Do you constantly want to reach for the candy in your pantry? Do you wonder why? If so, you’re not alone! We’re all susceptible to craving some sweet stuff from time to time. In fact, there’s more than one study focused on studying the effects of sugar on our brains and why we’re so ‘hungry’ for it so often.
The first thing to remember is that your blood sugar spikes when you eat foods that contain sugar. Your body will then release insulin to control the levels of sugar in your bloodstream. When left unchecked, this can become an infinite loop that causes health issues. If you find yourself craving sweets all the time, it may be a good idea to look at what’s causing those feelings and what you can do about them.
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Blood sugar (or blood glucose) is, plainly put, the level of sugar found in your bloodstream. When foods are broken down after you eat them, your body converts carbohydrates into sugar. This sugar then enters your bloodstream and provides you with energy. Because blood sugar is an energy source, low blood sugar levels can seriously affect your food cravings. This could lead to you overeating calorically dense foods that are high in carbohydrates and processed sugar when your levels dip. So, what can cause dips in blood sugar levels [hypoglycemia]? For starters:
Many different factors can cause low blood sugar and lead to sugar cravings. It’s important to discuss what may be causing your hypoglycemia with a medical professional so you can learn more about it. It can also help you develop a long-term plan to track, monitor, and manage it. In the meantime, it may be a good idea to try eating small, protein-rich meals frequently throughout the day. You can also wear a CGM and check your levels if you think they’re dipping too low.
If your diet consists mainly of processed carbohydrates and foods high in added sugars, while lacking healthy fats, proteins, and vegetables, you may experience sugar cravings. Many meals that are dietary staples (especially if you’re eating ready meals, getting takeout or buying something off the shelf) don’t promote optimal blood sugar levels. For example, eating waffles with syrup for breakfast may fill you up, but you’ll break down these foods very quickly. This may cause your blood sugar to spike if your body can’t produce enough insulin to handle the amount of sugar entering your bloodstream. Some studies show that over time, a low-carbohydrate diet may cause a dip in the frequency of cravings for some people.
Focusing on what you eat may not completely cut out all your sugar cravings but it may be one way to help manage them. Try some of these tips:
According to the Centers for Disease Control and Prevention (CDC), Americans’ average daily calories from sugar is 14 percent. With so many sugary drinks, snacks, and candies available almost everywhere you turn, it can be difficult not to form some dietary habits around sugar. And because our bodies are built to convert sugar into energy, it can be easy to fall into a pattern of “sugar addiction.” The more you eat or drink these sugary things, the easier it is for your mind and body to crave those when you feel hungry, thirsty, or even just low on energy.
There’s no one-size-fits-all when it comes to making healthy substitutions to replace sugar. Still, here are some tips that may help you start your journey to consuming less sugar:
Vitamin and nutrient deficiencies have not been concretely linked to sugar cravings, but some studies have found correlations. It may be helpful for seemingly healthy individuals who crave excess sugar to test their nutrient and vitamin levels, specifically magnesium levels. Some studies have shown that adequate magnesium intake may help manage blood sugar levels among people with diabetes.With estimates of 48% of the population not getting enough magnesium in their diet, this can be a crucial factor to monitor.
Talk to your doctor about testing your nutrient and vitamin levels. They may be able to help you create a supplement and dietary plan to help with your long-term health goals. If you take a magnesium supplement, try to take it with food (it helps it absorb better) and at night (it can create a feeling of sleepiness and promote better sleep quality).
Do you find yourself reaching for a pint of ice cream when you feel overwhelmed and stressed? Stress eating is a common coping mechanism. Interestingly, a study from 2016 found that participants released a hormone called ghrelin (it controls appetite) whenever they felt any stress. The downside is that comforting yourself using something like sugar may form a cognitive pattern. Since sugar releases serotonin, it could train your brain to look to it for comfort whenever you feel low.
If you find yourself struggling with sugar cravings, you may want to examine when you eat what foods and why. Allowing yourself certain indulgences when you don’t feel good can feel like a comforting treat. But allowing them to become lifestyle habits may lead to health issues down the road.
You may not need to cut out sugar entirely but focusing on why you have cravings and what you can do instead may be a good decision for your overall health. Here’s how to start:
You may not think about sleep and food cravings together, but some studies show that rest can have a direct relation to sugar cravings. If you don’t sleep well or get enough sleep, your body will likely feel low on energy. This may lead to food cravings that boost your energy levels in the moment, leading to a feedback loop. Carbohydrate-heavy, sugar-laden foods may lead to poor sleep.
Want to make sure you’re getting quality sleep so you can cut down on some sugar cravings? Here are some tips:
Did you know your environment can affect how much of your sugar cravings you give into? One of the hardest things about controlling the amount of sugar you consume is at social gatherings. Whether it’s a party, a restaurant, a bar, or a family dinner, social gatherings almost always include rich foods, alcohol, and desserts. Unfortunately, you can’t always control what foods you encounter at a party, or where your friends want to meet for dinner. What you can control, however, is what you choose to consume in those environments.
Wondering how to navigate social gatherings when you’re trying to control your sugar cravings? Take a look at some tips to start with:
For some people, certain foods may be able to help control blood sugar levels. But remember that whether it’s a specific food or a type of diet, there’s no one-size-fits-all to eating healthy. Still, it may help to add some of these foods to your meals to control your sugar cravings.
If you feel like you’re struggling to track and monitor your sugar intake, signing up for one of the programs from NutriSense is a great idea! It can help to learn more about the data provided by CGM technology, and you'll get personalized support from our team of registered dietitians. Wearing a CGM helps you monitor your body’s reaction to your lifestyle and dietary choices. With the help of our dietitians, you can make modifications that change the way you consume sugar and learn more about how to optimize your health.
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