Why You Crave Sugar (And 3 Ways to Reset Your Sweet Tooth)
There’s one topic that keeps popping up in conversations with my patients lately: sugar.
In the hustle and bustle of life, it’s easy to reach for something sweet, especially when it feels like candy season stretches from Valentine’s Day straight through spring. But if you’ve noticed that sugar isn’t giving you the lift it used to, you’re not alone.
Personally, I’ve found that even a small amount of sugar zaps my energy, especially in the afternoons. On the flip side, some women tell me that a bit of candy gives them a quick burst. Everyone reacts differently to sugar, which is part of why it’s such a complicated topic.
So, why do we crave sugar in the first place? The reasons are layered and personal. Here are a few common ones I see in practice:
Why We Crave Sugar
1. Instant Gratification
Sugar lights up reward centers in the brain. That immediate “feel-good” signal can be hard to resist, especially when we’re tired, overwhelmed, or just need a moment of comfort.
2. Evolutionary Biology
Our bodies are wired to seek out sweet foods. Historically, sweetness signaled a safe and energy-rich source of calories. That instinct hasn’t changed, even if our food environment has.
3. Emotional Connection
Many of us associate sweets with memories, rewards, or celebrations. Sugar can stir up nostalgia and comfort, especially during stressful or emotional seasons.
How to Curb Cravings (Without Going Cold Turkey)
There’s no quick fix when it comes to sugar, but there are three simple strategies I recommend to almost every patient. They may not be flashy, but they work.
Balance Your Meals
Start your day with a breakfast that includes protein, healthy fats, and fiber-rich carbohydrates. This trio helps keep your blood sugar steady, your energy level more stable, and your brain less likely to go searching for a quick dopamine hit from sugar.
When meals are unbalanced, your blood sugar tends to spike and crash. That leads to irritability, low energy, and cravings. I typically recommend aiming for at least 30 grams of protein at each meal. If that feels like a stretch, start by increasing protein at breakfast and see how you feel.
Stay Hydrated
Dehydration doesn’t just cause fatigue and headaches. It can also trigger sugar cravings. When fluid levels drop, your body sends out signals that are easily mistaken for hunger, especially for quick sources of energy like sweets.
Keep a water bottle nearby and sip regularly throughout the day. Herbal teas, sparkling water, and fruit-infused water are great ways to make hydration more enjoyable.
Get Restorative Sleep
Lack of sleep throws off your hunger and satiety hormones, which can make sugary snacks much more tempting. It also lowers your brain’s ability to make thoughtful decisions. That cookie at 3 p.m. might feel impossible to resist, even if you had no plans to eat it.
Try to keep a consistent bedtime and create a relaxing wind-down routine in the evening. Avoid screens and bright lights before bed when possible, and give yourself time to transition from your busy day.
Try these three strategies consistently for a couple of weeks and notice how your cravings shift. You might be surprised by how much easier it feels to walk past the candy jar.
Remember: this is a journey, not a race. Be gentle with yourself. Small changes add up.
Want more simple, sustainable tips like this?
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