Posted on: Saturday, September 4, 2004

PRESCRIPTION
Eating more balanced meals can ease sugar cravings

By Amy Tousman

Q. I am trying to lose weight, but I often crave sweets.Why I don't have the will power to avoid sweets?

A. We are born with a love for sweets. Studies reveal that when infants are fed something sweet, they want more. This is a survival mechanism leftover from prehistoric times.

Early man mostly ate fruits, shoots and nuts from wild plants. He had to walk many miles in search of plant foods. Climbing trees to find nuts and fruits, and digging for tubers, required stamina. Because wild plants are low in calories, they needed to be eaten all day long.

Fruits contain natural sugars that provided much-needed energy. The instinct to eat fruits helped sustain our ancestors.

This "sweet tooth" was passed on to future generations.

Eventually, man learned to hunt. The protein and fat from meats took longer to digest than sugars. This allowed for longer intervals between meals.

The addition of meat didn't eliminate the desire for sugar. For one thing, meat wasn't always available. Also, a sugar called glucose is needed to fuel the brain. The brain uses glucose 24 hours a day. Fruits, grains and other plant foods provide the brain with sugar.

Hunting was extremely strenuous. Chasing wild animals with spears and clubs was physically challenging, and often took many days. Once caught, animals needed to be butchered and carried miles back to camp.

We evolved during a time of scarcity. This is why we developed an instinctive desire for sweets and fat.

Fast forward to 2004. Evolution has not changed our body chemistry to accommodate modern lifestyles. No work is needed to obtain food. Technology has dramatically decreased the physical activity in our lives. Our meats are much fattier than the wild game our ancestors ate. Sugars from high-calorie sodas and desserts are cheap and plentiful.

In addition to evolution, brain chemicals and hormones influence our food intake and weight. These will be discussed in my next column.

To reduce sweet cravings:

• Eat balanced meals containing whole grains, lean proteins, vegetables, fruits and low-fat dairy products. This decreases sweet cravings by keeping your blood sugar stable.

• Eat plenty of fruits. Their sugar and fiber helps curb cravings for higher calorie desserts.

• Choose low-calorie sweets such as Fudgesicles, sorbets and hard candies.

• Satisfy a sweet craving by adding chocolate to a glass of skim milk or spreading jelly on whole wheat toast.

Amy Tousman is a registered dietitian with the Health Education Center of Straub Clinic and Hospital.