If pressed to define their relationship with sugar, many people would say, “It's complicated.” A 2018 study found this 70% of adults in the United States They worry about the amount of sugar they consume, suggesting that many of us experience a toxic inner monologue when presented with cakes, cookies and other sweets.
Why do so many of us have a confusing relationship with sugar, and how do we heal our relationship with it?
Why do so many of us have a complicated relationship with sugar?
If dieting had its own Disney Princess movie, sugar would certainly be the villain. “It is difficult to have a positive or neutral relationship with something that is constantly described as bad or bad Addictive“, He says Claire Chewning, RDCertified Intuitive Eating Consultant. “In addition, many of us are likely on restrictive diets that denigrate sugar and require us to cut out or strictly limit our carbohydrate intake. This type of restriction can lead us to feel out of control when it comes to sugar.”
Feeling like we're not in the driver's seat when we find ourselves, for example, eating birthday cake can lead to major panic about the amount of sugar we're consuming. “It's true that eating too much sugar isn't good for your health. But in fact, eating some sugar every day is totally fine.” Emily van Eyck, Research and developmentl Emily van Eck Nutrition and Wellness.
Telling ourselves that sugar has no place in our diet can actually lead to feeling like the ingredient is “forbidden” and… Binge behaviors are triggered when we are offered sweets. For example, maybe you eat a whole batch of cookies today so you can start your sugar-free diet at home tomorrow.
“If you've ever felt out of control with sweets or can't stop eating them, consider how any rules or dietary restrictions might play a role,” says Van Eck.
1. Resist the urge to label foods as “good” or “bad.”
Van Eck points out that the language we use to talk about sugar tends to worsen our relationship with it. “Categorizing foods as ‘good’ and ‘bad’ keeps you stuck worrying about every detail of your diet,” says Van Eck. “Labeling foods as ‘bad’ can make us rebel against our own rules, and eat them in quantities that don’t match what our body actually wants.”
Take a moment to think about how you currently think about sugar. Does it cause fear or anxiety? Does it make you feel out of control? What “rules” do you have around it? See if you can shift your thoughts to be more neutral towards the ingredient. For example, try saying to yourself: “Sugar is one of many types of foods in my diet.” Although it may be difficult to rewrite your internal script all at once, sending yourself neutral messages about sugar can reduce the stress associated with sweets over time.
2. Understand the vital role glucose plays in your body
“(Sugar) is your body's preferred energy source,” Cheuning says. “Carbohydrates found in grains, dairy products, fruits and vegetables are broken down by the body into glucose – a simple sugar – that serves as fuel for your cells.”
When we deprive our bodies of glucose, they don't function properly. “The preference for sugary foods (carbohydrates in general) is deeply programmed into human physiology because so many body processes depend on carbohydrates to function properly,” says van Eck. “It stands to reason that trying to deprive our bodies of essential macronutrients would be very disruptive.”
Glucose is especially beneficial for people who like activities such as walking, hiking, or running. In fact, the National Academy of Sports Medicine (NASM) recommends taking it About one gram of carbohydrates per kilogram of body weight one hour before exercise to help you perform your best. For example, a person who weighs 155 pounds, or about 70 kilograms, should consume about 70 grams of high-quality carbohydrates before exercise. Pre-workout supplements or whole food sources like whole grain bread, nut butter, or bananas are great options to achieve this goal and respect the role sugar has to play in your body.
3. Eat complete meals
“If you're not eating enough overall, you may end up craving foods that you wouldn't crave if you were adequately nourished,” van Eck says. Serving yourself meals that include protein, carbohydrates, and vegetables will help you feel full. Over time, this eating pattern can help you regain confidence in your body. You respond to hunger cues with nutritious food. Your body gives you the energy to manifest cognitively and physically in your life.
Of course, make sure you eat Adequate During the day. “Undereating may be another reason you're hooked on sugar or feeling out of control, so make sure you're eating enough throughout the day,” Cheuning says. “For most people, this will look like several meals with a snack or two in between as needed.”
4. Practice mindful eating
Another way to reconnect with yourself while eating is to practice mindful eating, says van Eck. “Pay attention to how your body feels during and after eating. The more you can observe your body without judgment about the outcome, the easier it will be to make the changes you want to make,” she says.
Although this practice may seem difficult at first, it will eventually help you recognize your hunger and fullness cues and enjoy the flavors of what you eat more. If you find it difficult to focus on your food for the entire meal, challenge yourself to do so for the first bite, then the first three bites, and so on. Start small.
4. Combine sweets with other foods
Instead of telling yourself that you can't eat sugar when you're craving something sweet, try pairing a cake or piece of chocolate with other ingredients. “Practice allowing yourself to eat sugar when you want, but also keep in mind that your body is more likely to feel better — especially on an empty stomach — if you also have some fiber and protein.” For example, if you like chocolate on the go At noon, have some fruit and nuts with it,” recommends Van Eyck.
Combining sweets with other foods will not only help you feel satisfied, but it will also help you realize that all foods Can Fits on one plate. In other words, fruit, nuts and chocolate are neither “bad” nor “good” – they are just elements of your diet, and each has a role to play.
5. Make small changes
If you've ever done a fitness routine or tried meditation, you know that Rome wasn't built in a day. Improving your mindset around sugar takes consistent work, so Van Eck recommends choosing one of the tips above and focusing on it before moving on to the next.
“Healing your relationship with sugar won't happen overnight, especially if this struggle may have lasted for decades,” she says. Be patient and remind yourself Why Reshaping your relationship with sweets matters first and foremost to you.
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