A doctor has spoken out about the dangers of sugar

Confectionery products are often found in the diet of many people, but their excessive consumption can have a negative impact on health. Elena Churakina, a nutritionist and endocrinologist from the SberZdorovye medical company, shared her recommendations for reducing cravings for sweets with Izvestia on December 11.

"The desire to eat sweets arises for many reasons, for example, if there is a physiological need - when the blood glucose level drops, the body signals the need to restore it," Churakina noted.

According to her, many people consume sweets in moments of stress or to improve their mood. Such products activate the so-called reward system in the brain, which promotes the release of happy hormones. In women, increased cravings for sweets are also linked to progesterone, a hormone whose levels rise at the end of the menstrual cycle. In addition, the constant consumption of sweets is habit-forming, and some behaviors can be triggered as early as childhood, such as when a child eats soup or gets an A and is rewarded with a candy bar.

Excessive sugar consumption can have negative health effects. For example, it can lead to tooth decay. Microorganisms in the oral cavity use sugar as a food source and, in the process, produce acids that erode tooth enamel. A preoccupation with sugary products can also lead to excess weight gain, which in turn increases the likelihood of cardiovascular disease. And also certain types of bacteria that multiply amid high sugar consumption can cause inflammation in the gut.

"In addition, such foods raise blood glucose levels, which causes the pancreas to produce more insulin to maintain normal blood sugar levels. This can increase the risk of type II diabetes if a person is overweight and exceeds the daily calorie allowance - about 2,500 kcal for men and 2,000 kcal for women," the doctor said.

According to the expert, to gradually reduce sugar consumption in the diet, it is necessary to find a substitute for sweets, for example, you can replace candy with fresh fruits and berries, and sweet carbonated drinks and juices - with water, herbal tea or carbonated water without sugar. It's also important to carefully examine the composition of foods and read labels, as some may contain hidden sugars such as agave nectar, malt syrup, inverted syrup, molasses, fructose and dextrose.

"It is important to plan your main meals and snacks in advance to avoid spontaneous consumption of sugary foods. You should give preference to proteins, fiber and healthy fats - they provide a longer feeling of satiety. <...> In an effort to reduce sugar intake will help and physical activity, meditation, favorite hobbies, work on improving emotional state, "- concluded Churakina.

Earlier, on November 12, gastroenterologist, doctor - expert of Laboratory "Hemotest" Ekaterina Kashukh told "Izvestia" about the harm of sweet sodas. According to her, sweet sodas not only do not quench thirst, but also cause quite a lot of harm to health. The acids in the drink, combined with sugar, destroy the enamel of teeth, making them more vulnerable to tooth decay.