Chocolate, apple pie, candy of all flavors, muffins, muffins and frapuccinos are just a few of the many foods we like to eat for their sweet taste.

The human being is biologically programmed to consume foods that have a high glycemic index , which give a lot of energy and allow maintaining vital functions. However, sometimes we spend too much time eating sweets, which may imply health problems. Although we are aware of this, it is very likely that we find it difficult to control ourselves, reaching the point where we feel very strong remorse for it.

Today we are going to talk about anxiety to eat sweets , what can be understood by sugar addiction, what causes it and some tips and strategies to cope with sugar so dangerous for our health.

What is candy anxiety?

The human body needs glucose to function. That is why, when blood sugar levels are below adequate, the body responds by seeking out foods that contain a high glycemic content, in order to recover energy and maintain vital functions .

However, the body does not have the ability to distinguish between foods with healthy sugars and those that contain too much. That is why many people resort to industrial baked goods, chocolate, candy, cakes and other foods with too much added sugar, using the excuse that they had low glucose and needed them, instead of eating foods such as fruits that also have a high intake of glucose, only natural.

The abusive intake of sugar increases the levels of dopamine in the brain, generating well-being . The increase in dopamine levels, which results in an enjoyable experience for the individual, causes the behaviour to be repeated in the long term. A long-term memory is generated that links sugar to gratification, just as with other drugs.

Sugar is, in essence, a substance that produces effects on our brain very similar to those produced by drugs such as cocaine, nicotine and alcohol. At first, you seem to control your intake, but then you want more. The cravings end up becoming more frequent and stronger, in addition to generating tolerance towards sugar and, therefore, needing higher doses. How many times have we said that we would only eat one bonbon and we have finished the box?

Sugar addiction is not the only problem that comes with the consumption of this substance . Diseases such as diabetes, cardiovascular problems, overweight, weakening of the immune system are caused by this white powder, in addition to the fact that it can momentarily decrease attention and generate temporary apathy.

What can cause this type of anxiety?

Many times, people turn to sweets for reasons related to emotional problems rather than because they have a real desire to consume something sugary. In popular culture, the idea is well established that the best way to deal with a love affair or a break-up is to eat a bar of chocolate or attack a tub of ice cream.

So, with these foods, we intend to fill an emotional void, believing that consuming them will bring some relief. The problem is that on many occasions this is how addictions begin, making it so that, after some time since eating the much desired sweet, the desire to eat it returns, in the form of anxiety.

The funny thing is that it has been seen that, far from helping to cope with emotional problems, the abusive intake of sugar contributes to psychological problems such as depression . This has been addressed in the field of research in psychology, one example being the study carried out by Anika Knüppel’s team, finding a significant relationship between addiction to sugary foods and depression.

Other aspects that may be behind the uncontrolled craving for sugar are being on a strict diet, in which carbohydrates are eliminated as if they were poison. Also, the boredom contributes to that, for doing something, it goes to the pantry to see what there is.

How to control the desire to eat sweets?

Because wanting to drink something sweet is a very common problem in the population, there are many strategies and advice that have been given to win the battle against sugar . Here are some of them.

1. Distract the mind

Sometimes the craving for sweets can be caused by simple boredom or by not doing anything else. These cravings come and go, regardless of whether or not you consume the much-desired sweet.

For this reason, a good way to avoid falling into temptation is to keep the mind busy and, if possible, away from the kitchen .

Some good ways to distract attention from the craving for a cake or treat are to read a book, watch a movie, go for a walk, paint a picture…

2. Identify emotions

Anxiety about eating something sweet doesn’t just happen. There has to be something to explain it, and many times this type of behavior arises from the need to fill an emotional void.

It is therefore very important to know how to identify the emotions behind the desire to eat something that does not touch .

When the idea of eating a piece of cake or a chocolate bar begins to cross our minds, we must ask ourselves what has caused us to have this ‘need’ now. We can also ask ourselves if we have had enough of the previous meal.

It may be that, due to a family or work problem, we are more anxious than usual, trying to calm ourselves by taking food that we think we need, even if it is not.

Once these emotions have been identified, we can try to address them through more effective strategies than by not eating sweets without control.

2. Exercise

Physical activity is something that cannot be missing from the life of any person who claims to have good health habits.

Sport contributes to de-stressing, as well as increasing mood by releasing endorphins and inducing a deep state of well-being.

But not only does this type of activity help the body to be healthy and burn calories, it also makes us less likely to binge on sweets after an intense sport session.

