At least every second adult struggles with too many kilos on the scale and every fifth child also has weight problems – often encouraged by a preference for sweet nibbles. But sweets don’t just leave their mark on body weight. Teeth also become more susceptible to caries. Every German eats an average of almost 100 grams of sugar every day. This includes the spoonful of granulated sugar in tea or coffee, the sweetness of soft drinks, but also the sugar found in sweets and pastries.
No more than 10 percent sugar
However, the German Nutrition Society (DGE) recommends eating only a maximum of 10 percent of total daily calories, or a maximum of 50 grams of sugar (based on a total energy intake of 2,000 kilocalories). For an adult, this corresponds to about one bar of chocolate, one sweetened fruit yogurt and a portion of jam on a breakfast roll. So even according to nutrition experts, sugar-sweetened foods don’t have to be avoided, just not too much of them. And this also applies to children: a sweet yogurt and a small chocolate bar should be enough for them as a daily ration.
Sweets and blood sugar effects
Regular snacking between meals is particularly treacherous. This is because although sweets initially satiate, they can then actually stimulate the appetite. It works like this: When sweets are eaten, blood sugar levels rise. This is the signal for the pancreas to release insulin to bring the level back to normal. Since the sugar from snacking is absorbed into the blood without much digestive work, the blood sugar level rises very quickly. Within a short time, a lot of insulin is produced to compensate for the sugar high in the blood. It is easy for the body to overdo it, produce a little too much insulin and the blood glucose level even slips below the normal limit. A signal that one supposedly needs even more sugar and gets more cravings for sweets.
Control blood glucose history
On the other hand, fresh and dried fruits, vegetables and cereals ensure a moderate blood sugar course. They provide carbohydrates (sugar) in packaged form and also plenty of fiber. The sugar they contain is thus absorbed into the blood only gradually. The blood sugar level does not skyrocket and insulin production does not exceed the necessary level. Other food components such as fat also ensure that the sugar is not absorbed into the blood so quickly. Therefore, it is often better to enjoy sweets as a dessert of a healthy meal. Since enough food components have been eaten with the main course to delay the absorption of sugar into the blood, cravings for more tend to stay away.
Chocolate makes you happy – so do bananas
Sometimes, by the way, it doesn’t even have to be the sweet bar to satisfy a sweet tooth. If, for example, chocolate is consumed, the concentration of serotonin – an endogenous happiness hormone – increases in the brain. This so-called neurotransmitter ensures a feeling of well-being in between meals. Serotonin delivers only good news to the cells: Happiness, contentment or relaxation. If serotonin becomes scarce in the brain, this deficiency affects the psyche and bad moods spread. The craving for foods that increase the hormone again automatically increases. Now, for many, reaching for chocolate is a common reaction. But bananas or walnuts are also good serotonin suppliers!
Tips for snacking behavior
As the saying goes, the dose makes the poison. If you like to eat chocolate, you don’t necessarily have to switch to gummy bears just because they don’t provide fat. True, it should always be remembered that fat has significantly more calories than sugar. But sugar can also make you fat in larger quantities. A 100-g bar of chocolate contains about 550 calories and a 175-g bag of gummy bears about 595 calories. Actually the colored bears supply thus clearly less energy related to the weight. But if you can satisfy your craving for sweets better with a piece of chocolate than with gummy bears, you don’t have to give up this treat altogether.
Snack regularly, but in moderation
It’s a good way to indulge in a small amount of your favorite sin moderately, but definitely regularly – preferably after meals. That way, you don’t run the risk of polishing off the whole package at once. This is good for your teeth and weight and prevents a permanent craving for sweets. And the little daily treat is good for the soul.Children also get used to less sweets if they know clear rules and know that they can still satisfy their craving regularly. Humans are creatures of habit.
7 Tips for snacking behavior
These tips will help you better control your craving for sweets:
- Schedule one “candy day” a week, or a daily amount to snack on. Take a sugar-free gum or brush your teeth – to protect against tooth decay – after your sweet indulgence.
- Do not stock up on sweets, it only tempts you to snack frequently. Despite special offers, do not buy double the amount. What lies ready at home, is namely also eaten.
- Best suited for chocolate fans are individually wrapped candy bars – for metered handling.
- If all ropes break, the refrigerator trick helps: Portion chocolate into individual pieces and put them in a cool place. Take a piece from the bag and let it melt very slowly in your mouth. You’ll notice that the chocolate contains numerous flavors that take time to develop in your mouth. In addition, by sucking slowly, you will have the feeling of having snacked much more.
- There are also sweet alternatives that can be snacked without a guilty conscience, because they also feed the body healthy. Suitable for this are dried fruit, trail mix, mini rusks with coconut or chocolate flavor, sweet rice crackers or in the Christmas season chocolate-coated fruits. Here are namely, in addition to sugar, some vitamins, minerals and fiber in it.
- A healthier alternative to oversweetened desserts is also natural yogurt with fresh fruit or a spoonful of honey, homemade ice cream or pudding prepared with little sugar and low-fat milk. With fruit salad, applesauce and bananas can also compensate for the appetite for sweets.
- Since almost all children love gum, sugar-free chewing gum is also an alternative to sweets.
