Have you ever found yourself inhaling a box of cookies, only to crave even more sweets afterward? You’re not alone. Sugar is one of the most addictive foods in our diet, and sweet cravings can hit especially hard when you’re feeling tired, stressed, or just “off.” As a Registered Dietitian, I break down the science behind sugar cravings, explore what can intensify or ease them, and share practical strategies to help you feel more in control, and more satisfied.
The Science Behind Sugar Cravings
Sugar gives your brain a quick source of energy, so we tend to naturally seek out foods high in sugar or simple carbohydrates (like white bread, crackers, cookies, and sweets), especially during times when we’re tired or feeling low in energy. Throughout history, humans have always sought out sugar since it’s high in calories and considered “safe to eat”, compared to bitter foods.
When we eat sugar, a dopamine response is triggered in our brains. Dopamine is the reward hormone, which provides a sense of pleasure and motivation. When we eat sugar, the reward center of our brains release dopamine, but it can wear off quickly leading to a sugar crash and resulting in more cravings to achieve the same dopamine release.
This is similar to the blood sugar spike your body experiences after consuming a high sugar food. When you eat a food high in sugar or a simple carbohydrate food, your blood sugar spikes, then your pancreas releases insulin to direct that sugar (glucose) into your cells to be used for energy. Your blood sugar then drops (crashes) which can lead to low energy and further cravings.
Sugar can also temporarily calm the stress hormone, cortisol, which may be one of the reasons we crave sugar and sweets as a comfort food.
Another common trigger for sugar cravings is lack of sleep. When you’re sleep-deprived, levels of leptin (the hormone that signals fullness) drops, while ghrelin (the hormone that stimulates hunger) increases. This hormonal imbalance can lead to increased appetite and a reduced ability to recognize when you’re actually full, making sugary foods especially hard to resist.
Dietary Patterns That Fuel Sweet Cravings
Now that we reviewed the science and hormone influence from consuming sugar. Here are some of the behaviors and eating patterns that can also fuel sugar cravings.
- Skipping meals or under-eating: although you may feel that undereating can help you lose weight, in actuality, this strategy can end up backfiring. When you undereat or skip meals, you may find yourself becoming ravenous. And when you hit the point of extreme hunger, your body will naturally crave a quick source of energy – sugar and simple carbs. This can make it challenging to avoid tempting high sugar foods.
- Consuming ultra processed foods: ultra processed foods are created to be highly palatable and lead you to crave more and more of them. High sugar, excessive salt, and unnatural ingredients can ultimately lead to more cravings.
- Low protein & fiber intake: protein and fiber help you feel full and satiated. Not getting enough can leave you feeling hungry and craving more food soon after a meal.
How to Manage Sugar Cravings
Sugar cravings are common and we all experience them. But there are simple strategies and eating patterns that can help lessen or eliminate sugar cravings and ensure you feel satisfied as well as fuel your body and mind with the right foods for optimal health.
Consume balanced meals with whole foods. Be sure to include a high quality portion of protein, healthy fats, and complex carbohydrates with fiber at each meal to help you feel full and satisfied.
Try to eat consistent meals throughout the day to avoid getting to the point of feeling ravenous, which can lead to reaching for high sugar foods and potentially overeating. Consistent meals can also support balanced blood sugar to avoid sugar crashes.
Avoid all or nothing thinking. Although consuming a lot of high sugar foods can hinder your health goals, it’s important to avoid extreme restriction and allow room for balance. If you love ice cream in the summer, be sure to eat a balanced meal including protein and fiber and then enjoy a small portion of ice cream.
Stay hydrated! One of the symptoms of dehydration is fatigue, and when we feel fatigued we might search for a quick source of energy, i.e. sugar! Aim to drink half of your body’s weight in water each day to stay hydrated and avoid confusing thirst for hunger.
Include healthy sweet swaps. Instead of indulging in ultra processed candy, enjoy a couple of dates (which provide fiber and vitamins) stuffed with peanut butter and dark chocolate.
Get enough sleep. As mentioned above, sleep deprivation can alter hormones. Specifically reducing leptin (hormone that tells your body you’re full) and increasing ghrelin (the hunger hormone) leading to amplified hunger.
Identify emotional or habitual triggers. Does a tough day at work push you to reach for a pint of ice cream? Has it become a habit to grab a bag of chips and sit in front of the TV in the evening? Identify the moments where you feel more inclined to reach for sweets and plug in some healthier swaps. For example, try having a cup of tea and a piece of dark chocolate in the evening.
Remember, sugar cravings are normal. It’s easy to reach for high sugar sweets if you’ve had a stressful day or you’re rushing around and don’t carve out time for balanced meals. With awareness and small diet and lifestyle shifts, cravings can become a guide to help improve your eating and health.