Too much sugar leaves unpleasant traces in the body. If you want to prevent cravings, stomach pain and inflammation, you should focus on the following foods.
Sometimes there is an extra piece of cake on the plate or the entire chocolate bar is eaten in one bite.
This is not ideal for the body, but it is important for mental well-being – and should not demotivate you during weight loss and distract you from an overall good course: after all, no one is perfect. However, sugar bombs can have other negative symptoms besides guilt due to the large amount of extra calories.
These consequences threaten after too much sugar
Stomach pain and stomach problems, as well as fatigue, headaches and even more hunger can be some of the unpleasant effects of too much sugar.
“If you eat a lot of sugar, your blood sugar levels become unbalanced and it is quickly followed by a low level. When this happens, the body usually immediately craves new simple carbohydrates – this is a vicious circle,” says nutritionist Igor Strokov especially for MedicForum.
Combination of nutrients for blood sugar levels
To avoid this cycle, your next meal should be aimed at stabilizing your blood sugar levels. This means: Protein, fiber and healthy fats are popular.
Because these three components slow down the rate at which nutrients enter the bloodstream. They also activate appetite-satisfying hormones.
Ideally, these three nutrients can be obtained from plenty of protein-rich vegetables and sources of nutritious fats.
“I rely on pumpkin seeds, lentils and avocados. Chickpeas and plant-based protein powders are also ideal,” Strokov said.
Water and fiber to fight food cravings
What else is good for the body: A combination of plenty of water and fiber. This may help get rid of the unpleasant feeling of bloating.
“The combination of fiber and water helps flush out the digestive system, which can reduce bloating,” explains the nutritionist. “Plus, you feel fuller longer, which means you have more control over your eating behavior the next day. It's not a good idea to go shopping when you're hungry and have to pick and choose your groceries because you end up with a lot of unhealthy stuff in your cart.”
That's why it's ideal to start your day with fiber-rich carbohydrates like whole grains. Every day you should drink at least one and a half to two liters of water or unsweetened tea.
“After a week, your digestive system should recalibrate with this healthy diet and stop craving unhealthy sweets.”
Anti-Inflammatory Foods
One of the main reasons why too much sugar makes you feel unwell is because is that it increases blood sugar levels, thereby increasing inflammation in the body.
“To mitigate the damage, your next meal should include plenty of anti-inflammatory foods,” the doctor recommends.
For This is ideal:
- Cruciferous vegetables such as cabbage, Brussels sprouts and cauliflower.
- Spices such as turmeric and ginger
- Omega-3 rich seeds such as flax seeds.
Or even better: You can specifically prevent sugar cravings by relying on sweet, anti-inflammatory berries. They are full of anti-inflammatory flavonoids and are ideal for satisfying constant sweet cravings.
Green vegetables soothe the stomach
“Excessive sugar consumption can also lead to nausea and discomfort in the stomach area. Green bitter vegetables can help a lot.”
Earlier, MedicForum wrote about useful vitamins for fighting stress.
Important< span style="color:#fc272d;">! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.