Fatima Dzgoeva, head of the nutritional care department at the National Medical Research Center for Endocrinology of the Ministry of Health, points out that excessive sugar consumption increases the risk of developing various diseases.
The expert explains that a diet high in sugar increases the risk of cardiovascular disease, diabetes, obesity, and liver disease. One of the most serious consequences of excessive sweets consumption is the accumulation of visceral fat, which collects around internal organs. This fat also contributes to the accelerated formation of cholesterol plaques on the walls of blood vessels, increasing the risk of coronary heart disease, atherosclerosis, myocardial infarction, and stroke.
According to her, irregular meal times and eating fast food on the go are among the main causes of excessive sugar consumption. Cravings for sweets can also stem from chronic sleep deprivation, stress, and daily habits that promote sugar intake, such as drinking sweetened tea and coffee, eating sweets with meals, or using sugary treats as rewards.
She says: "The easiest way to reduce sugar consumption is to avoid feeling extremely hungry. It is best to wait five to ten minutes before eating any sweet food after the main meal."
It also advises replacing traditional sweets with healthier options such as unsweetened yogurt, moderate amounts of nuts, fruits, and whole-grain biscuits.
Health authorities emphasize the importance of adhering to three main meals a day, along with one or two snacks, and following a balanced diet that includes protein and fiber in each meal. Experts also stress the need for regular sleep, as chronic sleep deprivation makes it more difficult to control sugar cravings.
