Come on, stop the desire to eat excessively sweet food this way

Come on, stop the desire to eat excessively sweet food this way

Do you often feel the urge to eat sweet foods, such as candy, ice cream, or other sweet foods? Don't let it go! The desire to consume food in excess (sugar craving) can have a bad impact on health, you know.

Actually eating sweet foods is not always bad, as long as it's not excessive. It's just that, people who experience sugar cravings usually have a desire to eat sweet foods even though they are not hungry.

This risks becoming a habit. If excessive, the habit of eating sweet foods can cause negative impacts on health.

The Impact of Sugar Craving on Health

In addition to habit, 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 exhausted 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 liver disease, diabetes, obesity, and tooth decay.

The Ministry of Health of the Republic of Indonesia through Permenkes No. 30 of 2013 provides a recommendation for limiting sugar consumption per person per day, which is 10% of the total calorie requirement 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. The trick, when you want to eat sweet foods or drinks, find out the amount of sugar contained in them by looking at the nutritional composition table or the nutritional value information on the packaging label.

How to Stop Sugar Craving

So, so that you don't keep cravings or experience the desire to eat sweet foods in excess, there are several ways you can do it:

Consume in small quantities

You don't have to suddenly stop eating sweet foods, really. You can still enjoy it, but in a smaller amount. For example, if you're used to eating one bar of chocolate at a time, try reducing it by tasting just one piece.

Look for other food alternatives

Instead of eating snacks that are not filling but contain a lot of added sugar, it's better to eat foods that are naturally sweet, such as fruits.

In addition to providing a natural sweet taste, these foods also contain nutrients and fiber that are good for health. You can also use miracle fruit that can change the taste of any food to be sweet. With this fruit, you can still enjoy healthy food with the sweet taste you crave.

So, when the urge to eat sweets arises, instead of thinking about cakes or chocolates, immediately distract these thoughts.

Sufficient fiber needs

Sufficient fiber needs every day can be one way to stop sugar cravings. Fiber from foods, such as whole grains, whole grains, fruit, and vegetables, can keep you full longer, making it less likely to crave sugary foods.

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. But still limit the portion of food consumed. This is useful for preventing you from feeling hungry which can trigger sugar cravings.

Enough sleep

Adequate sleep is also one way you can stop sugar cravings. Adequate sleep will prevent you from feeling excessively hungry and make you more energetic.

Stopping sugar cravings is not easy. However, the most important thing is to stay focused and do it gradually. If you have questions about how to stop the urge to eat sweet foods, don't hesitate to consult a doctor, okay?