The term "sweet addiction" here refers to the fondness for sweet flavors that has taken hold in the hearts of those who enjoy sweetness, to the point where they can be said to be addicted to it. According to the nutritional guidelines for Thai people, the recommended intake of added sugars in food is no more than 4, 6, and 8 teaspoons for those requiring 1,600, 2,000, and 2,400 kilocalories per day, respectively.

However, a report from the Office of the Cane and Sugar Board of Thailand indicates that the sugar consumption rate among Thais increased from 12.7 kilograms per person per year in 1983 to 33.8 kilograms per person per year in 2010, a rise of 2.7 times, averaging about 20-26 teaspoons per person per day, which far exceeds the recommended intake. The increased sugar intake also leads to higher energy consumption, contributing to various health issues such as tooth decay, overweight, obesity, joint diseases, cardiovascular diseases, and diabetes.

How to Know if You're Sweetly Addicted

1. You constantly crave your favorite sweets.

2. You feel tired, irritable, or in a bad mood when you haven't eaten foods or snacks containing starch or sugar.

3. You often feel hungry.

4. You think about food frequently, even right after finishing a meal.

5. You have a habit of eating sweet foods after savory meals.

6. You always have sweets stocked in your fridge.

7. You enjoy sweet fruits like papaya, durian, and pineapple.

8. You like dried fruits, pickled fruits, and candied fruits.

9. You prefer sugary cereals.

10. You add sugar to every dish, such as sweetening your omelet or chili fish sauce.

11. You enjoy social gatherings because they include food, drinks, and desserts.

12. You often choose drinks that are not plain water during meals.

Ways to Reduce Sweetness in Your Life

1. Gradually reduce the amount of sugar added to your food, drinks, or snacks. It is not advisable to abruptly stop consuming all sweet foods or sugars at once, as the body may not accept it and will likely revert to previous eating habits or even worse. Quitting sugar cold turkey can lead to withdrawal symptoms such as dizziness, weakness, and nausea. Instead, allow yourself 1-2 months to adjust to the reduced sweetness, so your taste buds can adapt to less sweet foods.

2. Make water your primary drink. Ensure your body stays hydrated, as dehydration can lead to increased cravings for sweetness. Drinking a glass of water when you feel a sweet craving can help reduce that desire.

3. Choose high-fiber foods like vegetables, brown rice, non-sweet fruits, legumes, and nuts. Fiber helps reduce sweet cravings and controls blood sugar levels.

4. Limit the purchase of sweet foods, drinks, or snacks for your home. Before buying, read nutrition labels to compare sugar content. If you crave something sweet but it’s not readily available, it can help reduce your intake.

5. Keep a food diary to track what you eat daily. This will help you see patterns in your diet and assess which foods, drinks, or snacks are high in sweetness. Note your hunger levels, cravings, and when you eat. This record will help you understand your eating behaviors and make it easier to change them by reducing excuses.

6. Each meal should include a variety of foods, including carbohydrates, fats, and proteins. Proteins and fats help stabilize blood sugar levels and keep you feeling full longer than just eating carbohydrates or starches alone.

7. Engage in other activities when you feel the urge to eat sweets, such as exercising, writing, or cleaning. When your brain signals a craving (which is not the same as hunger, as true hunger requires eating), the desire for sweets typically lasts about 20-30 minutes. Doing other activities can help reduce that craving. Additionally, exercising can boost endorphin levels, improving your mood, as one reason people enjoy sweetness is the pleasant feeling they get from sugar.

While sweetness can make us feel good and happy every time we indulge, too much of it can lead to health problems. By adjusting our habits to reduce sugar intake, we can improve our health and distance ourselves from obesity, especially in the long run. Another reason why we Thais should consume less sweetness is that, as part of our culture, we should embody the quality of being "gentle and sweet" ourselves.

 

 

Thank you for the information from www.thaihealth.or.th