If you can’t stop thinking about ice cream at the end of a long day, find yourself dreaming about cookies in an idle moment, or can’t help grabbing that sweet brown sugar latte at your local coffee shop before heading into work, you might have a sugar problem.
You’re definitely not alone: sugar cravings are simply a fact of life for many of us, and it’s no wonder why. It seems like sugar is added to virtually every processed staple in our diet, from obvious choices like baked goods to more inconspicuous products like salad dressings and pasta sauce.
But it’s also no secret that this incessant craving isn’t exactly good for us. As addictive and comforting as this ever-present sweetener is, excessive sugar consumption has been linked to some of our most troubling health issues like obesity, heart disease, and Type 2 diabetes. It also throws a huge wrench in the progress of people who are trying to live and eat healthier - it’s pretty hard to stick to a healthy eating plan when you simply can’t stop dreaming about sugary sweets.
So why is it so hard to stop those sugar cravings? Here’s what your sugar cravings might be trying to tell you.
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Common causes of sugar cravings
Sugar is the not-so-secret ingredient that makes so many of our tastiest treats and recipes so delicious. But your unabating cravings might not just be a product of the taste itself: sugar is also insidiously addictive, and your body literally sends you signals to eat more of it.
Here are a couple of factors that could be playing a role in your sugar craving:
- Low blood sugar and insulin resistance
Sugar is a simple carbohydrate. Simple carbohydrates get their name because they’re very easy for your body to digest and utilize for energy. Upon eating, they are absorbed into your bloodstream very quickly and give you a quick spike in your blood sugar, which then translates to quick and easy energy. So these simple carbohydrates are some of your body’s favorite sources of easy fuel, and this explains why you may start to crave something sweet when your blood sugar drops.
But something else interesting happens when you’re constantly eating too much of them (and unfortunately, many of us are). In response to the spike in your blood sugar, your body releases more insulin, a hormone that brings sugar into your cells from your bloodstream. If you’re constantly eating more sugar than your body can handle, you might start to develop insulin resistance, in which your cells refuse to allow the glucose in. The result: you start craving more sugar to feed those sugar-starved cells, leading to an endless cycle of sugar cravings and dissatisfaction.
- Nutrient deficiencies
Your constant hankerings for something sweet might also be your body’s way of trying to tell you that it needs better nutrition.
Persistent cravings can be a hint that your body wants certain micronutrients that it’s not currently getting from your diet. For example, because chocolate is magnesium-rich, some scientists have hypothesized that a chocolate craving is a sign that your body needs more magnesium.
Your sugar cravings could also be a sign that you need to watch your overall carbohydrate, fat, and protein intake. Simple carbohydrates, delicious though they may be, are not as filling and satisfying as other high-quality foods like protein and complex carbohydrates. While it may initially give you that blood sugar spike, this can quickly wear off, leading to the low blood sugar levels that make you start craving something sweet.
Eating more complex carbs and pairing your sugar intake with protein and fiber can minimize the effect that they have on your blood sugar, increasing your satiety in the process.
- Addiction
Your self-proclaimed sweets addiction could be hitting a little closer to home than you think. Sugar is a highly addictive substance, with some even likening a sugar addiction to any other drug dependency.
Studies have shown that sugar acts on your brain in a very similar manner to other addictive drugs. It can stimulate the release of dopamine, a pleasure hormone, which then encourages you to eat more of it to get that same feel-good sensation. It can also affect the opioid and acetylcholine systems in your brain, just like other opioid drugs. Put together, this can lead to literal sugar addiction and even withdrawal symptoms when you try to curb your sweet tooth.
- Hormone fluctuations
If you are a person with a menstrual cycle, you might notice that those sugar cravings really start to hit as you begin your period. This may be because several of your hormones start to fluctuate at this time, including some that influence your appetite and cravings. One study found that people with higher levels of the hormone estradiol reported cravings for rich carbohydrates and sweets, while those with high progesterone levels tended towards cravings for sweetened drinks. So just like many side effects that occur during your period, you can probably blame this one on your hormones.
Poor sleep could also be a factor. Your body releases certain hormones based on your circadian rhythms, which depend hugely on a good night of quality sleep. So poor sleep can actually mess with how your body releases appetite-suppressing hormones, making you crave dense high-energy foods like sweets more often, as well as other calorie-rich, high-fat fast food and “junk” foods.
Can stress cause you to crave sweets?
The overwhelming desire to plop down with a tub of ice cream at the end of a long and stressful workweek is no coincidence. Stress, especially the chronic kind, can absolutely influence your cravings for sweet treats due to its effect on the hormone cortisol.
Cortisol is a “stress hormone” that is released to help your body respond to stressful stimuli. Part of its job is to alter your metabolism and allow your body access to quick energy. It does this by limiting the amount of insulin that your body secretes so that sugar can stay in your blood to be used right away.
From an evolutionary standpoint, this was definitely a good thing: if you were a prehistoric human you’d want to have enough energy to run from a predator, chase after your prey, or get away from immediate dangers. But now, when many of our biggest stressors are chronic and everpresent, this could translate to aggressive sugar cravings when your sugar stays in your blood and isn’t allowed into your cells to be stored.
It doesn’t help that sugar is a comfort food, either. One study found that eating sugar can limit your cortisol secretion, which is why you may get some sweet relief after diving into those cookies. But unfortunately, this can increase your dependence on those unhealthy, dense carbohydrates. So this endless cycle can eventually lead to a world of complications down the line ranging from obesity to Type 2 diabetes and other metabolic disorders.
How to identify the cause of your sugar cravings
So your insatiable sugar cravings could be stemming from a variety of factors, ranging from stress to diet. How can you find out what’s behind yours?
The best way to know for sure is to take a lab test that can evaluate the levels of relevant biomarkers. If you suspect that chronic stress might be playing a role in your sugar cravings, Base’s at-home Stress Test is designed to test your cortisol levels and give you clear insights into how your stress might be affecting your health and potentially contributing to your cravings.
On the other hand, you might have a suspicion that your sugar cravings are stemming from an insufficient diet. The Diet Test could help you find potential nutrient deficiencies and hormonal imbalances so you can address the issues from the root.
Steps to reduce sugar cravings
Ready to kick the sugar habit for good? Here’s your roadmap:
- Find the source of your sugar cravings. It’s apparent that there are so many different factors that could be feeding into your hankering from something sweet, so identifying your triggers is the first step. Take a Stress and Diet test first to evaluate what’s going on in your body and get personalized recommendations tailored to your biomarker levels.
- Improve your diet. The more nutrient-dense and satisfying your diet is, the less likely you’ll be to have random cravings. Fill up on high-quality nutrients like lean protein, complex carbohydrates, and healthy fats.
- Hack your sleep. We often overlook how important a good night’s sleep is for hormone regulation. Practice good sleep hygiene and establish a regular routine; that means less screentime at night, winding down with some relaxing rituals, and going to bed at the same time every night.
- Practice some mindfulness. It’s way too easy sometimes to reach for the candy that your workplace keeps handily in the breakroom or plop down in front of the TV with a bag of mini donuts to unwind. Make a conscious effort to be in the moment every time you decide to satisfy that craving… and make similarly conscious efforts to minimize the mindless snacking wherever you can.
Key Takeaways
If you can’t seem to get a handle on your cravings for sweets, it might be your body’s way of telling you that something isn’t quite right with your diet or lifestyle. Finding answers in your vitamin and hormone levels is the first step to suppressing those cravings for good.
Struggling with sugar cravings?
Take our quiz to build a bespoke testing plan that will help you beat your cravings.
