Carbohydrate addiction in humans is a solution to the problem. Carbohydrates
Most carbohydrates have a distinct and easily recognizable taste. Fruits (fructose), malt (maltose), beets and cane (sucrose), milk (galactose and lactose) - feeling their sweetness on the tongue, our ancestors stuffed more fruits, roots and grains into their mouths. Sweet means edible, pleasant, and after it you will definitely feel a surge of strength.
And all because, translated into the language of biochemistry, the most important function of carbohydrates is to quickly provide the body with energy (1 g contains 4 kcal). Carbohydrate fuel - glycogen - is stored in the liver and muscles in small quantities (250-450 g depending on body weight) and is continuously spent on current needs: maintaining the heartbeat, the functioning of the lungs, muscles, and digestive tract. And for the nervous system, glucose serves as the only source of energy.
If you stop the regular supply of carbohydrates with food, their reserve will melt in 12 hours. By the way, this is where the well-known advice from fitness trainers comes from: if you want to lose weight, exercise in the morning, on an empty stomach. After eight to nine hours of sleep, carbohydrates in the blood are almost zero, and you quickly switch to burning fat tissue to provide energy during physical activity.
The amount of glucose in the blood is the main guideline for all internal systems, a kind of compass. If its level drops (more than four hours have passed since the last meal), we feel hungry, weak, and sometimes dizzy.
Excess sugar in the blood (for example, after you ate a whole cake at once) is also not beneficial - it damages blood vessels and organs. Therefore, the body urgently transforms excess glucose into fat, which is why we gain weight. The problem is that our brains still obey the ancient instinct: the more sugar, the better. During sweet gluttony, the pleasure hormone dopamine is released. Thanks to him, those with a sweet tooth experience the same feelings as drug addicts. First, a wave of good mood and drive, then, when the level of the drug (sugar) in the blood drops sharply, fatigue, anxiety and withdrawal symptoms appear - the desire to immediately get another dose. Moreover, the more often we abuse treats, the weaker the brain reacts to them and inexorably demands increasing portions.
As a result, today the level of sugar consumption around the world is several times higher than the permissible norms - six teaspoons for women and nine for men. For comparison, every person in the United States consumes 22 teaspoons of sugar per day.
The first to speak about the danger of such a trend in the 50s of the twentieth century was the outstanding English physiologist and nutritionist John Yudkin (1910-1995). In the book “Pure, White and Deadly,” he, based on his scientific research in different countries, stated that for the most part it is excess sugar, and not fats, that destroys the blood vessels of the heart and brain, leading to atherosclerosis, obesity, diabetes and cancer. In modern conditions of abundance of sweet foods (in low-fat foods, by the way, fat is also compensated for by sugar) and widespread physical inactivity, this is increasingly taking the form of addiction akin to cocaine.
Canadian David Jenkins, a professor in the Department of Nutritional Sciences at the University of Toronto, has devoted his life to studying the effects of different foods on blood glucose levels. As a result, he created a theory glycemic index(GI), and a nutritionist Michel Montignac and cardiologist Arthur Agatson, author « » , popularized it in their food systems.
The idea is simple: the more sugar in a product, the faster it is absorbed into the blood and thereby destabilizes glucose levels. Such food is called high-glycemic (GI above 70 points). These are, for example, sweet fruits, industrial baked goods, ice cream, syrups, sweets, premium and first-grade flour products, white rice and sweet soda.
Nutritionists recommend replacing them with dishes with a low glycemic index (less than 55), such as whole grains and wholemeal products with bran, legumes and vegetables. These foods contain complex sugars and (fiber). Complex sugars are broken down slowly, and dietary fiber is not absorbed at all and even interferes with the absorption of simple sugars. All this ensures a long-lasting feeling of satiety and reduces the craving for sweets and starchy foods.
How to avoid carbohydrate addiction
Here are a few rules to help you avoid carbohydrate addiction.
1. Make sure that you do not exceed 40-60 percent of the daily calorie intake, and try to choose foods that are more rich in vitamins and microelements: fruits instead of refined sugar, wholemeal bread instead of white bread made from refined flour of the highest and first grade. Swap refined grains for whole grains—for example, brown rice instead of white.
