How to overcome the dependence on sugar How much can

How to overcome sugar addiction? Several European universities and research organizations within the framework of the NeuroFAST project have carried out the largest study on the link between food consumption, addiction and stress. Scientists have not found any form of food, food ingredient or additive to cause dependence on a particular substance. The only known exception at the moment is caffeine, which can potentially cause dependence (alcoholic beverages are not considered food). According to the participants in NeuroFAST, overeating is clearly different from the disorders associated with the use of psychoactive substances. Experts from Cambridge also checked the scientific literature and did not find sufficient evidence of the existence of "sugar dependence" in humans. The very idea that this is possible is because the brain's reward system responds to candy. But even in animal experiments, attacks of gluttony were associated with intermittent sugar consumption (first fed and then taken away forever) and not with its effect on the brain. There are eating disorders that can be confused with addiction. For example, among the diagnostic criteria for compulsive overeating is the absorption of large amounts of food and the loss of self-control under "zazor". But it is not a food addiction, but a disease associated with consumption itself as an attempt to cope with emotional problems. Are sugar consumption standards for healthy adults and children? The World Health Organization (WHO) recommends that added and free sugars – those not originally found in foods – should have less than 10% of calories. For a healthy person who consumes approx. 2000 kcal, it is 50 grams of sugar or 12 teaspoons without top. It is not only sugar that you put into tea, but also honey, syrups, added sugars in cereals and yogurt, sweets, sweet sodas, fruit juices and so on. The problem is that the added sugars have dozens of names, and the producers are not required to disclose their contents separately: only the total amount of carbohydrates can be indicated on the package. WHO calls for reducing sugar intake to 5% of daily calorie intake, but in any nutritional guide, there is no recommendation to completely give up sugar. The American Academy of Pediatrics does not recommend adding added sugar to children under the age of two (on the shelves of any store there are cottage cheese and yogurt for children under one year where almost two teaspoons of sugar per 100 g of product). For children over two years, the recommended intake is up to 25 grams of sugar per day, sweet soda – not more than 240 ml per week, fruit juices and smoothies – no more than 150 ml daily. Then there is some sugar or not? Diabetic clinical nutritional guidance states that it is important to enjoy food and any restrictions should be justified. In one of the most serious organizations with regard to recommendations to the public, the American Heart Association believes that added sugars can be part of a healthy diet. Nutrition is an unconditional, basic need, and we like the sweet taste because such food contains enough energy for life. Mites should not be used for emotional regulation, encouragement and reward. But if you prohibit the sugar itself or children, it may burn an unhealthy desire for sweets. Feeling guilty if you ate a cookie will probably make you eat the whole package. Find a balance – try different foods, enjoy it, make desserts (which can be fruit) part of a suitable and balanced diet. In the full article on the popular science page "Attic" read about sugar should be replaced with honey or exotic syrups, if sugar rejection prevents diabetes, whether the sweet eaten in the evening necessarily stays in fat and whether it is necessary for the brain to work. Elena Motova

Chief editor of the blogJosh.