Do you often feel the desire to eat sweet foods, like candy, ice cream, or other sweet foods? Don't leave it! The desire to consume excessive food (sugar craving) can bring bad effects on health, you know.
Actually eating sweet foods isn't always bad, as long as it's not excessive. It's just that people who experience sugar craving usually have the desire to eat sweet foods even if they are not hungry.
This risks becoming a habit. If excessive, the habit of eating sweet foods can cause negative effects on health.
Impact of Sugar Craving for Health
Apart from habits, the desire to eat sweet foods can also be influenced by stress, lack of calorie intake, and lack of sleep.
According to research, when the body feels fatigue due to these things, a person's desire to eat sweet foods tends to increase. In fact, sugary foods that are consumed in excess can increase the risk of developing diabetes, obesity, and tooth decay.
The Indonesian Ministry of Health through Permenkes No. 30 of 2013 provides a limit on sugar consumption per person per day, which is 10% of the total calorie needs per day (200 kcal). This amount is equivalent to 4 tablespoons or 50 grams of sugar per person per day.
You can limit how much sugar you consume in a day. How, when you want to eat sweet foods or drinks, find out the amount of sugar contained in it by looking at the table of nutritional composition or nutritional value information that is on the packaging label.
How to Stop Sugar Craving
So, so you don't keep craving or experiencing the desire to consume sweet foods in excess, there are several ways you can do:
Consumption in small amounts
You do not have to suddenly stop the habit of eating sweet foods, really. You can still enjoy it, but with a smaller amount. For example, if you are accustomed to eating one chocolate bar at a meal, try reducing it by just tasting a slice.
Look for other food alternatives
Rather than eating snacks that are not filling but contain lots of added sugar, it's better to eat foods that are naturally sweet, like fruits.
Besides providing a natural sweet taste, these foods also contain nutrients and fiber that are good for health. So, when there is a desire to eat sweet foods, instead of thinking about cake or chocolate, immediately switch your mind to this healthy food, yes.
Inadequate fiber needs
Meeting the daily needs of fiber can be one way to stop sugar craving. Fiber from foods, such as whole grains, grains, fruits, and vegetables, can keep you full longer, so it's not easy to crave sweets.
Eat regularly
If you usually eat when you really feel hungry, you should from now on make it a habit to eat every 4-6 hours. But still limit the portion of food consumed. This is useful to prevent you from hunger which can trigger sugar craving.
Enough sleep
Enough sleep is also one of the ways you can stop sugar craving. Enough sleep will prevent you from excessive hunger and make you more powerful.
Stopping sugar craving is indeed not easy. However, the most important thing is to stay focused and do it gradually. If you have questions about how to stop the desire to eat sweet foods, do not hesitate to consult a doctor, yes.
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