2. Read the labels. Avoid ingredients such as high fructose corn syrup, corn syrup; maltose, maltitol syrup, maltodextrin; granulated sugar, powdered sugar; molasses, molasses, malt. These substances provoke surges in blood glucose.
3. Carbohydrates are broken down more slowly if you combine them with protein foods, and proteins in the company of complex carbohydrates, on the contrary, are absorbed better. So meat, fish and cottage cheese should be served along with fresh vegetable or fruit salads. Season them with a few drops of unrefined olive, flaxseed or rapeseed oil - fat inhibits the absorption of carbohydrates, which means the feeling of fullness will last longer.
Our regular columnist, fitness and nutrition expert Yana Stepanova talked about what carbohydrate addiction is and what hidden dangers it poses.
Carbohydrate addiction is a pressing problem of our time. Nowadays, sugar is added to almost all products. The main danger of carbohydrate addiction is that it skillfully disguises itself as a bad mood, hunger, a premenstrual symptom, an innate love for flour and sweets, a lack of some apparently “sweet” substances in the body, and much more.
Why is sugar dangerous?
Once in the body, sugar provokes a sharp jump in insulin. The pancreas begins an active process of lowering insulin in the blood, lowering it below normal. As a result, a person feels depressed, tired, and also has a new desire to recharge the body with fast carbohydrates. The result is a vicious circle.
Simple carbohydrates are...
Simple carbohydrates include flour products, sweet foods, juices, soda, fried foods and more. People do not get enough of these foods; as soon as the pancreas lowers the level of insulin in the blood, hunger will return again. And, unfortunately, simple carbohydrates are in excess in the diet of a modern person.
Scientists have already proven that people gain weight not from fat, but from an excess of simple carbohydrates. When playing sports, the body uses simple carbohydrates, and fat remains in place. Therefore, they say that 20% of success depends on sports, and 80% on nutrition.
Why are simple carbohydrates dangerous?
Regular consumption of flour products, sweet foods and fast food triggers acidification processes in the body, which in turn accelerates aging, puts the body in a state of constant struggle and stress, provokes skin problems, and also contributes to the development of diabetes and oncology.
How to get rid of carbohydrate addiction?
To get rid of carbohydrate addiction, you should follow several rules:
1. The diet should contain no more than 5% simple carbohydrates.
2. It is better to eat fruits as a sweet dish.
3. You should pay attention to the glycemic index of foods. The higher the glycemic index, the higher the insulin spike.
4. The more the dish was subjected to heat treatment, the higher the glycemic index. Al dente is always better than cooked food.
5. Limit dairy products or avoid them altogether.
6. Eliminate fast food and fried foods.
7. Do not store foods that provoke carbohydrate addiction at home.
2014-04-15 16:33:51 2014-04-15 · 4:33 pm
“We eat to live, not live to eat.” "We are what we eat." “There is no better share than to eat to your heart’s content.” . There are many sayings and expressions regarding food and attitudes towards it. Some people eat everything, gourmets are very selective in their choice of dishes, supporters of a healthy diet count calories... A huge number of different nutrition systems have been developed in which you can get confused. But when the craving for the next tasty treat becomes irresistible, it’s worth thinking about what you might have food addiction?
For many, this is a very painful condition, because the body and mind are in constant conflict. Food slavery can lead to sad consequences and does not at all improve your mood, but rather spoil it. It is difficult for a person to manage such a situation; his head is constantly filled with thoughts about food. This problem has a controversial solution. Both psychological problems and problems with the body in terms of physiological processes are possible. Let's try to figure this out a little.
There are 3 main dependencies:
- dependence on carbohydrates
- dependence on meat products
- dependence on fats and carbohydrates
I hope that everyone who likes to eat a lot knows where their cravings lean more. We receive all taste impressions thanks to the receptors that are located in the oral cavity. And our taste habits are very stable. Having tried something once, we will long remember the pleasure we received.
If you can’t imagine your life without buns and cookies, buns and bagels, then you have carbohydrate addiction. Apparently, carbohydrate metabolism is disturbed in the body. And excess carbohydrates in the body are transformed into fat. Oddly enough, four apples contain the daily requirement of carbohydrates. Carbohydrate dependence is associated with a lack of a trace element such as chromium. Nutritionists say that if you add chromium-containing foods to your diet, you won’t recognize yourself in three days. You'll walk past a counter with an abundance of flour and won't even stop))).
