Many of us experience a strong craving for sugary foods at certain times of the day, particularly when stressed, sleep-deprived, or simply because we have a sweet tooth. Overcoming the temptation of sweets, while challenging, is possible and can yield significant health benefits.
Research has shown that reducing sugar intake can greatly benefit our health, not just by improving dental and waistline wellness but also by enhancing mood, memory, and gut microbiome, potentially leading to a longer life.
Can fruit be the solution? Though fruits contain natural sugars, the fiber in fruit can mitigate the risks. Recent studies suggest that incorporating more fruit into our diets could help reduce cravings for sugary treats.
Dr. Michael Mosley, host of the BBC science program, discusses in his podcast "Just One Thing" whether replacing sugar with fruit can truly help curb our sweet cravings, covering topics such as the necessity of cutting out sugar, its health impacts, and the links between sugary drinks and cancer.
Sugar Adds Up Quickly
The NHS recommends that adults should not consume more than 30 grams of free sugars (excluding fruit but including added sugars and sugars in juices, honey, and syrups) daily. Unfortunately, our average intake is double the recommended amount.
It might surprise you how quickly sugar can accumulate. A glass of apple juice or a small store-bought smoothie can contain nearly 30 grams of free sugars, the entire daily allowance. Even a serving of pasta sauce can contain up to 7 grams of sugar.
Reducing Sugar to Improve Mood
Reducing free sugar intake is known to enhance mood. A 2015 study involving nearly 70,000 women found a correlation between lower added sugar consumption and a reduced risk of depression.
Interestingly, the same study found that women who consumed high amounts of natural sugars, like those in fruits, also had a lower risk of depression, suggesting that a simple swap could yield double benefits for mood enhancement.
Boosting Memory
Limiting free sugar can also improve memory. An Australian study of 4,000 individuals showed that those who consumed less than one sugary drink per day had larger brain volumes and scored higher on memory tests compared to those who consumed more sugary drinks.
Sugar Reduction for Longevity
Cutting back on sugar, especially sugary drinks, can also contribute to longevity. A long-term study of 120,000 health professionals over 30 years in the US observed the impact of sugary drinks on long-term health, finding that lower consumption correlated with a reduced risk of early death from various causes.
Fiber Can Reduce Sugar Cravings
Dr. Medawar explains that studies on mice have shown that a sugar-rich diet can activate a precise pathway from the gut to the brain, creating a specific preference for sugar. This suggests that gut microbes might influence our food choices.
Excitingly, our dietary choices can also influence our gut microbiota. Researchers at the Max Planck Institute conducted a study where participants were given 3 grams of inulin, a prebiotic fiber, and observed for changes in food cravings and brain activity related to the gut microbiome's reward networks.
Dr. Medawar notes, "We saw changes not just in behavior but also at the level of brain activity, indicating a reduction in food cravings."
Thus, the evidence suggests that increasing fiber intake can reduce the brain's desire for sugar. Swapping a fruitcake for a fruit salad might not only improve your mood and memory but also decrease your intense cravings for sweets
