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What causes sugar cravings?
Dec
Sugar cravings are an intense desire to consume a specific sweet food urgently.
Some believe that cravings are caused by nutrient deficiencies and view them as the body’s way to correct them.
Yet others say cravings are largely about what your brain wants, rather than what your body actually needs.
It’s important to understand the affect too much sugar can have on the body so we can learn to manage what we put in our body.
A Diet high in sugar can cause an increased risk of type 2 diabetes, heart disease, weight gain, ageing, raised blood pressure, tooth decay and harmful cholesterol levels.
This article explores all the different reasons why we get cravings for sugar.
Nutrient deficiencies
Some theories suggest that food cravings represent the body’s underlying method of addressing nutritional deficiencies.
They suggest that when the body is deficient in a certain nutrient, it instinctively seeks out foods abundant in that nutrient. For example, a desire for chocolate is frequently attributed to insufficient magnesium, while a longing for meat or cheese is often interpreted as a potential lack of iron or calcium.
Satisfying these cravings is thought to assist the body in obtaining necessary nutrients and rectifying any deficiencies.
Psychological or emotional stress
As well as habit, boredom, or nostalgia, psychological or emotional stress can give rise to sugar cravings.
During intense stress, the brain demands around 12% additional energy, prompting many individuals to opt for sweet treats.
High cortisol levels, in combination with high insulin levels, may be responsible. Other research suggests that ghrelin, a “hunger hormone,” may have a role.
Hormone imbalances
Hormones are essential for managing how your body processes sugar, influencing the amount of sugar present in your blood.
An imbalance in these hormones can decrease insulin sensitivity, resulting in elevated glucose levels and increased sugar cravings.
Insulin, a well-known hormone, plays a vital role in controlling blood sugar levels. It facilitates the transfer of glucose, or sugar, from the bloodstream into cells where it is used for energy.
When insulin is ineffective, blood sugar levels rise, prompting the body to crave more sugar to restore balance.
This cycle of craving occurs as the body seeks additional glucose to regulate its sugar levels effectively.
Low blood sugar levels can cause cravings for something sweet to raise them.
Sleep
Poor sleep quality or lack of sleep can increase hunger and decrease appetite suppression, leading to sugar cravings.
Hormonal changes
Lack of sleep can elevate ghrelin levels, the hormone responsible for stimulating appetite, while decreasing leptin levels, which communicates feelings of fullness.
Brain activity
Inadequate sleep may diminish the function of brain regions involved in making healthy food decisions, while intensifying activity in areas that identify food relevance.
Stress
Insufficient sleep can induce stress, potentially resulting in emotional eating for comfort.
Gut health
The composition of gut microbiota may be linked to cravings for sweet foods.
The microorganisms in your digestive system generate proteins that influence your appetite and emotional state. Eating sugar nourishes these bacteria, causing them to flourish and produce additional proteins, resulting in increased cravings.
Theory suggests microorganisms in the gut experience pressures that drive them to influence the feeding habits of their hosts (us) to improve their own survival, occasionally to the detriment of the host’s well-being.
They might achieve this by either (i) creating desires for specific foods they thrive on or those that hinder rival species, or (ii) causing discomfort until the host consumes foods that boost their survival.
Medications
Opioids
Codeine, morphine, and oxycodone can increase dopamine levels and affect the body’s reward system
Corticosteroids
Prednisone and other corticosteroids can impair insulin sensitivity and glucose metabolism, which can lead to higher blood sugar levels and sugar cravings
Antidepressants
SSRIs can increase appetite for sugary foods and carbs. Some older antidepressants, like tricyclic antidepressants (TCAs) and MAO inhibitors, can also alter metabolism and appetite.
Antipsychotics
Clozapine, olanzapine, quetiapine, and risperidone can cause changes in appetite and weight gain.
Stimulants
Cocaine and amphetamines can suppress appetite while being used, but can also lead to post-stimulant hunger and cravings for sugary foods
Quinolone antibiotics
Gatifloxacin is a quinolone antibiotic that can raise blood sugar levels.
Other medications that can affect blood sugar levels include:
- Birth control pills
- Beta-blockers
- Thiazide diuretics
- Statins
- Adrenaline
- High doses of asthma medicines
- Isotretinoin
- Tacrolimus
- Some HIV and hepatitis C medications
What can we do about sugar cravings?
- Consume well-rounded meals: Incorporate proteins and healthy fats into every meal and snack to prolong digestion and maintain a sense of fullness.
- Maintain a regular eating schedule: Having meals every three to four hours can aid in stabilizing blood sugar levels and keeping your stomach satisfied.
- Select whole foods: Favour fresh produce, whole grains, and legumes over heavily processed options.
- Ensure you obtain adequate rest: Strive for seven to nine hours of restorative sleep nightly.
- Try a sugar supressing supplement
- Stay active: Physical activity triggers the release of endorphins, boosting your mood and energy levels.
- Hydrate: When cravings for a particular snack arise, drink a significant amount of water and pause for a few moments.
- Incorporate chia seeds: Chia seeds serve as a nutritious substitute for sweets.
- Enjoy dark chocolate: Dark chocolate is rich in polyphenols, beneficial plant-based compounds.
- Incorporate Greek yogurt into your diet, as it is rich in protein and maintains a low glycaemic index, aiding in blood sugar management.
- Higher protein, low carb: Some people follow a strict ketogenic diet to help avoid the premature ageing caused by a diet high in glucose, but limiting sugary foods whilst on a balanced diet will be of great benefit to anyone wanting to slow the ageing process.
- Steer clear of artificial sweeteners such as aspartame, saccharin, and sucralose, as they may heighten sugar cravings.
- Additionally, slowly decreasing sugar intake can help recondition your taste preferences.