Flour products are different. It is difficult to say which category is more dangerous for our body. But if you constantly include foods made with yeast in your diet, you really don’t like yourself. I don’t want to scare you in advance, but this is a slow but effective poison for our body.
If you are a meat eater and are experiencing meat addiction, then you have a choice between ready-made meat products, such as sausage, balyk and many others, and a natural piece of meat, prepared without the addition of harmful components. If you still cannot do without a large amount of meat, then at least switch to turkey, which contains enough tryptophan, which is transformed in our body into endorphins, “happiness hormones”. If your food slavery is associated with depression or bad mood, then turkey will come to your aid.
Addiction to fats and carbohydrates directly related to flour products and copious amounts of various creams containing fat. This addiction does not have the best effect on our health, especially since we do not know exactly what these or those creams are made of. They may contain various dyes and fat of unknown origin. If you decide to switch to a separate diet, in which the consumption of fats, proteins and carbohydrates occurs in a certain combination, then you will have to give up cakes.
Another addiction that is very common is that it is associated with large consumption of chocolate. It is known that cravings for sweets in our body are associated with a decrease in blood sugar, which is why our mood deteriorates and even a certain apathy appears. Chocolate is the easiest and most convenient way to get a sweet treat. It includes magnesium and zinc. These microelements help the body relax. But you shouldn’t overuse chocolate either.
In all our addictions there are various reasons that we may not even be aware of. But our body knows this very well. Excessive food consumption has nothing to do with excellent health, and often quite the opposite. Depending on the activity of your lifestyle, your diet should be built. But in any case, it is desirable that it be more diverse and consist of natural, natural products with the least degree of processing.
Do you have a food addiction? If yes, then share with everyone how you deal with it?
I look forward to your comments!
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Answer
Answer
- Psychological dependence.
- Biochemical dependence.
- Oatmeal (occupies a leading position),
- Buckwheat,
- Mushrooms,
- Turkey,
- Lime juice (diluted).
- Broccoli is the main source of chromium,
- Meat,
- Liver,
- Legumes,
- Whole grain,
- Bran.
Answer
Answer
Nutritionist, gastroenterologist and body mesotherapist. | more details >>
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Date of: 2014-06-17 Views: 35 303 Grade: 5.0
Have you ever felt a strong urge to eat something sweet? Familiar feeling? But many do not know that behind such a harmless desire there may be a serious violation of carbohydrate metabolism. Namely, sugar or carbohydrate addiction. In fact, there may be several reasons that lead us to a shelf with candies, buns, cakes and other “goodies”. It could be: Psychological sugar addiction
With psychological addiction, the craving for sweets is caused by a lack of joy hormones (endorphins). A person experiences a so-called mental, emotional hunger, which he satisfies by eating various sweet delicacies. As a result, endorphins are produced, the person calms down, and the mood rises. That's it, the spiritual hunger is satisfied. But only for a while. After this, the “pressing” mood comes on with even greater force, and the need for eating sweets arises even more. This is how addiction is formed, reminiscent of drugs or alcohol. With psychological dependence, you need to find other sources that promote the production of endorphins, in addition to sweets. Such sources include:Biochemical sugar addiction
With biochemical addiction, cravings for sweets are associated with a lack of chromium in the body. Why do we need chrome? Before answering this question, let's figure out what happens in our body with chronic abuse of sugar and products containing it. Look, when you eat something sweet, be it a roll or chocolate, white bread, etc., your blood sugar level rises. In response to this increase in the pancreas, the hormone insulin is synthesized. The main function of which is to deliver glucose to tissues to meet their energy needs. After which the blood sugar level decreases, and it becomes lower than it was before, since more insulin is always produced than needed. As a result, the brain again receives signals that there is a lack of glucose and we are hungry. It should also be noted that with excessive consumption of sugar and sweets, only part of the insulin is transported to the tissues that “need” glucose, another part is transformed into glycogen in the liver, and the rest is converted into fat, which is deposited in our subcutaneous fat layer. Systematic releases of insulin in large quantities