Can’t Resist The Sweet Temptation?

With plenty of F&B trends up and rising from artisan and creative confectionary to the ever-popular bubble tea, it is no surprise that sugar consumption among Malaysians on average is higher than recommended. Not to forget, Malaysians love a good old classic late supper at ‘mamak’ shops which the majority of the food and drinks contain a high level of sugar. 

The average daily sugar intake for Malaysian adolescents has increased from 7 teaspoons in 2012 to 10 teaspoons in 2017.[1] The MOH’s recommended limit for adults of 45g to 50g (9 – 10 teaspoon) per day and this is excluding the hidden sugars in food.[2]

However, due to the lack of food education and nutrition, most people take their health for granted and rarely take conscious efforts when deciding their food and drinks on the daily basis. For a general guide, here are the sugar contents in some common desserts and drinks we find on the daily basis.

It is no secret that sugar consumed in excessive amounts over a long period is bad for your body. From weight gain to the increased risk of diabetes, here is a quick breakdown of what will happen when you load up on too much sugar in your body:

Brain: Sugar lights up the brain’s reward center which causes our brains to release a feel-good chemical called dopamine that makes us crave even more sugary foods.

Skin: Too much sugar can cause inflammation on the skin and increase collagen breakdown, which makes skin age faster prematurely. Excess sugar attaches to proteins in our bloodstream and creates harmful molecules that can hinder the repair of collagen. This results in reduced elasticity and premature wrinkles.

Pancreas: Sugar in the bloodstream stimulates the pancreas to secrete insulin. Overindulging in sugar increases the risk of being overweight, a major contributing factor to insulin resistance. This can cause our pancreas to overwork as it tries to produce more insulin. Due to overworking, blood sugar level rises, setting the stage for type 2 diabetes. 

Heart: High sugar levels in the blood causes the walls of our blood vessels to get inflamed. This can result in an increased risk for heart disease.

Liver: Sugar and carb-rich foods is broken down in the liver to be stored as fats. Too much of it causes a build-up that can result in liver damage.

Joints: Eating too much sugar has been proven to cause inflammation, which can further worsen joint pain.

Weight: Excess sugar is converted into fats and this can lead to unhealthy weight gain. Research shows that people who regularly consumes sugar-sweetened beverages tend to weigh more than those who don’t.

Finding it difficult to resist SWEET temptation?

6 HACKS TO CURB SUGAR CRAVINGS

There are many reasons and causes for craving sugar - whether you have a sweet tooth, or your body might be unconsciously craving the sugar rush as a stress reliever or simply because you need a quick mid-day pick-me-up treat.

It is fine when you give in to your sugar cravings once in a while. However, it becomes a problem when we allow sugar-laden foods, snacks and drinks to become a daily habit, a comfort food source that we crave for daily. Here are some tips on how to nip sugar cravings in the bud before it has a chance to negatively impact our long-term health and result in chronic health conditions.

Sleep Well
We live in a sleep-deprived nation, where Malaysians on average get 6 hours and 18 minutes’ worth of sleep per night, according to a 2018 national sleep survey done by Nielson Malaysia[3]. When we do not get enough sleep, we feel tired and our bodies give false hunger signals, making us feel hungry when we are not. We then reach out to sugar for a quick fix and fall back into the cycle of a sugar high and energy crash later.

Having good quality sleep is important, not only to prevent sugar cravings, but also to support our body’s optimum functioning. Click here to find out more on how we can make sure we get a good night’s rest.

Drink Enough Water
People often mistook the lack of water consumption for sugar cravings and hunger pangs. Insufficient water intake makes our bodies difficult to metabolise glycogen for energy, thus making our bodies crave sugar for a quick energy fix. An adult needs an average of 2 litres of water per day.

Before you reach out for a cookie, ask yourself if you are hungry or if you are actually feeling thirsty.

Consume Fruits and Vegetables That Are High in Fibre
When it comes to overcoming sugar cravings, it boils down to mind over matter. You need to make a conscious effort to choose healthier options such as fruits and vegetables that are high in fibre. Fibre-rich foods help to provide satiety and in fact wholesome foods like fruits and vegetables supply our bodies with important nutrients needed to maintain good health.

Consider making yourself a smoothie as a delicious substitute for that high-fat, sugary sweet milkshake… yes, we mean “that milkshake with ice cream”.

When you start to accustom your body and taste palate to healthy, wholesome nutrient-packed options, your body will slowly stop craving for the empty-calorie sugary stuff.

Eat Proper Meals Regularly
Irregular meal times or too long of an interval between meals may make you turn to sugary and fatty foods to curb your hunger as this will increase the chances of overeating during the next meal. Instead, you can opt to have small meals every 3 to 5 hours, and choose to include protein and healthy fats in your meals, such as whole grains, fish, poultry and eggs. These keep you feeling fuller for longer and provide the body with a healthy energy source, so our body/mind doesn’t find the need to crave sweet treats. Eating healthily and having regular meals help to balance your blood sugar levels too!

Pay Attention to Craving Patterns
Do you notice that a sugar craving hits you around the same time daily? If so, you can prepare snacks filled with protein, such as a handful of nuts and seeds to help you through! It should also help with cravings at a later time of the day or around bedtime.

Take Supplements
Sometimes, all we need is a little extra help! For days when you do give in to sugary temptations, you may consume supplements that contain chromium, a well-known mineral for blood sugar management. It helps to utilize glucose (sugar) absorbed from carbohydrates and enhance insulin action. 

To combat your sugar cravings, you may opt for other weight loss supplements that contain key ingredients such as garcinia cambogia, bitter melon extract and mulberry leaf to stabilize blood sugar levels while curbing appetite for sugary foods and drinks. 

While it is wise to watch our sugar intake, it is not to say that we should eliminate all the “sweetness” from our diets completely. A well-made dessert or an ice-cold cup of bubble tea on a hot day can be a well-deserved treat after a hard day. Watching sugar intake is not about entirely depriving ourselves of treats that we enjoy but rather as with all things, it is about making responsible and informed dietary choices and everything in moderation.