JEDDAH, 28 February 2007 — Have you been avoiding that pastry shop down the street for its succulent baklawa, kenafa, (Arabic desserts), and cakes or are you unable to control your hand from dipping into that bowl of mouth-watering chocolates and bonbons? If you are, then you must be battling with sugar craving. Well, I sympathize with you to have allowed your desire to turn into addiction through bad habits.
I still remember; my friend Noha never moved without a bag of sweets in her purse. I was too young to know why then. I thought it was just a whim of hers, until one day she collapsed on the chair with eyes rolled up. Despite her helplessness, she pointed to her purse. I immediately understood what she needed, a sweet, her lifesaver. The minute I put the sweet in her mouth, life came back to her body. Hoops and she was on her feet again! Later, I understood that her blood sugar dropped so sharply, leaving her limp on the chair. This yo-yo effect continued during that week we were together. I was impatient with her; I felt she could help herself, but I did not know how then. Now I know better. Well, let us see how sugar and refined carbohydrate over-consumption impact the body.
Pure sugar (sweets, syrups, honey) and refined carbohydrates (white flour and rice) sharply raise blood sugar levels. To lower blood sugar, the pancreas overwhelms the bloodstream with an equal insulin rush to break down the flood of glucose, resulting in a sudden sugar drop.
In response to spiking and plummeting sugar, the body yearns for more sugar. Once in the body, sugar raises serotonin and beta-endorphin levels, mood-lifting brain chemicals. This is how an addiction begins: more sugar, more mood-boosting neurotransmitters, and more sweets. This leads to an escalation of sugar cravings, especially if a person is bored, lonely, depressed, grief-stricken, stressed, or emotionally hurt. Like any addiction, this type also produces withdrawal symptoms. Although difficult to quit sugar dependence, good food choices and food combinations make sugar resistance possible, reduce blood sugar fluctuation, and minimize withdrawal symptoms.
To break the vicious circle, you should opt for low glycemic index (GI) foods like whole grains, legumes, vegetables, and fruits along with reasonable portions of protein (chicken, fish, eggs, unsweetened dairy, meat), healthy fats (nuts, seeds, their oils, and olive oil).
Whole fruits and vegetables (fibers slow down sugar absorption) should be combined with moderate amounts of complex carbohydrates, proteins, or fats, like fruits and nuts, to stabilize sugar and insulin levels. A good breakfast and frequent small balanced meals or three main meals and a snack reduce overeating. A healthy nutrition means maintaining optimal blood-sugar levels and insulin responses to avoid cravings.
Instead of gobbling up a box of chocolates or sweets to silence negative emotion of boredom, loneliness, stress, or depression in order to induce the release of beta-endorphins, take up aerobic exercises (brisk walking, cycling, jogging, swimming). They also produce such hormones. Regular activity boosts the metabolism and regulates blood sugar, preventing inflammation. When inflammation lurks in the body, the hormone leptin, responsible for stopping cravings, is suppressed.
To avert inflammation, the cause of many disorders (cardiovascular disease, diabetes, joint pains, and cancer), an anti-inflammatory diet is recommended. It should consist of whole fruits, vegetables (dark leafy greens), grains, legumes, nuts, and seeds along with healthy proteins (fish and chicken) and omega-3 fatty acids (fish, walnut, and flaxseed oils). Refined sugar and carbohydrates and soda drinks should be omitted. Spice your dishes with turmeric, cinnamon, and ginger. Turmeric produces anti-inflammatory action.
On the emotional level, you should address the underlying issues that lead to cravings, addictions, or overindulgence. Whatever the cause may be (a strained relationship, financial difficulties, work problems, anger, stress), it should be identified, dealt with appropriately, and resolved. Neither emotional denials nor sugar will ever settle problems. However, meditation and yoga are techniques that bring awareness to body, mind, and emotions. Only when issues are identified and resolved, one can gain control over oneself and emotion-driven cravings.
Regular and balanced eating helps control cravings and overeating. Restrictions, on the other hand, only aggravate the matter by producing the deprivation effect that leads to overindulgence and cravings. Instead, you should tailor your diet to include your favorite dish or dessert occasionally but adding a healthier twist to it. Substitute sugar with fresh or dried fruits, or honey in cakes and desserts; refined flour with whole wheat flour; saturated or trans fats with good fats or nuts and seeds; and milk chocolate with dark chocolate (to improve cardiovascular health and increase insulin sensitivity). Add spices, herbs, and condiments to your dishes to enhance flavor; tasty food is satisfying. Include healthy proteins (legumes, fish, chicken). A handful of salt-free nuts makes a healthy snack instead of junk snacks. Nuts are filling and enhance the metabolism. Strip your environment of sweets, sugary food, and chocolates to reduce temptation.
Supplements of vitamin C (500-1000mg) protect against sugar-imbalance stress. Chromium (200mcg) controls sugar levels.
Drinking water reduces cravings. After a bite or two of your favorite sweet, drink a glass of water to wash out the taste of sugar. Water is also filling.
One last advice, before you rush into one of your cravings, stop and think of your purpose of eating. Are you able to distract yourself until the nagging need disappears or can you take one or two slow bites, savor the flavor, enjoy the last particle, and then stop? All this is easier said than done, but with intent and resolve to save your health you are able to outsmart your cravings and avoid many self-inflicted diseases.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected]. Log on to arabnews.com for previous articles.)