Nur Ecem Baydı Ozman, Nutrition and Diet Specialist of Acıbadem Kozyatağı Hospital, talked about ways to quit sugar habit; made important suggestions and warnings.
Determine your meal times according to yourself
How many main meals or snacks should you have per day; Nutrition and Diet Specialist Nur Ecem Baydı Ozman stated that the decision should be made by taking into account the signals coming from your body such as hunger, satiety or sweet cravings. In this case, do not neglect lunch, or if you have, try a snack in the afternoon, such as fruit or walnuts. In this way, if your sweet cravings continue after you keep your blood sugar balanced, you can give yourself some time to get used to it or you can search for other reasons that may lie behind your sweet cravings.
Consume 2-3 servings of fruit a day
Nur Ecem Baydı Ozman, Nutrition and Dietetic Specialist, mentioned that consuming fruit regularly, getting the sugar taste from fruits and helping to reduce the consumption of other sugary foods over time, said, “If you are not a diabetic, make a habit of consuming 2-3 servings of fruit a day. The important thing here is that you do not forget that a serving of fruit is the size of a fist, and that you do not stop eating fruit until the evening.” he said.
Make sure you're getting enough carbohydrates
Nutrition and Diet Specialist Nur Ecem Baydı Ozman, who says that when enough carbohydrates are not taken, can result in a sweet attack, “Foods such as whole grain bread, bulgur, fruit naturally contain carbohydrates and many other nutrients. When this food group is not consumed in sufficient quantities, blood sugar may drop and a sudden sweet craving may appear. Therefore, you need to include one or more of these carbohydrate-containing foods in your meals.” he said.
Enjoy the flavor of cinnamon
Nutrition and Diet Specialist Nur Ecem Baydı Ozman says that when you add cinnamon to fruits or milk because it is a spice with a sweet taste, the taste that it will provide can suppress sugar cravings, sprinkle cinnamon on sliced fruits or add cinnamon to a glass of milk if you have a sweet craving late at night. expressed.
Don't forget to drink water
Stating that thirst and hunger signals can sometimes be confused with each other, Nutrition and Diet Specialist Nur Ecem Baydı Ozman said, “Make sure you drink enough water so that thirst does not mix with hunger or sweet cravings. You can find your daily water requirement by multiplying your weight by 35 ml. said.
Choose the right carbohydrates
Nutrition and Diet Specialist Nur Ecem Baydı Ozman warned that the type of carbohydrate you consume can also trigger your sweet cravings and continued her words as follows:
“Carbs like rice and potatoes, for example, can cause your blood sugar to rise quickly and then drop quickly. This can lead to an attack of sweets to balance blood sugar. In contrast, carbohydrates like whole grain bread and bulgur don't cause fluctuations in your blood sugar and are less likely to trigger sweet cravings."
Don't neglect dairy products
Nutrition and Diet Specialist Nur Ecem Baydı Ozman said that dairy products help to keep blood sugar balanced thanks to both the protein and lactose they contain. You can meet your calcium and protein needs.” used the phrases.
Don't forget protein at breakfast and meals
Nutrition and Diet Specialist Nur Ecem Baydı Ozman, who explained that consuming enough protein helps your blood sugar stay in balance and help you feel full, said, “If you are on a carbohydrate-heavy diet, but you do not get enough protein, it is much more likely that you will experience sweet cravings. Consuming eggs, cheese and walnuts for breakfast, and including protein-containing foods such as meat/chicken/fish/yogurt in meals can be good for your sweet cravings.” he said.
Have a variety of vegetables
Emphasizing that the lack of some vitamins or minerals in the body can also trigger sweet cravings or similar tendencies, Nutrition and Diet Specialist Nur Ecem Baydı Ozman continued as follows:
“For this reason, regularly consuming a variety of seasonal vegetables can reduce your sweet cravings by helping to keep your blood sugar balanced both with its nutritional content.”
Exercise regularly
Nutrition and Diet Specialist Nur Ecem Baydı Ozman said, “Physical activity or exercise can contribute to the balance of your mood by helping the secretion of serotonin. If your sweet cravings are caused by stress, anxiety or unhappiness, exercising can suppress your sweet cravings.” said.