The bittersweet truth about sugar

Sep 01, 2020

Sugar - The sweet enemy

Maybe you already know it, but it's certainly not surprising. We eat too much sugar. On average, every German consumes 33 kg of sugar per year per year. And this despite the fact that we have known for a long time that too much sugar is harmful.

Why is it so hard to separate ourselves from this sweet enemy? In this article you'll learn what's behind the crystalline power, how to escape the sugar craze and why yoga helps against sweet cravings.

What is sugar actually?

To weaken our persistent enemy, we must first understand who it is and where it comes from. Sugar, in the broadest sense, is a simple carbohydrate that the body converts into glucose and uses for energy. However, the effects on the body and health depend on the type of sugar.

Natural sugars, such as fructose in apples, or lactose in milk, occur in combination with other nutrients such as protein (in dairy products) and fibre (in fruits), which slow down the rate at which our organism converts fuel into energy. Consequently natural sugar is not dangerousbut an important source of energy for our body.

Although household sugar originally comes from the natural sweetness of sugar beet or sugar cane, refining causes it to lose nutrients and fibre that are necessary for regulated conversion in the body. The same applies to sugar additives, which, like refined sugar, are concentrated by chemical processes.

Among the types of sugars that we should avoidtherefore include:

• White sugar
  Also known as refined sugar or table sugar, it is high in calories and extremely low in nutrients.

• Brown sugar
  It is a mixture of white sugar and molasses, a kind of syrup made from sugar. Molasses is responsible for its darker colour. Contrary to the belief of many, this sugar contains only a minimally higher nutritional value.

• Added sugar
  This substance goes by many names: High fructose corn syrup, molasses, dextrose and about 50 other aliases. They are often found where you least expect them, such as in savoury dips.

Why are we addicted to sugar?

When we consume sugar, signals are sent to the brain that connect reward pathways and release a wave of feel-good hormones like dopamine. While the occasional piece of chocolate is harmless, chronic over-activation of the reward system triggers symptoms like loss of control and cravings. The consequences of excessive sugar consumption range from chronic range from chronic inflammation and skin problems to obesity, diabetes and even depression.

Is there a healthy sugar substitute?

In our post: "Healthy Eating for a Better Yoga Routine“ we already explained that sweetness is part of the taste repertoire of balanced meals. You also know about the role of natural sugar in our energy balance. So you don't have to give up eating fruits or other sweet foods completely.

Of course, you can substitute conventional table sugar with honey. With coconut sugarstevia, etc., you now have a large selection of other alternatives in the organic section. The following applies, the more untreated, the better. Dried fruits such as dates, apricots or sultanas are also a delicious sugar substitute.

But: Generally, however, most alternative sweeteners trigger the same mechanism in the brain and are therefore not much healthier. Some may be low in calories, but others contain a few nutrients. Every sugar substitute has its advantages and disadvantagesHowever, excessive consumption is never healthy.

5 tips on how to avoid sugar

A little sweetness is part of it.

Simply giving up sugar is not enough for most of us to follow this path in the long term. We recommend making a few basic dietary changes so that you are truly satiated by your meals and your body gets all the nutrients it needs for metabolism. Only then will your cravings for sweets subside.

1. balanced diet

No matter whether Ayurvedic, Clean Eating, Vegan or Paleo - find dietary find dietary principles that are in line with your moral beliefs and foods that you tolerate well. It is not important to categorise your diet.

Think about what foods you want to consume in your daily life and what effect they have on your physical and mental health. These thoughts are the foundation for your food choices. The firmer your foundation, the less tempted you will be to fall back into unhealthy eating patterns.

2. prepare meals

The day was long and stressful and the last thing you want now is an elaborate kitchen procedure. What do I want to cook? Do I have the necessary ingredients? Brooding takes energy and before you know it, you're indulging in a sweet snack.

The so-called Meal Prep trend is an excellent way to always have a meal on hand. The best thing to do is to plan one morning or afternoon per week to do your weekly shopping and prepare healthy meals for the rest of the week. prepare healthy meals for the rest of the week. Especially soups and curries taste even better if you let them sit for a few days. This allows the full flavour of the ingredients to develop.

3. eat intuitively

Intuitive eating means listening to your body and its hunger signals. This is not a quick fix for food cravings, but rather a long-term a long-term mindfulness training for a healthy appetite.. Once in balance, the body tells us exactly what and how much food it needs.

The next time hunger knocks, try to listen carefully. Are you maybe not hungry, but thirsty? Do you need energy? Do you need nutrients or minerals to digest properly? If you eat according to your feelings, you will also learn to distinguish between physical and emotional hunger. and emotional hunger. This is a skill that contributes to harmony between body, soul and spirit.

4. regulate blood sugar levels

To ease your way into intuitive eating and prevent sweet cravings, there are some wonderful natural remedies. Cinnamon, fenugreek, gymnema sylvestre and holy basil are Ayurvedic spices that regulate blood sugar levels. Yoga also helps to calm your appetite. Especially if it is a result of stress.

5. reduce stress and emotional strain

Maybe it's not hunger that's dampening your mood, but a repressed feeling that hasn't been processed. Do you know the triggers of your emotional hungeryou can avoid them in the future. Use them as a signal to allow your body to rest and relax or to release emotional blocks. Do not try to suppress hunger. Instead, be grateful to your body for letting you know when something is wrong.

Yoga exercises against food cravings

Calm mind, calm stomach.

Yoga helps you to deal with the feeling of discomfort that emotional hunger triggers in you. But above all, it helps you to counteract stress and emotional turmoil. Asanas that are relaxing and calming will therefore not only relieve tension but also help keep your cravings for sweets in check. Anti-craving yoga exercises include, for example, the Bridge, the Waterfall and the Child's Pose.

Sugar sugar, it's time to say good bye!

Food should give you vitality and bring you health. Isolated sugar is the opposite, an energy robber that makes you sick in the long run. Stress, emotional imbalance and nutrient deficiencies feed your cravings for sweets.

The sweet enemy will not surrender easily. Therefore, arm yourself against the next craving attack. You now know several methods to break the cycle and make peace with your hunger pangs. make peace with your your hunger pangs.

Every time you repeat a habit, you strengthen it. Every time you make another choice, the impulse loses some of its power.

Follow your intuition, feel your hunger and don't forget your LUVIYO!

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