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Posted in News & Media, on 29 September 2015, by , 0 Comments

Do you feel like you’re constantly giving in to your sweet tooth? Are your cravings so constant that they’re hard to ignore? Like any other habit, turning to sugar can be a tough one to kick. It seems like the more sweets and desserts you have, the more you are waiting for the next hit. Where does the battle end?

There isn’t a single cure-all to this problem, but in general, the less sweets you eat, the less you’ll crave them. So how do you get to that point? Here are a few tips that just might help you pull your own sweet tooth once and for all.

Try to find a substitute.

Generally, people tend to crave sweets after a meal or as a pick-me-up in the late afternoon. It might be helpful to have something else there and ready to fight off those cravings. For example, peppermint tea might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you. If you must have “sweet,” go with something that’s naturally sweet, such as dried fruit or even 100% fruit juice.

Wait out the craving.

Most nutrition experts say that the cravings you experience will only last a couple of minutes. So if you can wait it out, they will pass and you will be better for it. Try to occupy yourself for a good 10 minutes when you get a craving. Call a friend, take a short walk or do something to distract yourself.

Set daily goals and reward yourself for meeting them.

To a sugar addict, nothing is tougher than getting through the day without a sugary treat. The longer you can hold out, the easier it will become, so try to find a reward that would be worth holding out for. I did this about a year ago and gave myself a dollar for every day that I did not indulge in sweets, and at the end of the month, I would go get a manicure or buy myself something nice.

Recruit someone to do it with you.

If you are married or have a family, this would be a healthy habit for everyone to adopt. Clean out the cupboards and refrigerator of unhealthy foods and tempting treats. Make it a team effort. Hold each other accountable and support one another through the tough times.

Put yourself in good situations.

If you are one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, then try to do things in a new way to prevent yourself from falling into old habits. Clean out all of the change and single dollar bills in your wallet so you aren’t able to feed the vending machine. Make sure you fill up on gas when someone is with you. Go grocery shopping after a meal, so you don’t load up on unhealthy foods.

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Posted in News & Media, on 29 September 2015, by , 0 Comments

There’s a reason some of us crave gooey desserts when we’re feeling low: They’re rooted in happy associations, explains Susan Bowerman, RD, assistant director of UCLA’s Center for Human Nutrition. “These kinds of cravings come from long-established patterns,” she says, “like memories from when we were kids and were soothed with cookies or rewarded for doing well with ice cream.” Tastes, textures and aromas that summon these positive personal memories all have the ability to make us smile, and sweet treats—especially chocolate—are top happiness triggers.

The downside

Going too far in indulging nostalgic cravings can backfire: A new study from Harvard Medical School suggests that eating high-glycemic foods that spike your blood sugar can cause strong cravings for more just hours later. And it isn’t a mild kind of hankering, either: Researchers at Yale University demonstrated with MRI scans that the same reward circuits were activated in the brains of women shown pictures of milk shakes as those seen in addicts craving drugs or alcohol.

The solution

To get your sweet fix without getting trapped in this cycle, opt for fragrant treats with lots of flavor but less sugar, plus fiber or protein to slow digestion for maximum staying power, Bowerman says. Try a bowl of strawberries dipped in two squares of melted dark chocolate, a cup of low-fat yogurt with a tablespoon of honey or cinnamon-spiced tea with skim milk.

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Posted in News & Media, on 29 September 2015, by , 0 Comments

“Sweets are ‘good for children and may stop them getting fat in later life’,” reported the Daily Mail.This news story is based on a US study that assessed the diet of more than 11,000 children and adolescents over 24 hours. Researchers looked at how their confectionery consumption was related to their total energy consumption, body fat and other measures of heart health, such as blood pressure and blood fats. Those who ate sweets or chocolate were found to have higher total energy and added sugar intake, but were also less likely to be overweight or obese.The study has numerous limitations which seriously limit the conclusions that can be drawn. In particular, the study took only a one-off measurement of the children’s sweet and chocolate eating habits at a single point in time, which means it cannot show how eating them affects weight or other factors over time. Also, as it only looked at the children’s diet for 24 hours, it tells us little about their longer-term eating habits. The children’s activity levels were not clearly reported, and may have been higher in the confectionery eaters.

Most importantly, no assumptions should be made about longer-term heart health or body weight, and it should not be concluded that children and adolescents who eat sweets or chocolate will be at lower risk of getting fat in later life or at lower risk of heart disease. The numerous health benefits of a balanced diet and regular exercise are well established. 

