Many people struggle with the dilemma of wanting to quit sweets but finding it difficult to do so.
The reason people crave sweets is that consuming sugar raises blood sugar levels, leading to the release of dopamine and serotonin, which make the brain feel pleasure. This triggers the desire to consume sweets again.
Nowadays, food manufacturers are eager to release products labeled as “zero calories” or “zero sugars.” The logic is that if there’s no sugar and no calories, it won’t lead to weight gain. However, as I mentioned before, synthetic sweeteners are not necessarily healthy and might even harm your health.
Moreover, “zero sugars” does not necessarily mean “zero calories.”
To begin with, sugars are a type of carbohydrate, and there are two kinds: sugars and saccharides.
Sugars refer to those carbohydrates where the molecule consists of one (monosaccharide) or two (disaccharide) sugar units, such as in table sugar. According to food labeling laws, a product can be labeled as “zero sugars” if it contains less than 0.5g of sugars per 100g of the product (or per 100ml for beverages).
On the other hand, saccharides refer to all carbohydrates excluding dietary fiber, including those with three or more sugar units (polysaccharides) and sugar alcohols. When a product is labeled as “zero saccharides,” it can generally be considered to have nearly zero calories, but again, it’s not entirely zero. The labeling law allows “zero saccharides” if the product contains less than 0.5g of saccharides per 100g (or per 100ml for beverages).
Sweets Remain One of Life’s Pleasures
I once received a consultation from a mother with a young child, who said, “My child keeps wanting to eat sweets and doesn’t listen to me. It’s a real problem.” She explained that although the child is usually well-behaved, once they start eating sweets, they can’t stop.
Excessive sugar intake can cause fluctuations in blood sugar levels, affecting the autonomic nervous system, leading to restlessness or irritability. Recently, it’s been said that more children are quick to anger, and perhaps excessive sugar consumption is partly to blame.
In fact, sugar is an important nutrient for humans, and a lack of it can be fatal. The issue is not the consumption of sugar itself, but overconsumption.
So, what can we do today to resist the sweet temptation of sugar?
First, start by checking the food labels on the back of products. The ingredients are listed in order of quantity, so if sugar or fructose is listed first, you know that the product contains a significant amount of it.
It is also advisable to avoid products that contain artificial sweeteners, synthetic preservatives, or synthetic colorings as much as possible.
Next, try to avoid keeping sweets or sugary drinks around you or in stock. When you want to eat something sweet, only buy enough for that day.
Personally, I think it’s better to enjoy sweets in moderation rather than trying to cut them out completely. This approach is likely to be better for both your mental and physical health.
For example, you could reduce your sugar intake during the week and save sweets as a treat for the weekend, or enjoy them as a small reward on special occasions. Why not make a game out of it?