does work, but if you limit the delicacies to yourself, it is easy to eat them with two hands on candy day.
This makes the single dose of sugar really high.
And when you can’t eat everything in one day, the delicacy often continues in the days to come.
Hämäläinen is in favor of tolerance, but he advises to keep the portions reasonable, no matter what the food.
- If eating candy produces great pleasure and if there is a strong craving for sweets, it is pointless to try to refuse sweets altogether.
You should try to eat healthily and variedly, allow yourself a small dose of delicacies when the mind does, and not buy too many delicacies in the cupboards.