Anxiety about eating sweets: why it appears, and what to do

Chocolate, apple pie, candies of all flavors, muffins, muffins and frappuccinos are just some of the many foods that we like to eat for their sweet taste.

The human being is biologically programmed to consume foods that have a high glycemic index, which give a lot of energy and allow to maintain vital functions. However, sometimes we eat 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 regrets about it.

Today we are going to talk about anxiety to eat sweets, what can be understood by sugar addiction, what causes it and some tips and strategies to deal with sugar so dangerous to our health.

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What is meant by anxiety to eat sweets?

The human body needs glucose to function. That is why, when blood sugar levels are below adequate, the body responds by looking for 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 excessively high amounts. That 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 that they needed it, instead of eating foods such as fruits that also have a significant supply of glucose, only that natural.

The abusive intake of sugar causes dopamine levels to increase in the brain, generating well-being. Increasing levels of dopamine, which results in a pleasant experience for the individual, makes him repeat the behavior in the long run. A long-term memory is generated that relates sugar to gratification, as with other drugs.

Sugar is, in essence, a substance that produces effects on our brain that are very similar to those of drugs such as cocaine, nicotine and alcohol. At first, it seems that your intake is controlled, but then you want more. The cravings end up becoming more and more frequent and strong, in addition to generating tolerance towards sugar and, therefore, requiring higher doses. How many times have we said that we would only eat a chocolate and we 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, in addition to that it can momentarily decrease attention and generate apathy temporary.

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What cause could there be behind this type of anxiety?

On many occasions, sweets are resorted to for reasons related to emotional problems rather than to have the real desire to consume something sugary. In popular culture the idea is very established that, in the face of a love affair or a breakup, the best way to deal with it is to eat a chocolate bar or attack a tub of frozen.

Thus, with these foods, it is intended to fill an emotional void, believing that consuming them will achieve some relief. The problem is that on many occasions this is how addictions begin, causing that, after a while since the long-awaited sweet was eaten, the desire to eat it returns, in the form of anxiety.

The funny thing is that it has been seen that, far from helping to cope with emotional problems, abusive sugar intake contributes to psychological problems such as depression. This has been addressed in the field of research in psychology, an example of which is 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 the be under a strict diet, in which carbohydrates are eliminated as if they were poisoned treated. Also, boredom contributes to going to the pantry to see what is there to do something.

How to control the urge to eat sweets?

Because wanting to drink something sweet is a very common problem in the population, There are many strategies and tips that have been given to win the battle against sugar. Here are some of them.

1. Distract the mind

Sometimes the anxiety about eating sweets can be caused by simple boredom or because nothing else is being done. This desire to drink something comes and goes, 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 attention from the craving for a cake or a treat are to read a book, watch a movie, go for a walk, paint a picture ...

2. Identify emotions

The craving to eat something sweet doesn't just come about. There has to be something to explain 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 you do not touch.

When the idea of ​​eating a piece of cake or a chocolate bar begins to cross our minds, we must ask ourselves what has caused us to have that ‘need’ now. We can also wonder if we have satiated with the previous meal.

It may be that, due to a family or work problem, we are more anxious than usual, trying to calm down by taking food that we think we need, even if it is not.

Once these emotions are identified, we can try to address them through more effective strategies than not eating sweets uncontrollably.

2. Do exercise

Physical activity is something that cannot be lacking in the life of anyone who wants to have good health habits.

Sport helps to de-stress, in addition to increasing the mood causing endorphins to be released and inducing a deep state of well-being.

But not only this type of activity helps the body to be healthy and burns calories, but also It also makes us less likely to binge on sweets after an intense session of sport.

While burning calories requires replenishing energy, being relaxed contributes to more decision-making. thoughtful, making, for example, instead of having a cupcake 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 who want to compulsively stop eating sweets make is to follow a strict diet. This, in addition to being dangerous to health because you run the risk of missing a lot of nutrientsIt is very unsustainable in the long term.

Completely eliminating carbohydrates from the diet causes that, after a few weeks, it is more likely to binge on all the foods that were 'forbidden' when eating regime.

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 with it you have all the necessary nutrients.

4. Don't buy candy

It may seem like a no-brainer, but one of the best ways to prevent the craving for eating sweets from overtaking us is to not have them at home.

Most binge-eating happens when you're bored at home, and between one thing leading to another, we ended up going to the kitchen, we looked at the pantry, we found a chocolate bar and we ate it whole.

A pretty good option to dissuade yourself from buying sweets is to make the calculation of how much is spent each week buying them. If in this way it is seen that a lot of money is being lost for something that only lasts a few minutes in our mouth, it is possible that we are less likely to buy them.

If with all this you are not able to control the urge to buy sweets, it is likely that you are facing a problem that requires the intervention of a dietitian and a psychologist, especially if there is a possibility of a addiction.

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5. Eat five meals a day

It is very common to hear, either 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 about every three hours allows you to control urges to eat food which are not suitable for health. The key is to be satiated in the morning and by noon. By having full energy reserves, cravings for eating are less likely to arise.

Breakfast should be complete and nutritious, with a contribution of between 400 and 450 calories, which should include dairy, carbohydrates such as whole wheat bread, proteins such as tuna or tofu and there should always be at least one piece of fruit.

Mealtime is equally important. Foods eaten at noon should have a significant supply of fiber and protein. Legumes and vegetables should never be lacking, 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 give it a try. If it is achieved master attention focus, stay calm and be aware that it is needed, the craving for eating sweets is something that will rarely appear.

7. Eat sweet, but healthy

If all attempts to leave out sweets have been unsuccessful, a good option is to gradually replace refined sweets with more natural sweets.

Understanding by natural sweets those that do not have added sugar, we must talk about the chocolate with more than 85% cocoa, nuts, dried fruit such as dates and dried apricots and, of course, whole fruit.

Strawberries, apples, oranges and bananas are excellent natural treats that fill us up with an important supply of fiber and water.

If the palate is not yet educated and these delicacies are perceived as something bland, it is always You can sweeten them with natural sweeteners such as cinnamon, cocoa powder or coconut grated.

8. Read labels

To become more aware of the amount of sugar you are taking, it is highly recommended to read the labels of the products you buy. Things that apparently don't look like they have sugar, surprisingly they have it and in large quantities: tomato sauces, supermarket bread, sausages ...

If it is possible to detect the added sugar in the food and you choose to buy those that have not been sweetened, in addition to feel healthier, we will have a better relationship with food and we will progressively detoxify from it substance.

9. Drink more water

On many occasions the desire to drink something sweet and, in general, hunger, is confused with thirst. If you drink a lot of the liquid element the stomach is 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 taste such as chamomile or lavender, without the need to add sugar or honey.

Caffeinated drinks, such as coffee or tea, increase anxiety because this substance increases nervousness. In addition, the very bitter taste of these drinks makes you tend to look for something sweet to counteract it.

10. Brush your teeth after eating

It may seem like rather unhelpful advice, but the truth is that it works in a way that is surprising. When we brush our teeth, especially with mint-flavored toothpaste, we are left with a fresh mouth with a sweetish taste.

This makes them less craving for sweets and 'getting their mouth dirty', in addition to the fact that mint makes the taste of food change for a short period of time, making it less palatable.

Bibliographic references:

Knüppel, A., Shipley, M. J., Llewellyn, C. H., & Brunner, E. J. (2017). Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Scientific reports, 7 (1), 6287. doi: 10.1038 / s41598-017-05649-7