While burning calories requires replenishing your energy, being relaxed helps you make more thoughtful decisions, so that, for example, instead of having a cupcake when you get home, you opt for a nice, healthy apple.

3. Eating a healthy, balanced and realistic diet

One of the big mistakes that many people make who want to stop eating sweets compulsively is to go on a strict diet. This is not only dangerous for your health because you run the risk of missing out on many nutrients , but it is also unsustainable in the long run.

Removing carbohydrates from the diet completely makes you more likely to binge on all the foods that were ‘off-limits’ when you were on a diet after a few weeks.

The best option is to follow a healthy, balanced and realistic diet , in which all food groups are represented. It is highly recommended to follow the advice of a nutritionist to ensure that you have all the necessary nutrients.

4. Do not buy candy

It may seem obvious, but one of the best ways to keep the craving for sweets from overtaking us is not to have them in the house.

Most binge eating happens when we are bored at home and, between one thing and another, we end up going to the kitchen, look in the pantry, find a bar of chocolate and eat it all.

A pretty good option to discourage you from buying sweets is to do the calculation of how much you spend each week . If this way we can see that we are losing a lot of money for something that only lasts a few minutes in our mouth, we may be less likely to buy them.

If you are unable to control the urge to buy sweets, you may have a problem that requires the intervention of a dietician and a psychologist, especially if you may be suffering from addiction.

5. Make five meals a day

It is very common to hear, either in the media or in the closest circle, that it is recommended to have five meals spread out throughout the day. This recommendation is not accidental.

Eating more or less every three hours allows you to control the impulses to eat food that is not convenient for your health. The key is to be full in the morning and in the afternoon. With full energy reserves, eating cravings are less likely to arise.

The breakfast should be complete and nutritious, with a contribution of between 400 and 450 calories, which should include dairy products, hydrates such as wholemeal bread, proteins such as tuna or tofu and there should always be at least one piece of fruit.

Lunchtime is equally important. Foods eaten in the middle of the day should have a high intake of fiber and protein. Legumes and vegetables should never be absent, as well as incorporating healthy fats such as olive oil or avocado.

6. Meditation

Meditation is always a good option to control impulses and make us aware of what our real needs are.

This can be a complicated thing to do, but it never hurts to try it. If you manage to dominate your attention span, stay calm and be aware that you need it, anxiety about eating sweets is something that will rarely appear.

7. Eat sweet, but healthy

If all attempts to give up sweets have failed, a good option is to make a progressive substitution of refined sweets for more natural ones.

Understanding natural sweets as those without added sugar, we must talk about chocolate with more than 85% cocoa, nuts, dried fruit such as dates and dried peaches and, of course, whole fruit .

Strawberries, apples, oranges and bananas are excellent natural treats that satiate us with a significant contribution of fiber and water.

If you have not yet educated your palate and you perceive these delicacies as something bland, you can always sweeten them with natural sweeteners such as cinnamon, cocoa powder or grated coconut.

8. Read labels

To become more aware of the amount of sugar you are taking, it is highly recommended that you read the labels of the products you buy. Things that, apparently, do not seem to have sugar, surprisingly have it and in great quantity: tomato sauces, supermarket bread, sausages…

If we manage to detect the added sugar in the food and choose to buy those that have not been sweetened, besides feeling healthier, we will have a better relationship with the food and we will progressively detoxify ourselves of this substance.

9. Drink more water

On many occasions the desire to drink something sweet and, in general, hunger, is confused with thirst. If you drink a lot of the liquid element the stomach becomes full , not being able to fit anything else in and having less desire to take food.

It is very important that if you decide to opt for this option you drink only water or infusions with a certain sweet taste such as chamomile or lavender, without adding sugar or honey.

Drinks with caffeine, such as coffee or tea, increase anxiety because this substance increases nervousness. In addition, the very bitter taste of these drinks makes people tend to look for something sweet to counteract it.

10. Brushing your teeth after eating

It may seem like a rather unhelpful piece of advice, but it actually works in a way that surprises even me. When we brush our teeth, especially with mint toothpaste, we are left with a fresh mouth with a sweet taste.

This makes you less inclined to eat sweets and get your mouth ‘dirty’ , and the mint changes the taste of the food for a short period of time, making it less appetizing.

Bibliographic references:

Knüppel, A., Shipley, M. J., Llewellyn, C. H., & Brunner, E. J. (2017). Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Scientific reports, 7(1), 6287. doi:10.1038/s41598-017-05649-7