Eating regularly and
seeking a good distraction help decrease sugar cravings. Do people with diabetes
have an even stronger craving for sugar?
According to endocrinologists Ellen Simone Paiva and Lilian Kanda Morimitsu, science does not formally explain anything.
But we all know the story of "what's forbidden is tastier," right? "As eating sweets becomes forbidden, it starts to have a much greater power of seduction," comments Ellen Simone Paiva, who makes it clear that there is no scientific explanation for the fact.
The endocrinologist, Chady Satt Farah, alerts people with diabetes over-consumption of sugar in the short term can cause an imbalance in the disease - as happens with diabetic ketoacidosis, a severe metabolic dysfunction caused by relative or absolute insulin deficiency.
In the medium term, the sugar abuse causes chronic changes, such as retinopathy (non-inflammatory eye retinal damage), neuropathy (nerve damage), or diabetic nephropathy (when there is reduced kidney function caused by changes in the renal vessels, leading to loss of protein in the urine).
Therefore, it is essential to know how to stop sugar cravings? Want to know how? Check it out below.
Eat Regularly
If eating every three hours is already crucial for people who don't have diabetes, this is fundamental for people with the disease.
The endocrinologist and neurologist Ellen Simone Paiva explains that the drugs used in the treatment may not control blood glucose satisfactorily when the patient eats irregularly, leading to hyperglycemia episodes hypoglycemia.
"Staying without eating for a long time may cause an exaggerated craving for sugar or some food that satisfies hunger faster," reminds endocrinologist Lilian Kanda Morimitsu.
Chew Gum
Research conducted by the Pennington Biomedical Research Center and Louisiana State University, USA, shows chewing sugar-free gum helps to control the sugar craving, reducing the daily calorie intake by up to 40 calories/day and anxiety.
However, the measure may vary among people. Endocrinologist Lilian Kanda Morimitsu reminds us that chewing gum causes the body to release a more significant amount of gastric acid, increasing intestinal motility and leading to a more incredible feeling of hunger, i.e., the opposite of the desired effect.
Seek Distraction
Many times, the urge to consume sugars comes from the patient's anxiety. Opting for activities that provide distraction can help relax and alleviate the desire to eat sweets. "From watching TV, taking a simple walk around the block or talking to someone.
The person ends up diverting the attention, which was focused on the sweets, to other tasks, 'disconnecting' from this desire", explains nutritionist Jacqueline Pina.
Practice Physical
Activities
Besides being vital for weight loss and glycemic control, practicing a physical activity that provides pleasure is one of the weapons against the craving for more and more sugar.
The principle is the same as the one already presented: distraction. By doing an activity you like, you forget about the sugar craving and, also, it is suitable for your body. Look for a professional to help you.
Pinch A Fruit with
Cinnamon
How about nibbling on a fruit cooked with cinnamon? The nutritionist Jacqueline Pina explains that cinnamon is a thermogenic spice that increases metabolism and "deceives" the desire for sweets.
The fruit seems to get sweeter since this preparation leaves its sugar more concentrated.
Eat Sweet with Fiber or
Protein
Combining a sweet with fiber or protein is an extra option when the urge to abuse sugar appears. "The combination of a candy and fiber would be the best choice, since fiber would act as a 'barrier' to the entry of glucose into the bloodstream," says nutritionist Jacqueline Pina.
Fiber and protein remind us, endocrinologist, Lilian Kanda Morimitsu, slow down sugar absorption, helping to control cravings.
Leave the Sweets for
Dessert
Do you know which meals have the highest intake of soluble and insoluble fiber? Lunch and dinner. For this reason, eating sweets as dessert helps a person with diabetes to hold back the craving for sugar since, as previously mentioned, the fibers act as a "barrier" to the entry of glucose into the bloodstream, besides slowing down its absorption.
Besides, reminds Ellen Simone Paiva, this attitude makes life easier for those who use medication or insulin applications to control the disease. "When the candy is part of the meal, the treatment model, which already attends mainly these meals, doesn't change much.
When the candy is consumed in the middle of the afternoon, for example, the blood glucose peak that this will generate in the blood, many times, is not supported by the medication, and when the patient uses insulin, it will be necessary to take an extra bite in the middle of the afternoon to meet the new demand," he explains.
Enjoy Diet or Sugar-Free
Sweets
The market already has many food options for people with diabetes. The so-called "diet" foods are free of sugar, protein, and fat and, therefore, cater well to people with this disease. "Even a small bar of diet chocolate is allowed, giving preference to the bitter kind, as long as it is not a constant in the daily diet," Jacqueline Pina points out.
However, always resorting to these sweets can be harmful. According to endocrinologist Lilian Kanda Morimitsu, they are often fattier and more caloric than the original version, which will result in more significant weight gain.