There’s a common practice among people who love sipping multiple cups of coffee or tea – to get that energy boost to power through the day. However, experts frequently warn about the pinch of sugar added to these beverages to enhance satisfaction. Also, several reports note how people are complaining of not being able to end a meal without a dessert. If you’re one of those who crave sugar every now and then, here’s what you need to know.
Why do people get addicted to sugar?
Elizaveta Pestova, Fitness Trainer, Home Coach, and Nutritionist in Dubai, highlights the biological mechanisms saying, “Sugar stimulates the release of dopamine, the pleasure hormone, in the brain, especially in the area associated with reward – similar to the mechanism of action of drugs. This creates a pleasant feeling that the person wants to repeat.”
She adds, “Fast carbohydrates from sugar give an immediate burst of energy, which temporarily improves well-being, but then an energy crash follows, causing the desire to eat something sweet again. Over time, the body adapts, and more sugar is needed to achieve the same level of pleasure.”
Elizaveta also elaborates on the psychological and behavioral aspects highlighting “Emotional overeating”, “Culture and habits”, and “Availability”.
She notes, “People often reach for sweets to cope with stress, anxiety, or fatigue. Sweets are associated with reward, celebration, and comfort, reinforcing the emotional connection with sugar. High sugar content in processed foods contributes to overeating.”
How does sugar affect physical health?
Pestova mentions that sugar contains empty calories that do not provide long-term satiety, leading to overeating and weight gain, as well as the risk of metabolic diseases. “Increased sugar consumption is associated with insulin resistance, which can lead to type 2 diabetes. Increased risk of cardiovascular disease due to elevated triglyceride levels and inflammation,” she says.
Several reports highlight the increasing dental problems, especially among kids, who are lured to sugar-filled foodstuffs. “Sugar promotes the growth of bacteria in the mouth, which can cause tooth decay, leading to decreased immunity. High blood sugar can temporarily suppress the immune system, making the body more vulnerable to infections,” explains Elizaveta.
Lastly, sugar consumption also results in affecting mental health and mood swings: “Blood sugar spikes are often followed by a sharp drop, which can lead to persistent irritability, fatigue, and anxiety. Continuous sugar consumption can increase symptoms of depression and fatigue.”
We also discussed how “portion control” and “mindful eating” are key to keeping kids healthy, especially in today’s glut of processed foods often loaded with sugar, salt, and fat.
“Children have a hard time recognizing signs of fullness, especially if portions are too large or they eat quickly. Eating large portions in childhood can carry over into adulthood, contributing to obesity. Moderate portions help balance calorie, vitamin, and mineral intake,” remarks Pestova.
We also discuss a few tips to look at as Ramadan approaches. It’s essential to prepare the body for changes in eating and sleeping patterns to maintain energy and overall health. Elizaveta recommends focusing on proper nutrition and incorporating key vitamins and supplements such as Vitamin D, Magnesium, B-Complex, Omega-3s, Zinc, Electrolytes, and Probiotics to support immunity, energy, and hydration during fasting. [Only after consultation from an expert].
To ease the transition, optimize the diet with complex carbs, proteins, and healthy fats while reducing caffeine intake. Increase water consumption and gradually adjust your sleep routine to avoid fatigue and dehydration during the holy month.
