Have you considered ditching sugar? Great! This one of the best decisions you could have taken for your health. Even if its harmful effects are not secret anymore, people still indulge in sugary treats a little too much and that leads to all kinds of chronic diseases.
So lowering your sugar intake can result in a physically healthier you but that’s not all. Sugar can have effects on your mental health as well. Let’s take a look on the high-sugar diet impact on your mental health and find solutions that help us fight these sweet cravings.
- Sugar can affect your mood
We all know those stressful days when the easiest way to improve your mood is to reach for a bar of chocolate, a donut or a soda that can give you an extra boost during the day. But the truth is that sugary treats don’t really have a positive effect on your mood. In fact, they have an opposite effect over time, increasing the chances of developing a mood disorder. In short, the link between mental health and sugar is mounting and it leads to a toxic combination. A recent study made on adults over age 60, found that the regular consumption of saturated fats and sugar increases the level of anxiety.
- It can weaken your ability to deal with stress
So, if your idea of coping with a stressful situation involves lots of sugary sweets, we can totally feel you but you will just increase likelihood of developing common mental disorders. Because sugar can suppress the activity of your hypothalamic pituitary adrenal axis, weakening your body’s ability to respond to stress. Not to mention that the temporary relief you get will make your body more reliant on sugar and cause obesity or other related diseases.
- Sugar can increase your risk for developing depression
We all try to reach comfort foods to manage our emotions or to ward off fatigue or the feeling of sadness. But this is not the best way to cope with a difficult day, it will only make your hopelessness worse. There are a lot of studies that associated high in sugar diets with depression because overconsumption of added sugar can trigger a chemical imbalance in the brain that increases the long-term risk of developing a mental disorder. In fact, a study made on men who consumed more than 67 grams of sugar daily suggested that these people are 23% more likely to develop depression in the next 5 years.
- Withdrawing from sweets can feel like a panic attack
Now if you decided to quit sugar, don’t expect for things to be as easy as you think. Withdrawing from sugar can lead to symptoms that resemble certain addictive substances. It can cause confusion, irritability, anxiety, fatigue. Basically, the body is going into a physiological state of withdrawal when you stop consuming it. So, if you suffer from anxiety, we don’t recommend you to go cold turkey from sugar unless you don’t want to experience something similar to a panic attack. Take sugar out of your diet slowly so it will not wreak such havoc in your brains.
- Sugar zaps your brain power
Even if your stomach might crave for that sugary drink or treat you intend to dive into, your brain might have a different idea. Because a diet high in sugar not only leads to extreme weight gain or excessive energy intake but it can impair your cognitive functioning as well, affecting your memory and your ability to make decisions. A recent study made on volunteers in their 20s suggested that those who were eating a diet high in added sugars and saturated fats scored worse on their memory tests and had poor appetite control.
But what if you can’t control those cravings?! What you should eat instead?
You can still eat sweet-tasting foods even if you want to limit the processed sugar. Experts in nutrition recommend the following healthy alternatives:
- Fruit
Fruits can give you that sweet hit your body needs and stop cravings because they are packed with fibers and they also make a satisfying snack. So the next time you want to have your sweet fix but keep it healthy, eat some nutritious berries. They are low in sugar although they taste sweet and they also have strong antioxidant and anti-inflammatory properties. This means that while you’re fighting your sweet cravings you will also ward off several chronic diseases such as diabetes or heart disease.
- Dark Chocolate
Chocolate, one of the most craved treats, especially by women. However, you can still enjoy chocolate if you make a healthier choice and choose to eat dark chocolate that contains more than 70% cocoa. This treat contains polyphenols with anti-inflammatory effects so it can improve your heart health markers as well but it also contains fat and some added sugar so limit yourself to a couple of squares.
- Snack Bars
Although there are also unhealthy snack bars that contain a lot of added sugar and fat, you can still look for a healthier alternative made from dried fruits, honey, coconut sugar and oats instead of table sugar.
- Sugar-Free Chewing Gum or Mints
A great way to control those sugar cravings, gum or mints made with artificial sweeteners can curb the intake of carb-heavy foods and control hunger. Plus, if you chew gums after meal it can be beneficial for your teeth as well.
- Dry fruits
Prunes and dates are highly nutritious and very sweet. They are also a great source of minerals; fiber and they can provide your body healthy nutrients while fixing your sweet tooth. Pair them with almonds, nuts and enjoy a crunchy treat but make sure you stick to one portion at a time or maximum three dates because they contain fructose.
- Sweet Potatoes
Sweet, nutritious and filling, sweet potatoes can curb your cravings and they also contain a great amount of vitamins, minerals and fibers. Roast them with paprika and cinnamon and avoid adding more calories to your meals while fixing your sweet tooth with this amazing treat.
