Craving Sweets? Experts Explain What Sugar Cravings Really Mean
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Fact checked by Michelle RegaladoReviewed by Brooke Alpert, MS, RD, CDN
For the more food motivated amongst us, meals are the highlights of otherwise mediocre days. We think about food constantly and, while the three major meals occupy most of our attention span, we like to take snacking pretty seriously, too. Some of us are all about texture, preferring a tactile crisp or luxurious silkiness. Others will gravitate toward salty or sweet flavors, and some palettes will even prefer a multi-layered third option. Recurring salt cravings may have their own deeper meanings, but an insatiable sweet tooth is nothing to trifle with. Chocolate, donuts, candy, those green Haribo frog gummies that are inexplicably peach-flavored, all are notoriously discouraged by dentists. But dietitians have their own reasons for seeing red flags. Excess sugar consumption may also lead to cavities, type 2 diabetes, heart disease, and a slew of other health problems. The worst part? Quitting the sweet cravings is no easy task. Even the most determined have tried to stop eating sugar only to fall off the wagon.
As fellow sugar worshippers, we consulted two top nutritionists to get to the root of the issues. Below, they explain what sugar cravings mean, and how to, hopefully, quell them. Keep scrolling to learn what sugar cravings say about your health.
Meet the Expert
Farah Fahad, MS, MA, RD, is a registered dietitian and clinical psychologist.
Elissa Goodman is a certified holistic nutritionist.
What Is a Sugar Craving?
While we all may gravitate to the dessert tray every once in a while, a more notable sugar craving is one characterized by frequency and insatiability. According to research, sugar is said to be as addictive as some street drugs, with similar effects on the brain(!). If the desire for sugary snacks has become a daily mainstay and/or persists after indulging in that glazed donut, it may be prudent to consider the real cause. The same goes if any attempts to reduce or stop satisfying the cravings are proving difficult or near impossible to sustain.
What Causes Sugar Cravings?
A Magnesium Deficiency
First things first—before looking for answers, you need to identify the type of sugary food you are craving. “If you’re craving chocolate, it could mean your body is deficient in magnesium, which is a really common deficiency these days,” explains holistic nutritionist Elissa Goodman. There’s a plus side to craving chocolate: Dark chocolate is actually full of antioxidants that can improve your health and decrease the risk of heart disease, according to research. Reach for the dark stuff (70% cacao content or higher), not the milk kind, to satisfy your sweet tooth without sabotaging your health.
Another Nutrient or Vitamin Deficiency
If you’re craving fruit, then congratulations! Goodman says this is one of the best cravings to have. “Your body might be telling you it needs additional vitamins, minerals, and antioxidants,” Goodman explains. However, it's important to note that this is not always the case and there isn't enough research to support whether a fruit craving can really tell you anything about a deficiency. In some cases, it can mean that your blood sugar is low, but in others, it may be an indication that you're simply not eating enough fruit, so your body starts to crave it. For instance, a 2020 study in Current Nutrition Reports found that increased fruit cravings can happen when you've restricted them from your diet whether it was intentionally or based on lack of availability during a certain season.
A Fluctuation in Blood Sugar
“If you’re craving sweets all of a sudden, most likely you are experiencing blood sugar fluctuations,” says Goodman. “When your blood sugar drops, your body may be trying to get you to give it more fuel to keep your blood sugar levels stable." To keep your blood sugar balanced, she recommends eating a healthy amount of protein and adding more high-fiber foods, like beans and legumes, to your diet, along with complex carbs. “This will give you the fuel you need without the blood sugar spikes,” she promises.
What Can Your Sugar Cravings Say About Your Health?
As discussed above, a sugar craving could mean that your body is lacking a vitamin or nutrient, or that your blood sugar levels are off.
Registered dietitian Farah Fahad recommends adding more protein to your meals, so your blood sugar levels don’t drop. “The body is a well-built machine, and if you are not giving it the right foods, it will say, ‘Give me sugar!’” she explains. “It wants energy for all the thousands of biological processes that are happening.”
The Lifestyle Factor
Health and nutritional deficiencies are the biggest red flags to be aware of, but they're not the only variables at play. Habitual practices can also train the brain, and subsequently, the body, to crave sugar. For example, if you spent the holidays indulging in seasonal treats with your afternoon coffee, you will likely find that you've conditioned yourself to follow through with the action well into January. The same occurs if you reach for sugary goods as a reward for completing tasks, to induce a sugar-high burst of energy during the mid-day slump, or to distract from annoying tasks.
Stress and sleep deficiency can also cause you to crave more sweets than normal. As stress levels elevate, cortisol spikes requiring quick energy fuel to sustain the mentally and physically aroused state. Sleepless nights have a similar effect requiring a sweet hit to stimulate a tired system. Lack of sleep also reduces our ability to make sound decisions or feel satiated.
How to Curb Sugar Cravings
If you find yourself battling a serious sugar addiction, take things one day at a time. “Before you satisfy cravings, drink a tall glass of spring water,” Goodman suggests. “We often misinterpret our body’s signal for thirst as a signal of hunger. By drinking water first, you may be giving your body exactly what it wants and alleviate the craving.” If you’re still craving sugar, try incorporating more protein into your diet alongside fermented foods and supplements that ensure you’re getting your daily dose of vitamins.
Although there are much worse things than fruit you could be indulging in, it’s still important not to overdo it. “If you feel like you’re overdoing it with fruit, pair it with fat or protein,” she says. “For example, eat a banana or apple with almond butter, berries with coconut yogurt, etc,” says Fahad.
Additionally, Fahad recommends making sure you are getting enough magnesium, which she calls a “key for energy to enter our cells.” MedlinePlus, which is part of The National Library of Medicine, states: "Magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong."
When to See a Doctor
If you find yourself feeling dizzy without sugar, or having regular (and inexplicable) cravings, it's time to call a professional, as it could indicate a deeper problem. If you are craving sweets chronically, Goodman says this may indicate that you have hypoglycemia, for instance.
Even if it's a sign of a nutritional deficiency, a professional can help determine what you're lacking, how much you need, and ensure the lack of the vitamin or nutrient doesn't lead to further problems. Magnesium deficiency, for example, has been linked to everything from osteoporosis to type 2 diabetes to heart disease. (Plus, getting an appropriate amount might even help with insomnia and anxiety problems). “When our body doesn’t have enough magnesium, it will have trouble bringing energy into the cells and thus, feel deprived and crave sugar,” Fahad explains.
The Final Takeaway
Sugar cravings could be an indicator of a range of issues—from a lack of nutrients to a concerning drop in blood sugar. But they could also be just an ordinary craving for a donut. If you're concerned about how often you're craving sweets, start monitoring how often the cravings take place. See a professional if it's so frequent it might indicate a deeper health issue.
Read the original article on Byrdie.
