Why can’t I stop craving sugar?

Who doesn’t love sugar? I know I do!

The number one thing I get asked by clients is “why do I crave sugar so badly” and “what can I do to prevent myself from excessively consuming it”.

Cravings for sugar can occur for various reasons, and it's important to consider both biological and psychological factors. Here are some possible reasons why your body may crave sugar:

Blood sugar fluctuations: When you consume high glucose foods, your blood sugar levels rise rapidly, providing a temporary energy boost. However, this spike is often followed by a subsequent drop in blood sugar, which can leave you feeling tired and craving more sugar to regain that energy.

Emotional and psychological factors: Sugar can activate the brain's reward center, leading to feelings of pleasure and comfort. Many people turn to sugary foods as a way to cope with stress, sadness, or boredom. This emotional attachment can contribute to cravings for sugary treats.

Habitual consumption: Regularly consuming sugary foods can create a habit or dependency. Your body may become accustomed to the taste and expect a certain level of sugar intake, leading to cravings when you try to cut back.

Nutritional deficiencies: Cravings for sugar can sometimes be a result of nutrient deficiencies. For example, inadequate intake of certain nutrients like magnesium or chromium may trigger cravings for sweets, specifically chocolate. Ensuring a balanced diet with sufficient nutrients can help reduce these cravings.

Microbiome imbalances: Emerging research suggests that the composition of bacteria in your gut, known as the microbiome, can influence your food cravings. Certain gut bacteria may thrive on sugar, sending signals to your brain to crave it.

Candida overgrowth: Yeast feeds off of sugar. If your sugar cravings are unbearable, it may be the yeast that’s craving it and not you at this point. Consult a healthcare practitioner (such as myself) if your instincts are telling you that you may be dealing with this!

Here are several quick strategies to help suppress sugar cravings. These approaches focus on managing blood sugar levels, addressing nutrient deficiencies, and finding healthier alternatives. Here are some tips:

1. Eat balanced meals: Ensure your meals contain a balance of complex carbohydrates, protein, and healthy fats. This combination helps stabilize blood sugar levels and keeps you feeling satisfied. Include whole grains, vegetables, meat, legumes, and healthy fats like avocado or nuts.

2. Stay hydrated: Sometimes thirst can be mistaken for hunger or sugar cravings. Drink plenty of water throughout the day to ensure you're adequately hydrated.

3. Manage stress: Stress can trigger cravings for sugary foods. Find healthy ways to manage stress, such as practicing relaxation techniques, exercise, getting enough sleep, or engaging in activities you enjoy.

4. Get enough sleep: Inadequate sleep can disrupt hunger hormones and increase cravings for sugary foods. Aim for 7-9 hours of quality sleep each night.

5. Address nutrient deficiencies & health concerns: If you suspect a deficiency and or are experiencing digestive disturbances, consult with a healthcare professional who can assess your digestive health and recommend appropriate supplements if necessary.

6. Opt for healthier alternatives: Instead of reaching for sugary treats, choose healthier alternatives that satisfy your sweet tooth. Opt for fresh fruits, a small piece of dark chocolate, or homemade snacks made with natural sweeteners like dates or raw honey!

As much as it is important to be aware of the foods you are consuming, remember, balance and enjoyment in life are KEY! Stressing yourself out over everything you are consuming and eating will cause more harm in the end. Food is meant to bring joy into one's life, so try to not let it consume you with guilt and shame.