Food addiction exists; we can't eliminate food from our lives
because we need it as a source of nutrients. The key is to recognize foods that
can generate addiction, like the ones we show you below.
Table Sugar
The glycemic load of food, and
its rapid metabolism, are factors that influence the addictive power of food,
as has been proven.
So much so that table sugar is
one of the most addictive foods we can consume and other sources of free or
added sugars such as honey, syrups.
It is advisable to limit its
consumption whenever possible, using in its place sweeteners until reducing the
sweetness threshold or the appetite for sweets in our body.
Refreshments and Cola Drinks
With or without sugar, these sweet-tasting foods also have
caffeine that increases their addictive power.
Thus, although all sugary soft
drinks can generate addiction, even worse are the cola ones because of their
caffeine-derived components that stimulate the central nervous system and
encourage us to desire more and more.
Industrial Bakery (including
cookies and crackers)
Both a roll and a crunchy cookie or cracker can be addictive
because not only do they offer refined sugars or flours that metabolize
quickly, but they are also highly processed foods, and this is another factor
associated with addiction.
Also, they usually have fat and
sodium, which are other addictive components of food. And this, added to the
cookies' crunchy texture, can aggravate the situation by stimulating their
consumption and always wanting more.
Diverse Sweets
Due to their content in simple hydrates or added sugars, sweets,
in general, tend to generate addiction, and if we get used to consuming them
every day, we can get more and more hooked.
It is advisable to replace them
with fruits or options that satiate, such as raisins, peach ears, or similar
that have fiber and demand more digestive work.
Potato Chips
Among the commercial snacks, we find many addictive
alternatives. Still, bagged chips are the perfect combination of starches easily
assimilated into our body, sodium, and fats with a crunchy texture.
Thus, we can easily prove that it
is impossible to eat just one and that until we see the empty container, we
cannot stop.
It is advisable to consume
non-fried options such as baked chips and without salt. Spicy nuts or seeds are
also healthy alternatives.
Sugared Chocolate
Chocolate that includes milk, white chocolate, or chocolate with
a low percentage of cocoa and added sugar is an option that can be very
addictive because it has theobromine and free sugar.
The best option is to choose dark
chocolate with a high degree of purity and without added sugar. It has greater
satiating power, is less addictive, and provides more antioxidants and minerals
typical of cocoa.
Fried Corn Sticks or Other Fried
and Salted Snacks
Like potato chips, fried and salted snacks are very addictive
due to their fat and sodium content along with their crunchy texture.
Also, many have starch inside
and, therefore, do not satiate at all but push us to eat more.
The most advisable replacement is
the baked snacks or nuts and seeds roasted and spiced.
Ice Cream
While most are made from milk that provides quality protein, ice
cream is also rich in sugars and fats that combined stimulate addiction.
The most recommendable is to
choose homemade ice creams without added sugar.
Cold Cuts and Sausages
Cold cuts and sausages are very concentrated in salt and fat but
also, many include sugar or refined flours inside. Thus, they are processed
meats and are part of the ultra-processed ones that are always best avoided.
They are very delicious food, and
therefore, they can generate addiction without providing us with quality
nutrients. It is advisable to use fresh, cooked, and filleted meats such as
turkey or chicken breast in their place.
Sugared Cereals
Its crunchy texture, its high content in sugars (even in
"fitness" cereals), and its low contribution of proteins and many
times of fiber make these foods very addictive, especially for children.
Commercial cereals should always
avoid commercial cereals, and we can choose oats, whole grain couscous, puffed
quinoa, or similar without added sugar to include in our breakfasts.
Fast Food: Pizza, Hamburgers, and
Others
Like other ultra-processed foods on this list, pizza,
hamburgers, and other fast foods are among the most addictive foods we can
consume because of their easy-to assimilate hydrates, fats, and high sodium
content.
The low contribution of fiber and
other nutrients that satiate are the ones that make fast food an option that we
should avoid in order not to get too hooked.
These are foods that can generate addiction and that we recommend reducing to the maximum in our habitual diet if we want to take care of the health using what we eat.