The high consumption of sugar raises concerns about its repercussions on healthsince many people experience cravings that are difficult to control. Experts from the Cleveland Clinica leading medical center in the United States, point out that these impulses have a physiological basis, although there are strategies endorsed by nutrition professionals to reduce them and achieve a greater balance in diet.

Excessive consumption of added sugar is associated with an increased risk of metabolic diseases, such as type 2 diabetesobesity and cardiovascular disordersaccording to the World Health Organization (WHO). Added sugar is present in a wide variety of processed foods, often inadvertently.

The Cleveland Clinic maintains that the brain responds to sugar by activating reward centers, which perpetuates the desire to consume it. While women and children should not overcome six teaspoons daily and men nine, the average in adults reaches seventeen teaspoons per daya figure well above what is recommended.

Properly managing sugar cravings requires a comprehensive strategy. Including a variety of foods, such as fruits, vegetables, protein and fiber, helps stabilize blood glucose levels and reduce the desire for sweetsaccording to the registered dietitian Beth Czerwonyfrom the Cleveland Clinic.

In addition, planning meals, hydrating correctly, staying active through gentle movements and ensuring adequate rest are fundamental pillars to control these impulses. When cravings affect your daily routine or cause discomfort, consulting a health professional is essential to receive personalized guidance or explore medical alternatives.

How to control sugar cravings in the moment

Faced with a specific craving, Czerwony indicates that maintaining a balanced diet and avoiding skipping main meals is key. “If you consume the recommended five daily servings of fruits and vegetables, protein and foods rich in fiber, it will help you stabilize your blood sugar levels”the specialist explained to the Cleveland Clinic.

Not going for long periods without eating is essential, since extreme hunger encourages impulsive decisions and excessive consumption of sweet products, especially at night.

Hydration also plays an important role. “Drinking water first can help you feel full and avoid overeating”Czerwony noted. Incorporating light physical activity is another useful tool. It is not necessary to perform intense exercises; Walking, practicing yoga or doing gentle stretches helps reduce stress and regulate the hormone ghrelin, associated with appetite. These simple habits help control the desire to consume sugar.

To achieve lasting changes, the specialist recommends planning meals and choosing snacks low in added sugar, which makes it easier to resist the temptation of industrialized sweets. Sufficient rest is another fundamental pillar: Poor quality sleep increases ghrelin and the feeling of hunger, making self-control difficult. Keeping a food record allows you to identify situations that favor sugar intake and adjust behavioral patterns.

Czerwony advises against completely eliminating food groups without medical justification. “Do not eliminate food groups that do not harm you”he stressed. Arbitrarily doing away with certain nutrients can cause deficiencies and increase the desire for certain flavors, creating a vicious circle that is difficult to break.

When to seek professional help to control sugar

If cravings exceed personal management attempts and affect quality of life, the support of a health professional is essential. “The first line of defense is to have an open and honest conversation.”Czerwony highlighted according to the Cleveland Clinic.

A doctor or dietician can evaluate the general condition, order tests and consider the possibility of drug treatments when necessary. There are medications that, under specialized control, can reduce appetite and the desire to consume sweets.

Various studies, such as those published in the medical journal The Lancetreinforce the importance of a multidimensional approach: combining changes in eating behavior, physical activity and professional support increases the success rate in controlling sugar consumptionespecially in people with a history of metabolic disorders.

Changing your relationship with sugar requires time and support. Scientific evidence supports that, through professional advice and the gradual introduction of new behaviors, it is possible to reduce cravings and improve overall well-being.