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Skip to content Não é nenhum segredo que o açúcar pode causar estragos em seu corpo se você está se entregando um pouco demais. Ainda assim, 70 por cento dos brasileiros estão comendo muito disso. Os efeitos prejudiciais que podem ter na sua saúde física são bem estudados, e é por isso que falamos muito sobre a redução do açúcar para perder peso e diminuir o risco de doenças.
Embora o abandono das coisas doces possa resultar em você fisicamente mais saudável, é o impacto que o açúcar tem na nossa saúde mental que vale a pena dar uma segunda olhada.
1. Açúcar leva a altos e baixos Se você lida com o stress comendo um pouco mais, então, há uma boa chance de você saber exatamente o que é uma corrida açucarada. Embora a maioria das pessoas possam passar por uma corrida e um acidente subsequente com um mínimo de desconforto, há um grupo inteiro de pessoas que pagam um alto preço por comer muito açúcar.
Isso porque consumir uma grande quantidade de açúcar processado pode desencadear sentimentos de preocupação, irritabilidade e tristeza – o que pode ser um golpe duplo se você também lidar com depressão ou ansiedade.
Mas por que o açúcar causa tal problema?
Depois de comer muito açúcar, seu corpo libera insulina para ajudar a absorver o excesso de glicose na corrente sanguínea e estabilizar os níveis de açúcar no sangue. Isso é bom, certo? Não necessariamente. Eis o porquê: uma corrida de açúcar faz seu corpo trabalhar duro para voltar aos níveis normais.
Esta montanha russa de altos e baixos pode deixá-lo nervoso, enevoado, irritado, nervoso e esgotado.
Se você tem ansiedade ou depressão, esses sintomas são provavelmente aqueles com os quais você já lidou diariamente. Açúcar irá exacerbá-los.
2. Se não causar ansiedade, com certeza piora Se você lida com a ansiedade, sabe como pode ser desastroso consumir açúcar. O poderoso impacto alto e subseqüente pode fazer você se sentir irritado, trêmulo e tenso – todos os efeitos colaterais que podem piorar sua ansiedade.
Mas isso não é tudo. O açúcar também pode enfraquecer a capacidade do seu corpo de responder ao estresse, o que pode desencadear sua ansiedade e impedir que você lide com a causa do estresse.
Houve alguns estudos que analisaram a relação entre açúcar e ansiedade, mas ambos foram feitos em ratos. Embora as descobertas tenham mostrado uma ligação definitiva entre a ingestão de açúcar e a ansiedade, os pesquisadores gostariam de ver mais estudos feitos em seres humanos.
3. O açúcar pode aumentar o risco de desenvolver depressão É difícil evitar pegar os doces, especialmente depois de um dia difícil. E quando você está lidando com depressão, às vezes a comida pode servir como uma forma de automedicação. Mas esse ciclo vicioso de consumir açúcar para entorpecer suas emoções só vai piorar seus sintomas de tristeza, fadiga e desesperança.
O consumo excessivo de açúcar desencadeia desequilíbrios em certas substâncias químicas cerebrais. Esses desequilíbrios podem levar à depressão e podem até aumentar o risco a longo prazo de desenvolver um distúrbio mental em algumas pessoas.
De fato, um estudo de 2017 descobriu que homens que consumiram uma quantidade alta de açúcar (67 gramas ou mais) por dia tinham 23% mais chances de receber um diagnóstico de depressão clínica dentro de cinco anos. Embora o estudo envolva apenas homens, a ligação entre o açúcar e a depressão também é evidente nas mulheres.
4. Retirar-se dos doces pode parecer um ataque de pânico Quando se trata de abandonar o açúcar processado, muitas pessoas recomendam comer peru frio. Mas se você tem um histórico de ataques de pânico, isso pode não ser uma boa ideia.
A retirada do açúcar não é agradável. Pode causar efeitos colaterais graves, como ansiedade, irritabilidade, confusão e fadiga. Isso levou especialistas a ver como os sintomas de abstinência do açúcar podem se assemelhar aos de certos medicamentos.
"A evidência na literatura mostra paralelos substanciais e sobreposição entre drogas de abuso e açúcar", explica Uma Naidoo, MD, que é considerado o especialista em comida de humor da Harvard Medical School.
Quando alguém usa mal uma droga, como a cocaína, ela entra em um estado fisiológico de abstinência quando pára de usá-la.
Naidoo diz que as pessoas que estão consumindo grandes quantidades de açúcar em suas dietas podem experimentar a sensação fisiológica de retirada se de repente parar de consumir açúcar. É por isso que comer peru frio pode não ser a melhor solução para alguém que também tenha ansiedade.
"De repente parar a ingestão de açúcar pode imitar a retirada e se sentir como um ataque de pânico", diz Naidoo. E se você tem um transtorno de ansiedade, essa experiência de abstinência pode ser aumentada.
5. O Açúcar e o seu poder no cérebro Seu estômago pode estar lhe dizendo para mergulhar e sair dessa cereja gelada, mas seu cérebro tem uma ideia diferente.
Pesquisadores da UCLA descobriram que uma dieta constantemente rica em frutose a partir de itens açucarados, como refrigerantes, desacelera o cérebro, o que pode dificultar a memória e a aprendizagem. Os pesquisadores descobriram que genes no cérebro podem ser danificados pela frutose. Isso pode afetar a memória e a aprendizagem e pode até levar à doença de Alzheimer, diabetes e doenças cardíacas.
As principais fontes de frutose na dieta americana incluem açúcar de cana (sacarose) e xarope de milho rico em frutose. Essa é uma distinção importante, já que os pesquisadores estavam focados apenas na frutose.
Concedido, seu estudo foi feito em ratos. Mas o que eles descobriram vale a pena considerar quando se trata de sua dieta – e saúde do cérebro.
Se você está querendo doces, aqui está o que comer Só porque você está abandonando o açúcar processado não significa que você tem que negar a si mesmo o prazer de ter uma comida saborosa. Se você não tiver as especiarias, prepare uma xícara de chá chai usando saquinhos de chá ou chá de folhas inteiras. Abacate adiciona cremosidade e é uma gordura saudável para arrancar! Os flavonóis, metilxantinas e polifenóis encontrados no chocolate amargo ajudam a melhorar o humor, diminuir a ansiedade e combater a inflamação. A batata doce é uma fonte saudável de fibra e fitonutrientes.
Talvez você se pergunta: E o adoçante. Bem, numa resposta simples e curta eu diria que os melhores são de origem natural, como a Stevia.
Converse com o seu enfermeiro e tire as dúvidas.
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