DIETING AND SWEET CRAVINGS – WHAT OPTIONS DO WE HAVE AT HAND TO QUELL IT?
Without a doubt, the concepts of ‘diet‘ and ‘sweet tooth‘ are mutually exclusive, as much as we would like this not to be true. But how can you have a healthy lifestyle with delicacies everywhere, a bakery on every street corner and social media seemingly flooded with images of decadent desserts?!
We have to admit that the desire to enjoy something sweet becomes overwhelming, making it extremely difficult to maintain a balanced diet. From chocolate to cakes, from ice cream to candy, temptations awaken an instinctive craving.
The sweet tooth is deeply rooted in our biology. In ancient times, when humans were hunter-gatherers, sweet foods were a quick source of energy, essential for survival. This genetic background still influences our food preferences today, and the added sugar in most processed foods further amplifies this natural predisposition.
That said, cravings for sweets become a constant challenge, and how we feel dictates whether or not we fall prey to temptation.
WHY DO WE HAVE A SWEET TOOTH?
Our ancestors lived in times when food was scarce and difficult to obtain. Sweet foods, especially ripe fruit, were essential for survival as they provided the energy needed to face the challenges of the time.
On a neurobiological level, sweet taste activates the reward circuit in the brain, releasing dopamine and serotonin, the hormones responsible for pleasure and happiness. It is precisely this response that motivates us to constantly seek out and consume sweet foods, with sugar becoming a source of emotional comfort and sensory pleasure.
Beyond external factors, our body’s internal mechanisms also contribute to sweet cravings. Hormonal fluctuations (those of insulin and leptin) significantly influence appetite and food preferences. Hormonal imbalances increase sweet cravings as the body seeks quick sources of energy to compensate.
Emotional state and stress levels are also important determinants of sweet cravings. Chronic stress and emotional fluctuations cause the body to seek sources of comfort, and sweet foods often become the solution at hand. Sugar, by activating the reward circuit, provides a temporary sense of relief and enjoyment, but in the long term contributes to a cycle of addiction and over-consumption.
IMPACT OF DIET ON SWEET CRAVINGS
A balanced and diversified diet, rich in essential nutrients, can curb sweet cravings, as the body gets everything it needs to function properly. At the other end of the spectrum, a poor diet amplifies this craving, as the body seeks every means to compensate for nutrient deficiencies.
Foods rich in fibre and protein play a key role in stabilising blood sugar and maintaining satiety. Regular consumption of vegetables, fruit, whole grains and quality protein significantly reduces sweet cravings, thus preventing energy fluctuations and irritability associated with low blood sugar levels.
Another crucial factor in managing sweet cravings is proper hydration. Dehydration causes the body to demand a quick source of energy, manifesting itself as a craving for sweets. Optimal water consumption helps regulate appetite and reduce cravings for sugary products. In contrast, restrictive diets and food deprivation have the opposite effect. everely limiting calorie intake and eliminating certain food groups leads to nutritional deficiencies and increased sweet cravings.
STRESS AND SWEET CRAVINGS ARE INTERCONNECTED?
Yes, stress and sweet cravings are often interconnected, and the reasons are:
STRESS RESPONSE
When we are stressed, our body responds by releasing cortisol. This hormone increases appetite and can induce cravings for foods high in sugar and fat because they are quick sources of energy.
REWARD AND PLEASURE
Sweet foods activate the brain’s reward system, releasing dopamine, which is associated with pleasure and well-being. The effect seems attractive during periods of stress, when individuals may seek relief and comfort through food.
EPUIZING
Chronic stress leads to exhaustion and fatigue, and the body seeks to compensate by eating foods high in sugar. This aggravates the sweet tooth, creating a vicious cycle between stress and sugar consumption.
EMOTION REGULATION
Many people resort to ’emotional eating‘ as a way of coping with stress and negative emotions. Sweet foods are associated with feelings of comfort and relief, even if they don’t address the real cause of stress.
SLEEP DEPRIVATION
Stress affects sleep quality, and sleep deprivation leads to increased appetite and cravings for high-calorie, high-sugar foods.
HEALTHY OPTIONS TO QUENCH SWEET CRAVINGS
RAW OR DRIED FRUIT
Fruit is the ideal option for satisfying sweet cravings as it is natural and rich in vitamins, minerals and fibre. Whether you choose a crisp apple, a handful of grapes or a few dates, fruit is a great source. Dried ones, although more concentrated in sugars, can also be a good alternative if consumed in moderation.
CEREAL AND NUT BARS
Whole grain and nut bars are an energising and healthy option. High in fibre, protein and essential fatty acids, these snacks can stabilise blood sugar levels and prevent sweet cravings.
YOGHURT WITH FRUIT OR HONEY
A bowl of natural yoghurt, combined with fresh fruit or a teaspoon of honey, can be a sweet and filling snack.
DARK CHOCOLATE
Dark chocolate, with its high cocoa content, is not only delicious but also rich in antioxidants and compounds that are beneficial for the heart and brain. Eaten in moderation, dark chocolate is a great way to satisfy your sweet tooth without compromising your diet.
Smoothie
A smoothie of fresh fruit, milk or yogurt and possibly a handful of spinach or kale can be a great source of energy and nutrition.
WHOLEMEAL OR SUGAR-FREE BISCUITS
There are a variety of wholemeal biscuits on the market, with natural sweeteners or without added sugar, which can be a good alternative for those times when a sweet craving arises.
BEING ON A DIET DOESN’T MEAN GIVING UP SWEETS!
Indeed, being on a diet does not mean giving up sweets completely. It is a misconception that in order to eat healthily or lose weight, we need to completely eliminate sweets from our diet. The key lies in moderation and choosing healthier alternatives.
Sweetening cakes with fruit smoothies is a creative and healthy way to satisfy your sweet tooth without compromising your diet. In addition to the sweetness note, they also provide a wide range of nutrients, vitamins, and fibre.
Fruit PURÉE provides natural sweetness, allowing to reduce the amount of sugar added to sweets recipes. Natural fructose has a lower glycaemic index than refined sugar, so the impact will be less on blood glucose levels.
Fruits are excellent sources of vitamins, minerals, antioxidants and dietary fibre, which contribute to digestive health, support the immune system and provide antioxidant protection. In addition, they add moisture and texture to the cakes, making them more savoury and at the same time reducing the need for added fats.
CALORIES SWEETENED CAKES WITH FRUIT PURÉE VS. CAKES WITH SUGAR
Fruit PURÉE -sweetened cakes are generally low in calories compared to those sweetened with refined sugar However, calories vary depending on the recipe and the proportions used
APPLE PURÉE VS. SUGAR
One cup of apple purée has about 100 calories and contains dietary fibre, vitamins and minerals. In comparison, a cup of sugar has about 770 calories and does not provide significant nutritional benefits.
BANANA PURÉE VS. SUGAR
One cup of banana purée has about 200 calories and contains dietary fibre, vitamins and minerals. At the opposite end, one cup of sugar remains at 770 calories, with no additional nutritional benefits.
FOREST FRUIT PURÉE VS. SUGAR
A cup of berries purée has around 70-100 calories, depending on the type of fruit, and contains antioxidants, vitamins, and minerals. Sugar, being constant, brings 770 calories per cup and is devoid of essential nutrients.
