By Penelope A. Domogo, MD
or the previous two Sundays, we discussed sugar as the main culprit for the many diseases that are occurring today, even in young people. We also discussed that sugar activates the brain reward circuit like addictive drugs so if we are not conscious of this, we can fall into sugar “addiction”. We also discussed that sugar and other highly processed foods are engineered to be hyper-palatable so you keep on eating even when you are full. Or you keep on eating because it doesn’t seem to make you full.
So what to do to prevent overeating sugar and sugary foods and be healthy:
1. Eat full meals regularly
· Skipping meals can cause blood sugar dips, triggering strong sugar cravings.
· Regular balanced meals of whole foods (whole grains + veggies + beans, tofu or organic meat) maintain steady energy and reduce sudden hunger pangs.
2. Cut down on meat.
· Meat and meat products like longganisa has an extreme “yang” energy and so when you eat a lot of meat, your body looks for something sweet to balance this energy. Sugar has an extreme “yin” energy.
· So if it is easier for you to cut down on meat than sugar, you can start eating healthy by cutting down first on meat and meat products. Then your body will naturally not crave for something sweet.
2. Practice Mindful Eating
· Eat slowly and focus on the taste, texture, and smell of your food.
· Pause before reaching for seconds or sweets to check if you’re really hungry or just craving the quick sugar “reward.”
· This helps your brain catch up with your stomach.
3. Stay Hydrated
· Sometimes thirst masquerades as hunger.
· Drinking water before or when a craving hits can reduce the urge to snack impulsively.
4. Avoid Keeping Highly Refined Sugars Easily Accessible
· Out of sight, out of mind. Don’t put sweets or sugar on the table where you can grab automatically.
5. Manage Stress and Emotional Eating
· Sweet cravings often spike with stress or boredom.
· Develop alternative coping strategies: walk, meditate, listen to music, or do a hobby.
6. Choose whole foods:
· Eat saba or fruits in season instead of candy or milk chocolate so you have fiber, which slows sugar absorption and keeps you fuller longer. Careful with sweet fruits, though.
· Add protein or healthy fats like nuts to balance blood sugar and reduce cravings.
· Example: Banana slices with peanut butter.
· With the abundance of cacao products in the Philippines, you can have dark chocolate (70%+ cocoa) — it melts slowly, has less sugar, and stimulates your reward system in a more controlled way.
7. Get Enough Sleep
· Poor sleep disrupts hormones that regulate hunger and fullness, leading to overeating.
Why do these strategies work?
· These habits help reduce the brain’s overreaction to quick sugar hits.
· They balance the energies in our body for that “gawis” feeling.
· They stabilize blood sugar, so you don’t get that crash-and-crave cycle.
· They improve your body’s natural satiety signals, so you can distinguish true hunger from cravings.
Happy healthy eating!
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“You were called to be free. But do not use your freedom to indulge the sinful nature; rather, to serve one another in love.” Galatians 5:13**