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You’ve put away the candy canes, swept up the cookie crumbs and have vowed not to finish the box of specialty chocolates you received.
But if you’re like many people who have indulged — or overindulged — in confectionary treats during the holidays, you may find winding down your sugar consumption to be a challenge.
Northeastern University nutrition expert Janice Maras, a registered dietitian and the director of the Dietary Assessment Center in the Bouve College of Health Sciences, says there’s a reason sugar cravings are hard to assuage.
In a question-and-answer interview with Northeastern Global News, Maras explains what sugar does to your brain and body, and suggests healthy sugar substitutes that will satisfy your taste buds.
The answers have been edited for clarity and brevity.
Sugar in itself isn’t inherently bad.
But consuming too much — particularly from processed foods, sugary drinks and sweets — can lead to health problems including weight gain, insulin resistance and fatty liver, as well as chronic diseases such as type 2 diabetes and heart disease.
In terms of mental effects, high sugar intake can cause brain fog, reduce cognitive function and contribute to mood fluctuations, making it harder to focus and maintain mental clarity.
Sugar activates the brain’s reward system, making you crave more sugar.
During the cold, dark months and with the stress of the holidays, we often crave sugary comfort foods.
Reduced protein intake and less vitamin D can make us more prone to these cravings.
Additionally, holiday drinks like wine and cocktails can be high in sugar, further fueling the desire for sweet foods.
Yes, the American Heart Association recommends limiting added sugars to six teaspoons a day for women and nine teaspoons a day for men.
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It depends on the individual.
Some can cut sugar out completely, while others may need to gradually reduce consumption over a few weeks or months.
The goal is to reduce sugar to manageable levels that prevent spikes in blood sugar and reduce cravings.
There are many options to satisfy your sweet tooth in a healthier way:
Even products that seem healthy can contain hidden sugars. Here are some common offenders: