Sugar – The sweet enemy

You might already know this, but it certainly won't come as a surprise. We eat too much sugar. On average , every German consumes 33 kg of sugar per year . And that's despite the fact that we've known for a long time that too much sugar is harmful.

Why is it still so difficult to break free from this sweet enemy? In this article, you'll learn what lies behind its crystalline power, how to escape the sugar craving, and why yoga helps against sugar cravings.

What exactly is sugar?

To weaken our persistent enemy, we must first understand what 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 like protein (in dairy products) and fiber (in fruits), which slow down the rate at which our bodies convert fuel into energy. Consequently, natural sugars are not dangerous , but rather an important energy source for our bodies.

While table sugar originally comes from the natural sweetness of sugar beets or sugar cane, the refining process causes it to lose nutrients and fiber that are necessary for proper metabolism in the body. The same applies to added sugars, which, like refined sugar, are concentrated through chemical processes.

Therefore, the types of sugar we should avoid include:

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

• Brown sugar
  It is a mixture of white sugar and molasses, a type of sugar syrup. Molasses is responsible for its darker color. Contrary to popular belief, this sugar has only a slightly higher nutritional value.

• Added sugar
  This substance goes by many names: high fructose corn syrup, molasses, dextrose, and about 50 other pseudonyms. It is often found where you least expect it, such as in savory dips.

Why are we addicted to sugar?

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

Is there a healthy sugar substitute?

In our article "Healthy Eating for a Better Yoga Routine, " we already explained that sweetness is part of the flavor repertoire of balanced meals. You're also already familiar with the role of natural sugars in our energy metabolism. So you certainly don't have to completely forgo enjoying fruit or other sweet foods.

Of course, you can replace regular table sugar with honey. With coconut sugar , stevia, etc., you now have a wide selection of other alternatives in the organic section. The less processed, the better . Dried fruits like dates, apricots, or raisins are also a delicious sugar substitute.

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

5 tips on how to avoid sugar

A little sweetness is part of it.

Simply cutting out sugar isn't enough for most of us to stick with it long-term. We recommend making some fundamental dietary changes so that your meals truly satisfy you and your body receives all the necessary nutrients it needs for its metabolism. Only then will your cravings for sweets subside.

1. Balanced diet

Whether Ayurvedic, clean eating, vegan, or paleo – find dietary principles that align with your moral values ​​and foods that you tolerate well. It's not important to categorize your diet.

Consider which foods you want to consume in your daily life and what effect these will have on your physical and mental health. These thoughts form the basis for your food choices. The stronger 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 is a complicated cooking process. What should I cook? Do I have all the necessary ingredients? Worrying about it wastes energy, and before you know it, you're treating yourself to a sweet snack.

To always have a meal ready, the so-called meal prep trend is ideal. It's best to set aside a morning or afternoon each week to do your weekly shopping and prepare healthy meals for the rest of the week . Soups and curries, in particular, taste even better if you let them sit for a few days. This allows the full flavor of the ingredients to develop.

3. Intuitive eating

Intuitive eating means listening to your body and its hunger signals. This isn't a quick fix for cravings, but rather 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 strikes, try listening carefully. Perhaps you're not hungry at all, but thirsty? Do you need energy? Do you need nutrients or minerals for proper digestion? Eating according to your feelings also helps you learn to distinguish between physical and emotional hunger – a skill that contributes to harmony between body, mind, and spirit.

4. Regulate blood sugar levels

To ease your journey to intuitive eating and prevent cravings for sweets, 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's a result of stress.

5. Reduce stress and emotional strain

Perhaps it's not hunger itself that's affecting your mood, but a suppressed, unprocessed emotion. If you know the triggers of your emotional hunger , you can avoid them in the future. Use them as signals to give your body rest and relaxation, or to release emotional blockages. Don't try to suppress the hunger. Instead, be grateful to your body for showing you when something is wrong.

Yoga exercises to combat cravings

A calm mind, a calm stomach.

Yoga helps you manage the discomfort that emotional hunger triggers. But above all, it helps you counteract stress and emotional turmoil. Asanas, which have a relaxing and calming effect, not only release tension but also help keep your cravings for sweets in check. Examples of anti-craving yoga poses include the bridge, the waterfall, and child's pose .

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

Food should give you vitality and health. Isolated sugar is the opposite, an energy drain that will make you sick in the long run. Stress, emotional imbalance, and nutrient deficiencies fuel your craving for sweets.

Your sweet enemy won't simply surrender. So prepare yourself for the next craving. You now know various methods to break the cycle and make peace with your hunger .

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

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