The craving for sweets in recent decades has become a hot topic not only in everyday life but also in science. The data from the research are really frightening: scientists are increasingly comparing sugar lovers with drug addicts, warning that sweets not only provide short-term pleasure, but also addictive, which ultimately destroys health.
A few statistics
he ate only two kilograms of pure sugar a year. In the middle of the 19th century the average European, at the beginning of the 20th century this figure increased to 17 kg per year, and by the first years of the new millennium it was already almost 40 kg per year per capita.
Pros and cons of nutritional supplements in the fight against addiction to sweets
Taking medications, including dietary supplements, is a measure to overcome the desire for sweets, which must be approached with extreme caution. First, however, there are times when drug therapy becomes the last hope, and second, information is never superfluous.
The most important thing is not to take any drugs or supplements without the knowledge of your doctor! Do not forget to agree on the possibility of appointment, dosage and make sure that there are no side effects and individual intolerance during a personal visit.
Chromium-based preparations have long been used to “treat” appetite for sweets. Chromium is one of the nutrients, that is, it is part of the tissues of various representatives of the living world.
In its pure form, chromium is toxic and hexavalent compounds are also carcinogenic, but the human body constantly needs microscopic intakes of the mineral: it is important for hematopoiesis, fat and carbohydrate metabolism and protein absorption.
Chromium and sugar in the human body are related to feedback: the use of sweets “washes away” chromium, which in turn suppresses the appetite for sweets.
Products containing chromium are:
- beef liver
- seafood (especially shrimp)
- sea fish (tuna, capelin, mackerel, salmon, catfish)
- river fish (carp, carp, crucian carp)
- duck meat
- pearl barley.
Chromium picolinate has a bright scarlet color due to the fact that in its composition the metal is oxidized with picolinic acid, which according to biochemists simplifies the process of absorption of chromium by the human body. This substance is often prescribed to reduce the desire for sweets.
Chromium is a key trace element that can improve insulin sensitivity and improve the metabolism of proteins, carbohydrates and lipids. This is a metal element that people need in very small quantities.
There is limited information on the exact amount of chromium needed and how it works, as studies have so far yielded conflicting results. Recent results show that supplements with chromium picolinate may be beneficial for some people, but experts recommend diet, not supplements, as the best source of chromium.
Here are some key points to know about chromium:
- Chromium is a mineral that people need in very small amounts.
- Good sources of chromium are broccoli, liver and brewer’s yeast.
- Chromium supplements can improve muscle mass, weight loss and glucose control, but researchers are still working to confirm this.
- Nutritional supplements are like medicines and those who are considering taking supplements should use them with caution. Healthy food is the best and safest source of nutrients.
Chromium can improve insulin sensitivity by helping the body process blood glucose properly.
Adequate intake (AI) of chromium over the age of 9 varies from 21 to 25 micrograms (mcg) per day for women and 25 to 35 mcg per day for men.
For infants and children, the recommended intake is:
- Up to 6 months: 0.2 mcg per day
- 7 to 12 months: 5.5 mcg per day
- 1 to 3 years: 11 mcg per day
- From 4 to 8 years: 15 mcg per day
There is no exact measure of the nutritional status of chromium, but chromium deficiency in humans is rare.
Foods high in chromium
Some of the best sources of chromium are broccoli, liver and brewer’s yeast. Potatoes, whole grains, seafood and meat also contain chromium.
- Broccoli: 1 cup contains 22 mcg
- Grape juice: 1 glass contains 8 mcg
- Turkey breast: 3 ounces contains 2 mcg
- Baguette: one wholemeal baguette contains 4 mcg
- Mashed potatoes: 1 cup contains 3 mcg
- Green beans: 1 cup contains 2 mcg
- Red wine: 1 glass (150 g) contains between 1 and 13 mcg
Most dairy products are low in chromium.
What causes chromium deficiency?
