Good Lifestyle

Sugar desires Can create a huge warning for weight loss. Andsugar is a real thing. Some cookies after dinner can quickly set candy after each meal - every day. If you have trouble freeing yourself from understanding sugar, we can have a solution. Glutamine is a supplement that companies market to helpReduce sugar cravings. But does it really work? And do he have side effects? We asked two dietitians for their thoughts on how glutamine is supposed to stop sugar cravings and it's worth trying.

What causes sugar desires?

Of course, there are many reasons why you could have sweets.

1. Eating sugar is a habit. "The memory part of our brain, the hippocampus, helps us to remember the taste of candies and plays a role in a reward behavior, which pushes us to look for more sugar," says Tony Castillo, MS, RDN, LDN , recorded diet nutritionist and nutrition consultant forRSP Nutrition. "Another part of our brains, caudé the kernel, is where the habits are formed. So, if you usually eat chocolate after lunch, it will soon turn to a habit. Then you will continue to look for candies sugar right now. "
2. Our body connects sugar consumption with hormones "good". "When you eat sugar, your brain stimulates serotonin production: the mood and neurotransmitter appetite. This translates into this happy feeling when you have sugar and your brain wants you to be happy," says Castillo.
3. You do not eat enough non-carbohydrate macronutrients. "Proteins, fibers and fats slow down the release of sugar in your blood, which can help maintain your energy level," said Castillo. "Do not consume enough protein, fiber and grease can cause peaks in your energy, which may require you to reach a boost."
4. You eat too many carbohydrates. "Candy desires can occur when insulin levels are high (as after a large pasta meal)," saysJulie Stefanski, RDN, LDN, CDE, an authorized diet nutritionist and a spokesman for the Academy of Nutrition and Dietetics.
5. YouDo not drink enough water. "It's also common for people aspiring sugar when they are actually dehydrated and need a large glass of water," says Stefanski. Indeed, the lack of water makes the metabolization of glycogen (aka glucose that your body uses for energy). So your body confirms sugar for quick energy stimulation when it really needs water.

If you are fighting with sugar cravings, you may find a way to keep them at the bay and glutamine can help.

What is glutamine?

"Glutamine is one of the 20 amino acids of food protein," says Castillo. "Glutamine is part of the protein involved in intestinal health and yourimmune system. "

There are two forms of glutamine: L-glutamine and d-glutamine. L-glutamine is the shape found in food, supplements and in our body.Foods high glutamine Include dairy products and meat andHigh protein foods. Glutamine supplements on the market usually range from $ 10 to $ 40.

If you are in good health, your body should naturally make enough.

"Glutamine is a conditionally essential amino acid, which means that your body naturally makes it unless you recovery from an injury or illness," says Castillo.

How does it help with sugar cravings?

The theory behind why glutamine can banish sugar cravings is based on how it works in your body.

"One of the theories of why people can think that L-glutamine can work for sugar desires, it's because it's an amino acid, which means that it s A protein building block. The protein is typically a macronutrient that keeps us longer. We also know that protein helps sugar levels in the lower blood, "says Castillo. In fact, a study on diabetes Type 2 revealed that the 30 grams of glutamine reported a reduction in reduced blood glucose.

"The theory has amino acid can help lower cravings, because you feel gathered for a longer period and can skip the sugar for a meal," says Castillo.

However, there is no search for backup.

"Unfortunately, these claims are simply based on the theories about the metabolism of glutamine and not real research. There is no strong evidence in human research that glutamine can eliminate desires," said Stefanski .

What are the advantages of glutamine taking?

L-glutaminewas studied as a useful supplement for people withIrritable bowel syndrome and has also beenstudied Improve healing after surgery and trauma.

"As a general rule, the times when we consider the benefits of glutamine completion in your diet are in times of injury recovery or illness. Remember that the body naturally produces the amino acid, and you Perhaps they may not need to consume it as a supplement, "says Castillo.

RELATED: The easy guide to reduce sugar is finally here.

Are there any side effects of glutamine socket?

If you are in good health, there is probably no side effects of glutamine itself. However, those with renal disease and liver should not use glutamine, depending on theMAYO Clinic.

"Currently, there are no known side effects of glutamin taking at levelstop like 14 grams a day On an additional form, "says Castillo.

CommonSide effects To take glutamine may include nausea, vomiting, headaches and joint pain.

Bottom Line: Is glutamine worth preventing sugar cravings?

Because there is no search to save it, it's up to you to decide if you want to spend money to use glutamine.

"If you are a healthy person whoconsume enough proteinYou are probably not deficient of glutamine, "says Stefanski." With a response such as craving, each person will interpret his symptoms differently. If someone firmly believes that a supplement will help, the placebo effect can launch and affect their response. However, there may be other affordable options for inducing a placebo effect on desires. "

And Castillo accepts. "In my opinion, glutamine is not worth buying to fight against sugar desires," said Castillo. "The best thing to do is create habits that will lead you not to have sugar desires."

If you are always interested in trying this supplement, make sure you check your doctor first.

"It is always important to discuss any type supplementation with your doctor or registered dietitian. You will want to make sure that he does not interact with health conditions or drugs," says Stefanski.