Hungry Sweet? Here are the wiping tips to help you.
Smart Tips for Sweet Sleep
- Try chrome supplements. Chromium is a mineral that stabilizes blood sugar, improves insulin activity and reduces insulin resistance. The more carbohydrates and foods with high GI you eat, the more chrome you need. Foods that contain a lot of chromium naturally include rough flour, nuts, almonds, dried apricots and meat.
- Zinc is an important trace for the body. Supplements of zinc can help with blood sugar problems, but you take extra zinc for a long time, it can inhibit the body’s iron uptake.
- Should you eat something sweet, eat it after a nutritious meal, and not before. This will cause less blood sugar and it will be easier to eat less of the unhealthy food.
- Include foods with acidic pH in your meal. It does not have to be large quantities, but for example something containing vinegar. This will also reduce your blood glucose after eating high-glycemic food.
Drop the small bag for:
- Dark chocolate with at least 70 percent cocoa
- dried apricots
- Fruit (but not the sweetest, such as honey melon, mango and papaya)
- Nuts and almonds
- Choose baconcrisp rather than regular chips
Sukkersuget is welcome to visit when you’re crazy when you’re bored or have sat down on the couch to watch tv. Suddenly you are in desperate searching for candy or a little piece of cake, even if you have just eaten.
We have asked Inge Lindseth, clinical nutrition physiologist at the 4M Clinic in Oslo, for advice on how to break the evil circle.
– Why do we often want something sweet?
– There may be both physical and mental reasons for you feeling crazy. Sugar gives us a good feeling and it gives us quick energy, says Lindseth.
Sweetness is controlled by blood glucose
Physical sweat is created by rapid changes in blood sugar.
When you eat foods that contain a lot of carbohydrates, your blood sugar will rise rapidly so as to fall quickly, usually down to levels that your body perceives as dangerous. Then the body gets an increased need for something sweet, to increase blood sugar again.
It is not just plain cane sugar that is converted into sugar form glucose in the blood. Bread, potatoes, rice and pasta contain amounts of starch, which quickly break down into glucose in the blood after you have eaten.
– Many do not eat enough food during the day. When they come home from work, it’s easy to resort to simple solutions and unhealthy food, “explains Lindseth.
Glycemic Index (GI) is the target of how high and fast your blood sugar levels rise.
The higher the GI a food product, the more adverse it is to the blood sugar balance in your body. If you choose low GI foods, keep your blood sugar stable and you get soaked sweets.
Comforting with sweet
For some, sweating is more about mental addiction.
It’s common to want something sweet when you’re going to enjoy yourself, as a reward, or if you’re sad.
– Many people use food to help damp feelings, explains Lindseth.
The nutritionist’s best advice for this group is to cut out sugary foods for a period of time. Refresh the diet completely, so you eat less candy, biscuits and cakes, as well as foods that contain a lot of starch like bread, pasta, rice and potatoes.
Hidden Sugar Bombs
- fruit yogurt
- finished products like sauces and soups
- prim and brunost
Different names for added sweetener:
- Malt extract
- Glucose syrup
- Corn Syrup
Also drink less soda. In addition, cut down on the consumption of alcohol and caffeine, as these drinks gladly add something to the sweetness after the pleasurable effects of the drinks are over.
Suction disappears with habit
It seems impossible to cut out sugar altogether, but Lindseth thinks it’s easy to confuse the body with sugar.
– What should we eat to get rid of sweets?
– Instead, choose foods that contain proteins and fats. Fats contain many calories, but provide better sense of satiety, and will help the body control food intake. Eat more low-glycemic foods that keep you saturated and provide even energy. Lentils, vegetables, milk, natural yogurt, legumes, dark chocolate, pumpernickel bread, nuts, meat and fish are examples of such foods. Eat often and regularly every three to four hours. Do you skip or eat a few, but big meals, increases the chance that you want something sweet?. Also be sure to get enough sleep and rest. Stress trigger sweets, Lindseth points out.
The nutritionist acknowledges that it requires both knowledge, effort and willpower to cut the sugar intake.
He adds that sweets have more with the body’s physiology than with just willpower to do.
It’s good to know if the willpower fails.
– Determine what level to put on and why you should cut your sugar intake. You may want to slim or reduce the risk of diabetes 2 and other lifestyle diseases. Do not be too strict against yourself, remember that it is allowed to go out once in a while. If you do not get fed up quickly, then it’s easy to give up. Do not think of all the sweet you can not eat, think about all the things you can still enjoy, “said the expert..
Other sources: “Live well with type 2 diabetes – or get rid of it” by Ingvild Felling Meyer and Inge Lindseth, publisher Vett & Viten. Sites: Consumer Portal. no, pharmacy1. no, fedon. no
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