Chow to stop the desire to eat sugary foods excessively (sugar cravings) is important to know, especially for people who have this habit. The reason is, excessive consumption of sweet foods can be harmful to health, you know.
Consumption of sweet foods is actually not always bad, as long as it is not excessive or too often. Only, people who experience sugar cravings usually have a desire to eat sweet foods even when not hungry. Well, this can then have a negative impact on health.
The Impact of Consuming Too Much Sweet Food
Apart from habit, the desire to eat sweet foods can also be influenced by other factors, such as stress, lack of calorie intake, and lack of sleep.
According to research, when our bodies are tired or lack energy, the brain will stimulate the emergence of hunger and the urge to eat sweet foods or drinks. This is the body's natural response to meet energy needs.
However, if consumption is not controlled, sugary foods can increase the risk of diabetes, obesity, tooth decay, and gum disease. Therefore, you are advised to limit the consumption of sweet foods.
The Ministry of Health of the Republic of Indonesia through Permenkes No. 30 of 2013 has also provided a recommendation for a daily sugar consumption limit, which is 10% of the total calorie requirement per day (200 kcal). This amount is equivalent to 4 tablespoons or 50 grams of sugar.
To make it easier, you can see the amount of sugar contained in a food product from the nutritional composition table or nutritional value information on the packaging.
How to stop the desire to eat too much sweet food
So that you don't continue cravings or feel like eating sweet foods in excess, there are several ways you can do, namely:
1. Reduce slowly
If you've been eating sweet foods all this time, you don't have to stop the habit of eating sweet foods completely and suddenly, really. You can still enjoy these foods, but in smaller amounts.
For example, if you are used to spending one chocolate bar or 1 pack of cakes cookies in one meal, try to reduce the portion of the meaning by only tasting a few pieces or a maximum of half a portion.
2. Look for other food alternatives
Looking for other, healthier food alternatives, you can also try to stop the desire to eat sugary foods excessively.
For example, you can replace the consumption of snacks that contain a lot of added sugar with foods that are naturally sweet, such as fruits.
In addition to providing a similar sweet taste, fresh fruits also contain fiber, vitamins, and minerals, which are good for health and control appetite.
3. Sufficient fiber needs
Adequate fiber needs every day is one way to stop sugar cravings, you know.
This is because the fiber content in foods such as whole grains, seeds, nuts, fruits, and vegetables, can keep you full longer, so you avoid the urge to eat sweet foods constantly.
To be healthier, you can combine fiber foods with low-fat yogurt and no added flavors (plain yogurt).
4. Eat regularly
If you usually eat when you are really hungry, you should start now to make it a habit to eat every 4-6 hours. However, still limit the portion, yes. This is useful to help you control your appetite, so that sugar cravings can also be controlled.
5. Get enough sleep
So that your body can stay energized and free from the urge to snack or eat sweet foods, sleep for 7 to 9 hours every day. To improve the quality and time of sleep, you can also apply sleep hygiene.
6. Manage stress well
When you're stressed, you may find it harder to control your appetite, and this can make it worse sugar craving-your.
To keep your daily sugar intake within safe limits, you need to reduce stress levels. This can be done through various activities that you enjoy, such as watching movies, taking walks, or exercising.
Stop sugar cravings it's not easy. However, the most important thing is to keep trying and do it gradually. If you still have questions about how to stop the urge to overeat sweet foods, don't hesitate to consult a doctor.
