How to tame a sweet tooth
Excerpts from Rosie Stern and Rose Carr's article
Compare the energy content of foods in the table below.
All these foods have sugars in them and satisfy our cravings for
sweet food, but there are marked differences in their energy and
sugar content.
Eating too much of a high energy food (like those containing high
levels of sugar) has the potential to indirectly increase the risk
of heart disease and diabetes through the added energy which can
contribute to obesity.
How to reduce the sugar cravings
Recent research has shown that eating low Glycaemic Index (GI)
foods can increase satiety - the ability to satisfy hunger or feel
full. The GI is a method of rating carbohydrates in foods
(between 1 and 100) on their effects on blood glucose levels in the
body. Foods with a high GI (70 or more) contain carbohydrates
that are digested and absorbed quickly, causing a rapid rise in
bloody glucose levels. Low to medium GI foods make you feel fuller
so you will not be searching to satisfy the sweet cravings.
These include dried fruits, peas, lentils, wholemeal bread, milk
and basmati rice.
Tips to tame a sweet tooth
- Don't forbid sweet foods altogether; you'll then be more likely
to crave them. Aim to satisfy your sweet tooth with small
amounts less regularly and learn to eat it slowly and savour
it.
- Don't let yourself get too hungry - that means eat
regularly. Don't skip meals, and if you need to snack choose
healthy snacks, eg low fat yoghurt.
Choose foods which make you feel more 'full', such as dishes that have a water, fibre and protein content like bean soups, stews and pasta dishes.
- Choose foods with a low or medium GI such as fruits, veggies,
low fat dairy and wholemeal breads.
- Limit sweet drinks to one small glass of juice per day.
Healthy sweet desserts
Fruit and yoghurt are ideal for desserts (and snacks). The
fruit is sweet and contains fibre to help fill you up, as well as
providing a range of vitamins and minerals, and yoghurt adds a
creamy texture along with calcium for strong bones.
1. Fresh fruit salad made with pineapple, banana, oranges and
melon with low fat yoghurt mixed with honey
2. Dried fruit (eg. apricots and figs) soaked in a little fruit
juice, served with a dollop of Greek yoghurt
3. Frozen berries, banana and yoghurt blended together and frozen
to make a fruity frozen dessert.
4. Paw Paw, melon or another fruit you would normally buy as 'too
expensive' - but is it really compared to that cheesecake or tub of
ice cream?
