Craving sweets isn’t a sign of weakness—it’s a natural response driven by biology, psychology, and habit. By tuning into your body and understanding what it’s really asking for, you can satisfy your cravings more mindfully and make choices that support both your health and happiness.
From https://mydoctor.kaiserpermanente.org/
About the author
Eva Di Cocco, MD, is a board-certified family medicine physician with the Mid-Atlantic Permanente Medical Group. She sees patients at the Kaiser Permanente Woodlawn Medical Center.
Craving Sugar? Why You May be Craving Sweets
Do you find yourself constantly needing to satisfy your sweet tooth?So many of us have a hard time resisting our sugar cravings, even though we know that too much sugar can raise our risk for a variety of health problems.
Do you have a sweet tooth but are looking to eat less sugar? Here are seven things I want you to consider:
1. Eating sugar may make us feel good. Research has shown that sugar releases dopamine in our body, a neurotransmitter associated with pleasure and reward. Add to that the fact that society teaches us that sugary treats are a reward. No one rewards their child with a perfect report card with a carrot! Instead, we often reward our kids with ice cream and cookies, teaching them at a young age to associate sweet treats as something good.
2. Researchers are trying to understand whether sugar is highly addictive, but many people say they do feel addicted to sugar. They feel that they have to have something sweet every day, and sometimes several times a day. Some people can have a small bite of a sweet treat and feel satisfied whereas others feel a need to eat a whole sleeve of cookies.
3. Sugar might make you feel great and less hungry in the short term, but oftentimes, that satisfaction wanes not much later. Hunger picks up quickly. And though you may get a quick energy boost from eating sugar, you likely will crash later.
4. Sugar can contribute to obesity, and obesity increases risk for prediabetes, type 2 diabetes, fatty liver disease and cardiovascular disease. Decreasing the amount of sugar you eat may be challenging but can be very worthwhile for your overall health. Recent research recommends “reducing the consumption of free sugars or added sugars to below 25 grams per day (approximately 6 teaspoons/day) and limiting the consumption of sugar sweetened beverages to less than one serving/week (approximately 200-355 mL/week… to reduce the adverse effect of sugars on health.”
5. There are many strategies to try to eat less sugar:
- Eat protein and fiber. Protein and fiber play a big role in helping us feel full, and when we feel full, we may have fewer sugar cravings. Good sources of protein include lean meats, milk, eggs, beans, nuts and seeds. Good sources of fiber include oatmeal, lentils and popcorn. Eating these foods throughout the day can take the edge off a sugar craving.
- Choose fruit over candy and cookies. If you crave something sweet, reach for a sweet fruit, such as blueberries or grapes. These fruits have natural sugars (as well as fiber!), which are better for our bodies than added sugars.
- Experiment with substitutes. A small square of dark chocolate has many health benefits and can satisfy a sugar craving. Or try plain yogurt with fruit added, and maybe a little bit of honey. Some people find chewing sugar-free gum satisfies a sugar craving.
- Pair something sugary with something healthy. If you really do feel as if you need to eat something sweet, pair it with something healthy, such as apple with chocolate or unsalted nuts with chocolate chips. Try to eat more of the healthy item and less of the sweet stuff.
- Be mindful of sugary drinks. Lattes, bubble tea, juices, soda and sweet tea can be loaded with sugar. Some alternatives: water, carbonated water, unsweetened tea and almond milk.
- Pay attention to serving sizes and food labels. On a nutrition label, look for the added sugars line to see how much added sugar is in each serving of your food.
6. Try to understand the circumstances around your sugar cravings so you can try to address the root issue.
- Are you hankering for sugar because you are stressed? If so, try going for a walk and do something else that is soothing instead of grabbing a candy bar.
- Are you craving sugar because you skipped a meal and are now super hungry? Try to avoid skipping meals; eating regularly helps control blood sugar levels, and staying full helps prevent cravings. If you do find yourself having skipped a meal, turn to a food high in protein and fiber when you get a chance to eat.
- Are you craving sugar because you are tired? See if you can do something soothing, and try to get more sleep at night.
- Are you bored? Before reaching for something sweet to eat if you are bored, try exercising, reading or chatting with a friend. Note – exercise releases feel-good chemicals too so can help curb those cravings!
- Are you craving sugar or are you really dehydrated? So many times, people really are thirsty when they think they are hungry. If you are craving sugar, turn to water first and see if drinking takes the edge off the sugar craving.
7. Going cold turkey may work for some, and slow, sustainable changes over time may work better for others. If you are used to eating chocolate every single day, making slow and gradual changes over time may be easier than giving up sugar all together.
With sugar lurking in so many foods – including ketchup, salad dressings, many breads, pasta sauces and breakfast cereals – being mindful of how much sugar you eat is a great first step if you are trying to cut back. Any big change takes time so be patient with yourself and give yourself grace. Setbacks may happen, and that’s okay. If you need additional help cutting down your sugar intake, talk to your doctor.
