Sugar Cravings: Common Causes and Strategies to Reduce Them
We all know that the effects of added sugar on our health are not so sweet. But kicking our sugar cravings to the curb is no easy feat. Understanding the root causes of your cravings is the first step in solving them.
Cause #1: Skipping Meals
Calories are a measurement of energy, meaning food is our fuel. When we skip meals, especially breakfast, we are likely not giving our bodies the energy they need from calories. It may signal to our brains that we need sugar, a fast-digesting form of energy. Unfortunately, this fast-acting energy source also causes glucose crashes and brain fog, and it doesn’t leave us satisfied for long.
The solution: Eat your meals and snacks at regular times, and avoid skipping meals. This can provide our bodies with steady energy throughout the day, preventing them from relying on sugar to power us.
Cause #2: High-carbohydrate breakfast
Eating the right foods at our meals can help reduce sugar cravings, specifically at breakfast. A low-protein, high-carbohydrate breakfast can cause spikes in blood glucose and insulin and doesn’t provide long-term satiety, leading us to eat more later.
The solution: Aim for a protein-rich breakfast to balance blood sugar and create satiety. Pair it with high fiber plant foods for long-lasting energy. While protein needs vary, a good rule of thumb is to aim for 20-30g of protein at breakfast. For example, a Greek yogurt paired with seeds and berries provides both protein and fiber. Another great option for crushing cravings: an egg, black bean, and veggie breakfast burrito on a high fiber tortilla.
Cause #3: Avoiding carbohydrates altogether
Too many carbohydrates can increase cravings, and too few carbohydrates can also increase cravings. Carbohydrates are the body’s preferred source of energy from food. When we are eating a low-carbohydrate diet, our bodies may signal sugar cravings to get that quick-acting energy source.
The solution: Eat high fiber carbohydrates in moderation at every meal. Whole grains, legumes, fruits, and starchy vegetables are great examples. It’s often recommended that ¼ of the plate should be a starch or fruit.
Cause #4: Dehydration
When we’re dehydrated, the body can become fatigued. Once again, fatigue sends signals to the body to crave sugar. Thirst can also be masked as hunger. Instead of reaching for our water bottle or even a hydrating food like fruit, we may be in the habit of reaching for a sweet treat.
The Solution: When a craving hits, check your hydration. Drink at least 8oz. of water, or more if you know you’re behind. Wait a few moments to see if the craving subsides.
Cause #5: Nutrient deficiencies
Certain nutrient deficiencies may lead to increased sugar levels related to energy. Our B vitamins are essential for our body’s energy and dopamine production. When we don’t get enough, our bodies may signal sugar cravings to obtain that energy. Similarly, fatigue is a common side effect of iron-deficiency anemia. Low iron leads to low energy, which in turn increases sugar cravings.
The solution: If frequent fatigue and sugar cravings are going hand-in-hand for you, it may be worth checking your iron and B vitamins in your lab work. While supplementing may be useful for you, it’s possible to obtain adequate nutrients from the diet of each of these nutrients.
Cause #6: Established habits
Sometimes, the cause of cravings is less physiological and more psychological. When we make sweet treats or desserts a habit, our minds may fixate on them until we satisfy that habit.
The solution: Find a new habit to replace sugar with. For example, cap off a meal with herbal tea or a 10-minute walk to stabilize blood glucose. Keep sweet treats out of sight and out of mind. Avoid storing them in places you’ll frequently see and be reminded of, or limit the sweets you bring into the house altogether. Prepare alternative snack options ahead of time so you have a more nutrient-dense option when you need a little fuel.
There’s nothing wrong with enjoying added sugar on occasion. But when “moderate” turns into excessive, sugar stops feeling like a treat and starts acting more like a trick on our bodies. Great energy, a stable mood, and balanced hormones are truly worth craving.
Recipes
Products
Comments
Join The Conversation...