Where did the story come from?

The study was carried out by researchers from Louisiana State University Agricultural Center, Nutrition Impact, and Baylor College of Medicine in Houston, USA. Funding was provided by the USDA Agricultural Research Service, with partial support from the US Department of Agriculture, and the National Confectioners Association. The funders were reported to have no role in the study’s design or analysis, or in writing the paper. The study was published in the peer-reviewed journal Food & Nutrition Research.The Daily Mail did not mention the main limitations of this study, which mean that few conclusions can be made from it. Most importantly, there is no evidence from this study to support the statement that “sweets may stop [children] from getting fat in later life”. 

What kind of research was this?

This study aimed to determine the effect of eating confectionery on children’s health. The researchers looked at the relationship between chocolate or sweet consumption in children and adolescents and their dietary intake of calories, fat and added sugar, their overall dietary quality, their body weight and fat measures, and their risk factors for cardiovascular disease.This was a cross-sectional study, in which a “snapshot” of data is taken at one point in time. The results, therefore, cannot show whether sweet or chocolate consumption affects weight or other factors over time. Current confectionery intake at one point in time can also tell us nothing about longer-term confectionery-eating patterns. Most importantly, no assumptions can be made about future body weight or cardiovascular disease from the current study. 

What did the research involve?

This study included 11,182 children and adolescents (aged 2-18 years old) who took part in the 1999-2004 National Health and Nutrition Examination Surveys (NHANES). Automated interviews were used to assess dietary intake over the past 24 hours (parents recalled food intake for children aged five and under, children and parents recalled intake for children aged 6-11, and adolescents aged 12 and over contributed data themselves). The different food types were allocated codes from The Survey Nutrient Databases.Consumers of sweets and chocolate were defined as those who consume any amounts of confectionery (except gum) and were placed in one of three categories: those eating any type of confectionery, those eating chocolate bars, and those eating sweets. The data were also used to assess the children’s total energy intake, total fat and saturated fatty acid intake. The Healthy Eating Index-2005 (HEI-2005) was used to determine overall quality of the diet. The researchers also collected measures of waist circumference, weight, height, blood pressure, and blood fat levels from the participants.The researchers then looked at body weight measures, dietary quality and cardiovascular risk factors for each confectionery intake group compared to children who did not eat confectionery. The analyses took into account various factors that could affect results, including sex, age, ethnicity and energy intake. Some analyses also took into account children’s reported physical activity. 

What were the basic results?

The researchers assessed 7,049 children aged 2-13 years old and 4,132 adolescents aged 14-18. About a third of children and adolescents ate sweets and chocolate on the day that they filled out the questionnaire, and consumption was more common among girls than boys.In the 24 hours before they filled out the questionnaire, children aged 2-13 years old consumed an average of 11.4g of confectionery, of which 4.8g were chocolate and 6.6g were sweets. In the same period, adolescents aged 14-18 years old consumed an average of 13g confectionery overall, including 7g of chocolate bars and 5.9g of sweets. Those who ate confectionery had higher total energy intake (2,249kcal) than those who did not eat any confectionery (1,993kcal), and also had higher total added sugar intake (28g and 23g respectively).The researchers found that the average HEI-2005 score of dietary quality was no different between those who ate confectionery and those who did not, or in those who ate sweets and those who did not. However, dietary quality was significantly lower in those who ate chocolate bars compared to those who did not.Body mass index (BMI) and waist circumference were lower in those who ate confectionery (BMI 19.5) compared to those who didn’t (BMI 20.1). This result remained significant after the researchers took into account age, gender, ethnic group and overall energy intake. The researchers reported that if they took into account the children’s self-reported moderate or moderate-to-vigorous activity levels, the results did not change, but the fully adjusted results were not provided in the research paper. After the researchers took into account the same factors, the odds of being overweight or obese were lower among those who ate confectionery than among non-consumers. Compared to non-consumers, the odds of being overweight were 22% lower in consumers of confectionery (odds ratio [OR] 0.77, 95% confidence interval [CI] 0.68 to 0.90), and the odds of being obese were 26% lower in consumers (OR 0.74, 95% CI 0.66 to 0.82). The effects on these results of taking into account a child’s physical activity were not reported in the research paper.There was no difference in cardiovascular risk factors (such as blood pressure and blood fat levels) between confectionery consumers and non-consumers. 

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