Exactly how chromium benefits the body remains unclear, and reports of human deficiency are rare. Potentially deficiency may be associated with some health problems.
These may include:
- Impaired glucose tolerance, which leads to reduced blood sugar control in people with type 2 diabetes.
- less effective cholesterol control, which leads to a greater chance of atherosclerosis and heart disease.
However, there is little evidence to confirm either the benefits of chromium or what can cause its deficiency.
Benefits and risks of chromium supplements
Chromium picolinate is a popular supplement, which is often marketed for those who want to build muscle or lose weight. Some bodybuilders and athletes adopt it to improve their performance in competitions and increase their energy.
Early research suggested that extra chromium may contribute to weight loss and help increase muscle mass. These studies are not convincing, but more recent studies show improved muscle growth or a reduction in fat mass.
In addition, the amount of weight lost is not considered enough to be worth the supplements. Some of those taking the supplement also had side effects, including:
- watery stools
Past studies have failed to confirm that supplemental chromium may be beneficial for people with impaired glucose tolerance and type 2 diabetes, but newer studies show that it may help manage diabetes by lowering lipid levels. in the blood, improve weight loss and improve body composition
In a study of 96 patients with type 2 diabetes, an experiment was performed with a daily intake of 400 micrograms (mcg) or 200 mcg chromium picolinate, or placebo.
Those who took 400 mcg daily received improvements in endothelial function, lipid profile, and biomarkers of oxidative stress, suggesting that chromium picolinate may be beneficial for patients with type 2 diabetes.
Findings published in 2017 in Nature suggest that chromium picolinate, combined with statins, may help reduce the symptoms of atherosclerosis in mice. If so, chromium supplements can help improve heart health, especially in patients with diabetes.
Further research supports this study. 19 overweight people received drinks containing amino acids and chromium picolinate at breakfast. Those who consumed the drink had smaller spikes in blood sugar than those who did not.
Supplements are like medicines They can interact with other substances and if used in too large quantities, they can be harmful.
Chromium picolinate interferes with the absorption of thyroid drugs Thyroid drugs should be taken at least 3 to 4 hours before or after any chromium supplement.
Additional chromium can interact with:
- H2 blockers
- proton pump inhibitors
- nicotinic acid
- non-steroidal anti-inflammatory drugs (NSAIDs)
- prostaglandin inhibitors.
People who use any of these medicines, and those with diabetes, should talk to their doctor before taking chromium supplements, as they may affect the way their regular medicines work.
Chromium supplements should not be taken during pregnancy or breast-feeding and should not be given to children.
A common diet is the most important factor in preventing disease and achieving good health. Studies have repeatedly shown that isolating nutrients in the form of supplements may not provide the same health benefits as consuming foods high in the desired substance, in this case chromium.
It is not the individual nutrient that makes certain foods an important part of our diet, but the way nutrients interact. Chromium deficiency is rare and studies have not yet confirmed the benefits of supplements, so it’s best to get chromium through your daily diet.
However, large doses of chromium in the form of supplements can cause stomach problems, low blood sugar and damage to the kidneys or liver.
It is always safer to get the nutrients you need from food sources and discuss any use of supplements with your doctor.
In conclusion, we offer you
7 steps to get rid of sugar addiction:
In addition to psychological work on yourself and controlling stress and rest, the following tricks will help you successfully fight your craving for sugar.
- Add more sources of protein to your diet – meat, legumes, nuts.
- Visit an endocrinologist and gynecologist – obsessive cravings for sweets can be one of the symptoms of thyroid dysfunction or candidiasis infection.
- Get your doctor’s consent to take B vitamins – they help the nervous system to effectively counteract the daily stress of city life.
- Avoid sugar substitutes – they will not help you with addiction.
- Replace your favorite pastries with dark chocolate (at least 70% cocoa). The benefits of this delicacy are recognized by many nutritionists.
- Don’t buy sweets!
- Avoid low-fat foods – Most often, banal sugar is added to improve the taste.