Sweet foods have always been an irresistible temptation for humans.

Whether children or adults, people have a particular fondness for candies, cakes, chocolates, and other sweet treats.

Scientists have discovered through extensive research that the appeal of sweets goes beyond mere taste enjoyment and profoundly affects our gut and brain.

The Sweet-Gut Connection

1. Changes in the Microbiome

The gut is home to a vast number of microorganisms, collectively known as the microbiome. Scientific studies have shown that the sugars in sweet foods can affect the composition and function of these microbiomes.

When we consume large amounts of sugar, harmful bacteria, such as Clostridium perfringens, can proliferate rapidly, while beneficial bacteria like bifidobacteria and lactobacilli decrease. This imbalance in the microbiome not only affects our digestive system but also impacts overall health.

2. Gut-Brain Interaction

There is a bidirectional communication system between the gut and the brain known as the "gut-brain axis." The microorganisms in the gut communicate with the brain through the nervous system, immune system, and hormones.

Research has found that an increase in harmful gut bacteria can produce toxins and inflammatory factors, which can enter the brain via the bloodstream, affecting brain function. Conversely, when we consume sweets, gut microorganisms can produce neurotransmitters such as serotonin and dopamine, directly influencing our mood and behavior, making us feel pleasure and satisfaction.

The Impact of Sweets on the Brain

1. Activation of the Reward System

There is a region in the brain known as the "reward system," which regulates our feelings of pleasure and reward mechanisms. When we eat sweets, the sugar quickly enters the bloodstream and stimulates dopamine neurons in the brain to release dopamine. Dopamine is a crucial neurotransmitter that plays a key role in the reward system, making us feel happy and satisfied. This pleasure encourages us to seek sweets again, forming a positive feedback loop.

2. Addictive Mechanisms

Sweets not only activate the reward system but can also lead to addictive behaviors. Studies have found that when we consume large amounts of sugar over a long period, dopamine receptors in the brain gradually decrease. This means we need more sugar to achieve the same level of pleasure.

3. Impact on Cognitive Functions

Besides affecting emotions and addiction, sweets can also negatively impact our cognitive functions. High-sugar diets are closely linked to memory decline, decreased attention span, and other cognitive impairments.

Research has shown that sugar intake can increase inflammatory responses in the brain, damaging neurons. This neuronal damage can affect our learning ability and memory, making everyday tasks and work more challenging.

Health Risks of Sugar Intake

1. Obesity and Metabolic Syndrome

Sweets contain a lot of sugar and calories. Long-term consumption can lead to weight gain and obesity. Obesity not only affects our appearance but also increases the risk of heart disease, hypertension, type 2 diabetes, and other metabolic syndromes. A high-sugar diet can also lead to insulin resistance, making it difficult for our body to effectively use blood sugar, further increasing the risk of metabolic diseases.

2. Oral Health Issues

The sugar in sweets is an ideal food for bacteria in the mouth. These bacteria produce acidic substances when breaking down sugar, which erodes tooth enamel, leading to cavities and periodontal disease. Long-term consumption of sweets can also affect the oral microbiome, increasing the risk of oral health problems.

3. Cardiovascular Diseases

High-sugar diets are closely related to the occurrence of cardiovascular diseases. Sugar intake can increase triglyceride levels in the blood, lower high-density lipoprotein (HDL) cholesterol, and increase the risk of oxidizing low-density lipoprotein (LDL) cholesterol, leading to atherosclerosis and cardiovascular diseases.

How to Control Sweet Intake

Despite the strong attraction of sweets to our brain and gut, we need to control sweet intake for our health. Here are some suggestions:

1. Increase Protein and Fiber Intake

Protein and fiber can increase satiety, reducing our cravings for sweets. Eating foods rich in protein, such as eggs, fish, and legumes, as well as fiber-rich foods like fruits, vegetables, and whole grains, can help us control sweet intake.

2. Develop a Reasonable Diet Plan

Creating a reasonable diet plan that avoids high-sugar foods can help control our desire for sweets. Try gradually reducing sugar intake by replacing desserts with fruits and using natural sweeteners instead of white sugar, slowly reducing dependence on sweets.

3. Cultivate Healthy Lifestyle Habits

Exercise can increase metabolism and reduce cravings for sweets. Adequate sleep can regulate hormone levels, reducing the likelihood of binge eating. Good stress management can reduce the tendency to consume sweets due to emotional fluctuations.

In summary, the dual impact of sweets on our gut and brain makes them hard to resist. However, through scientific understanding and reasonable control, we can reduce our dependence on sweets and maintain our health. While the instant pleasure brought by sweets is hard to resist, healthy eating habits and lifestyles should be our long-term goals.