lead to the fact that organ tissues become resistant to it and the glucose that this insulin brought is not absorbed. At the same time, insulin has no choice but to turn it into a fat depot. As a result, and naturally, the risk of developing diabetes increases significantly. But let's get back to chrome. This wonderful microelement normalizes blood glucose levels by reducing the production of large amounts of insulin and increasing tissue sensitivity to insulin. In this case, the body's tissues receive the necessary energy not only due to the glucose brought by insulin, but also due to the mobilization of energy from the depot (liver, muscles, adipose tissue) while simultaneously. It is thanks to all these properties that chromium reduces cravings for sweets. Chromium is produced in our body, but as we age, its production decreases. Also, a significant amount of chromium is washed out by excessive consumption of sugar-containing foods. Quite often, if you give up sweets for 2-3 weeks, then the craving for sweets goes away. But there are times when additional sources of chromium are needed. Chromium is found in some foods:With proper consumption of carbohydrates, you can get rid of cravings for sweets and not worry about excess weight
The carbohydrate world is very wide and varied. It is easy to lose focus and go astray. For a balanced and healthy diet, it is extremely important to know and follow the rules of “friendship” with carbohydrates. In this material from Clutch.ua you will find answers to the most common questions about the insidious group of macronutrients.
The best time for sweets is morning
You can hear the phrase from “professionals” in the field of nutrition that you can eat sweets for breakfast. In fact, such a statement has nothing to do with a healthy diet. Morning is not the best time for "fast" carbohydrates. Your sugar levels drop overnight and raising them with a bar of chocolate will set the pace for the day. Having eaten sweets at breakfast, you will want it until the evening. If you can’t do without dessert, leave it for second breakfast, or in the afternoon, when there is a decrease in activity and glucose will be beneficial for the brain.
Carbohydrate addiction exists
Carbohydrate addiction really exists. It is divided into psychological and physiological. In the first version, this is due to a lack of joy hormones - endorphin, serotonin. When “emotional” hunger occurs, a person compensates for it with sweets. Combating psychological addiction is quite simple: increase the amount of whole grains in your diet and the problem will be solved.
Physiology is a complicated thing. Having eaten something sweet, blood sugar rises sharply, and the liver produces insulin, which is necessary to transport glucose to the tissues that need it. After this, the sugar level decreases. The brain again receives a signal about its lack, and the process starts again. It turns out to be a vicious circle. Partially the “excess” glucose is deposited in the form of glycogen, most of it is transformed into subcutaneous fat tissue. To eliminate physiological dependence, you need to involve specialists. Chromium normalizes blood glucose levels. It is found in large quantities in broccoli, liver, and legumes. Try introducing them into your diet if cravings for sweets become the rule rather than the exception.
What is the “carbohydrate window”
Metabolism begins to become active after any type of physical activity. During exercise, adrenaline and cortisol levels increase in the body. It remains high for 20 to 40 minutes, after which it begins to decline. During this period, the body needs to replenish glycogen reserves. To do this, you need glucose, which can be obtained from “fast” carbohydrates. In simple words, the “carbohydrate window” is a period when the body can instantly process carbohydrates without transforming them into subcutaneous fat tissue.
Fiber and carbohydrates are not the same thing
The point of carbohydrates is to get energy; you can't get it from fiber. But you can’t exclude intestinal “brush” from your diet. Fiber promotes normal digestion with a large amount of protein foods, prevents the level of glucose in the blood from sharply increasing and contains many useful minerals.
Do not gain weight from carbohydrates
From fat or carbohydrates, weight is not gained. Body weight is directly proportional to daily calorie intake. This excess can be gained in proteins, fats and carbohydrates. The reason that carbohydrates are blamed for excess weight is the following: modern people consume too many “empty” calories obtained from pastries, bread, white flour, milk chocolate, and cakes. They are high in calories and are not able to satisfy the feeling of hunger for a long time. And as a result - a regular enumeration of the daily calorie intake and excess weight.
The surest way to deal with carbohydrates once and for all is to get rid of junk foods. If you cope with this task, then all other rules will seem small and easy to follow.
