And now dessert: why do we want sweets after eating and how to get rid of this habit
'29.10.2020'
Source: Yandex Zen
You just dined, and suddenly you are irresistibly hungry for something sweet. There are no vending machines with chocolate bars in the office, and you don't even know whether to be happy about it or upset. On the one hand, all of us have been told since childhood that eating a lot of sweets is harmful. On the other hand, coping with the temptation is not so easy, writes the author of the blog "Shop" on Yandex Zen.
American nutritionist Natalie Butler explained where our after-dinner cravings come from and how to alleviate them.
When sugar is absorbed by the body, it activates the reward centers in our brain by releasing opioids and dopamine. As a result, we experience pleasure, and this motivates us to repeat the habit of eating sweets. This innate mechanism has helped us survive for a long time, thanks to which we prefer sweet to bitter food. In the wild, a sweet taste in most cases indicated food safety, and a bitter taste indicated toxicity.
However, the matter is not limited to evolutionary mechanisms. The specific reasons for having a sweet tooth after dinner may differ from person to person. Maybe it's because you just created the habit of eating sweets after a meal, and now this desire arises automatically.
Maybe your lunch or dinner is not satisfying or satisfying, so you want something else. Did the food evoke the umami sensation? Ed.)? Did she look pretty? Did you enjoy it? Did it satisfy your hunger? Or maybe you are suffering from a drop in blood sugar, and your body and brain are waiting for a new "dose." Or is your attachment to sweets emotional and stretches back from childhood? Maybe dessert was a special family tradition? Or did your parents encourage you with sweets? Or are you just genetically programmed to have a sweet tooth?
In any case, the good news is that cravings like these don't usually last too long (although they can peak several times a day). If you can figure out the reason why you crave sweets, it will be easier to resist the temptation.
You eat sweets out of habit
Our brains are programmed to run on autopilot as often as possible to avoid unnecessary effort. The part of the brain responsible for important decisions and complex thinking is called the prefrontal cortex. The habitat sites are the basal ganglia. When we are tired and need a break from making decisions, the basal ganglia take over and we switch to habit mode. If cookies and chocolate are always in sight at home or at work, the basal ganglia can cause you to unconsciously eat up all the available sweets.
How to handle
Probably best about changing habits is the popular science journalist Charles Duhigg. He identifies three main components of a habit: a signal, a habitual action, a reward. The signal for you can be the end of lunch, a certain time of the day, or, say, the transition to evening rest. Your usual action is to grab some sweetness. The rewards may vary from person to person - a rush of dopamine and associated pleasure, feeling full from extra calories after a light lunch, or relaxing after a hard day.
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Duhigg recommends changing only the habitual action and not touching the signal and reward. Your new habit could be five push-ups whenever you crave something sweet. You can also make a cup of tea, take a bath, eat fruit, read a good book. But learning to recognize your habits and be able to change them takes introspection skills and mindfulness.
You are not eating enough
Ghrelin, the "hunger hormone", tells us when to eat. If dinner is not satisfying enough, ghrelin levels remain low. After a meal like this, sweets and calorie-rich foods seem much more appealing than usual - especially if you are overweight or obese.
How to handle
If you have a sweet tooth in the evenings, try moving your dinner closer to sleep. If you go to bed at 11pm and eat dinner at 5.30am, try rescheduling your meal to around 7pm. This way you will not be hungry before bed. Eat more fiber-rich foods like fruits, vegetables, legumes, whole grains, nuts, and seeds.
In addition, the feeling of satiety increases protein - if you are not full, lean on protein foods. Finally, you can simply increase your calorie intake. Although many people in the United States are overweight, if your stomach continues to rumble after you eat, you may not be eating enough. Try adding 100 or 200 calories to your main meal, such as avocados, nuts, seeds, or vegetable oil.
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However, be careful: other factors, such as lack of sleep and stress, can also affect levels of ghrelin and the satiety hormone leptin, so hunger is not always the most reliable guideline.
You eat too fast
If you eat your lunch in ten minutes, then the feeling of hunger after eating may be stronger than when you stretch out this process for half an hour. Research shows that our perception of food is 75-95% dependent on its smell. If we eat quickly, we deprive ourselves of the opportunity to enjoy the aroma of the dish. Not to mention, rushing gets in the way of efficient digestion and nutrient absorption.
How to handle
Eat slowly. Set a goal to eat no more than half your lunch in 10 minutes. You might want to find the company of other leisurely people, put the cutlery aside after each bite, and chew your food thoroughly. Also try to stop yourself when you feel like having a sweet snack. Remember that such desires only last for a few minutes. A good option is to distract yourself with something for a while.
You are eating too many fast carbs
Simple carbohydrates and carbohydrates with a high glycemic index and glycemic load are quickly digested, causing the pancreas to produce insulin, which ultimately leads to a rapid rise in blood sugar, and then an equally rapid drop. As a result, you feel weak, overwhelmed, and even nauseous. Examples of simple carbohydrates include white flour foods, baked goods, desserts, candy, juices, and sodas.
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Some people are especially sensitive to changes in blood sugar, especially those with pre-diabetes and diabetics. A build-up of weakness can cause you to go in search of something sweet that will make you feel “better” right now.
How to handle
Make sure you eat enough fiber to minimize blood sugar fluctuations. The minimum daily intake for women is 25 grams, for men - 38. More often, choose complex carbohydrates such as beans, whole grains and vegetables, which are slower to digest and do not require too much insulin. Never just eat carbs - add fat and protein. Replace regular sugar with fruit and, for example, erythritol.
If you still want something sweet
Even if your love for sweets is related to your genetic predisposition, many of these tips will still be useful to you. Fruit is still better than eclair or chocolate.
If your addiction to sweets has an emotional background, the next time you crave sugar, ask yourself, what do you really want? Maybe the dessert reminds you of home comfort? Or maybe you want to reward yourself for completing a difficult job or other achievement? Think of non-food-related ways to achieve your dopamine rush - exercise, enjoy nature, hang out with a loved one, or take time for yourself.
Many people like to eat something sweet after dinner, but if you feel captivated by this feeling, then it's time to take control of it. It can take several weeks to eight months to change the habit.
Original column published on the blog. "Shop" on Yandex Zen
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