Protein-rich breakfasts and mood balance: Breaking the physiological cycle of sweet addiction

Eating dessert for breakfast. Another problem is that American diets often include foods that are considered desserts in other countries for breakfast. High-sugar and high-fat foods like donuts, muffins, crepes, waffles with syrup, and sweet cereal are not a healthy way to start the day, nor are they good for metabolism. A better breakfast choice is protein (especially lean protein like smoked turkey or sausage), which provides satiety and suppresses cravings for sugar. This is called the "satiety effect," and protein also has a thermic effect, meaning the body burns more calories to digest protein than to extract syrup (like sweet cereal). Eating protein also helps reduce muscle loss. Eggs are also a good breakfast option, as they are considered a very lean protein source.

People who consume large amounts of sugary foods typically have 15 fewer essential nutrients than those who consume less. This nutrient deficiency leads to cravings for sugary foods, creating a vicious cycle. This is the cause of sugar abuse. Remember, moderate sugar intake does not make you "addicted." Only sugar abuse leads to addiction. Additives and preservatives in sweet foods, often unnoticed, increase the total amount of sugar consumed. Processed sweets and carbohydrates are converted into sugar, which raises insulin levels in the blood and increases serotonin levels in the brain (serotonin improves mood). Therefore, sugar can create a feeling of euphoria.

If you continue to consume large amounts of sugar or carbohydrates while experiencing heightened mental alertness, the brain will slow down or stop producing serotonin to regulate serotonin levels. When the brain stops producing serotonin, a person experiences feelings of depression. To maintain a good mood, people tend to eat even more sugar or carbohydrates to combat this depressive mood. This behavior is similar to alcoholism; when people drink heavily, excessive dopamine is released into the body, at which point the body stops producing dopamine, leading to a cycle of increased alcohol consumption to achieve the same effect. The effects of low-fat meals on insulin are also significant. While the effects of sugar on the body are short-lived, typically disappearing within an hour, the effects on insulin persist.

In other words, when we stop eating sugar, excess insulin and insufficient serotonin can lead to low mood. This low mood is accompanied by a lack of energy. So, to feel better, people eat more sugar. The reason for this lack of energy is that glucose cannot enter cells to produce energy, causing the cells to feel "starved." The brain is most severely affected because its only energy source is glucose. This hunger sends signals to the body, making it crave more sugar and carbohydrates, leading to sugar dependence. A study published in the journal *Obesity Research* suggests that a pattern of fasting combined with excessive sugar consumption may lead to sugar dependence.

Furthermore, people with a genetic predisposition to addiction may become overly reliant on sweets. Long-term consumption of sweets can reduce the sensitivity of taste buds. In other words, once our taste buds become overly accustomed to sweetness, other natural foods, such as fruits and vegetables, will taste bland and tasteless. High-fat foods will also have the same effect, as foods with higher fat content tend to have richer flavors. The constant bombardment of sweets and fatty foods makes us crave stimulating flavors, leading to increased calorie intake. Ultimately, our tongues will find it difficult to resist these foods. Moreover, it should be remembered that refined sugar is not a good choice; it is a processed food, far less healthy than the natural sugars found in fruits, and can hinder weight loss efforts.

Self-control. The good news is that research shows that as long as you eat moderately and regularly, withdrawal symptoms and decreased dopamine levels won't occur. Again, the key is: everything in moderation. Does that mean we should never touch cakes or other high-fat foods? Of course not. Dieting often backfires. Again, even when eating delicious sweets, we don't have to become addicted. Europeans (like French women) are able to enjoy delicious foods (like a piece of chocolate or cheese) while maintaining a healthy figure; the difference lies in moderation and balance. Achieve balance. Because sugar is used as an additive and preservative in processed foods, you can easily find out how much sugar you're consuming by simply looking at the label.

Choose products with lower sugar content within the same category. Ingredients with a higher sugar content are usually listed first, so if sweeteners like sugar or corn syrup are among the top names, it's best to choose something else. Sometimes you'll find one jar of pasta sauce with a very high sugar and syrup content, while another contains none. (If you find a store with completely sweetener-free sauces, that store likely has a wider selection of natural foods.) After trying them, you might be surprised to find that sweetener-free sauces are also great, and you're doing your body (and mind) a huge favor. When you first start eating a lot of natural foods, they might seem bland because your taste buds have become accustomed to the strong flavors of high-sugar, high-fat foods.