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Reasons for craving sugar

How many times have you attempted to kick sugar to the curb? If you’ve got a sweet tooth like me, you may have attempted this more than once, perhaps with little success. Sugar is addicting, plain and simple. It stimulates the reward center in the brain and makes us want more.

Here’s a secret – nutritionists eat sugar too. I don’t just eat salads all day, every day – that’s no fun! I treat myself on occasion, and I love to bake, so I allow space for sugar in my life. Do we need sugar? Not refined sugar (aka the white stuff). But does it bring more joy to our lives? You know it!

And sugar is in everything. The reason we eat so much more than the daily recommendation (and yes, there is a daily recommendation even though there’s no nutritional need for it, oddly enough) is because the sugar industry is a big boss. Sugar is heavily advertised in our society, glorified, an ingredient in so many foods.

In addition to that, many of us have a less than ideal relationship with sugar. Did a parent ever treat you to ice cream for getting a good grade on a test? Or even when you were upset, to mollify you? Is it how you bonded with your grandpa, over apple pie? Have you ever noticed you use sugar to celebrate most occasions or soothe yourself after a hard day at work?

The reason kicking sugar to the curb may not have been a success for you in the past is probably because (1) we don’t fully understand the role sugar is playing in our lives and (2) we try to go all-or-nothing, either over-doing it or restricting ourselves from sugar all together.

Let’s start from the beginning.

What is sugar?

Sugar is a simple, or refined carbohydrate that is broken down into glucose in the body. Glucose is a main source of fuel for the body, the other one being fat. However, sugar is not the only carbohydrate that our bodies use for fuel. Our bodies prefer complex carbohydrates, such as vegetables, fruits, grains and legumes.

When we think of sugar, we often think of sweet stuff like baked goods, sodas, and candy. However, sugar can be hiding in things you might not suspect, like packaged and processed foods (canned soup, crackers, deli meats, bacon, alcohol, sauces, salad dressings, marinades, chips, etc.).

Sugar can also be disguised by many names, so even if you are diligent about reading labels (and good for you, if so!), it can be difficult to identify sugar. For instance, sugar can go by the following on a food ingredient label:

  • Barley malt
  • Brown rice sugar
  • Brown sugar
  • Cane sugar
  • Cane crystals
  • Coconut sugar
  • Corn syrup
  • Date sugar
  • Fructose
  • Fructose sweetener
  • Evaporated cane juice
  • Fruit juice concentrates
  • Honey
  • High fructose corn syrup
  • Glucose
  • Lactose
  • Maltose
  • Raw sugar
  • Malt syrup
  • Maple syrup
  • Molasses
  • Rice syrup

And that’s not even an exhaustive list! All of these types of sugars spike our blood sugar levels, which can set the stage for weight gain, type 2 diabetes, and heart disease. However, you might see some on the list that surprise you, such as honey and coconut sugar. These tend to be perceived as healthier options, and while it’s true that they do have some nutritive value (honey can be helpful for seasonal allergies and coconut sugar contains trace amounts of some vitamins and minerals), the fact is that they are still sugars and still affect our blood sugar and thus our overall health.

reasons for craving sugar

Reasons for craving sugar

You may feel like you can’t reduce your sugar cravings or eliminate sugar from your life because you don’t have the willpower to do so. It’s often not a matter of willpower, but our relationship with sugar, or how we use it other than to fuel our bodies (since there is no nutritional need for it other than if you’re in a low glycemic state).

There are so many reasons for craving sugar. Many of us have an emotional bond with sugar that causes cravings and binging. For example, using sugar to soothe, celebrate, or distract us can be powerful reasons we crave it. Think about how much sugar we tend to consume during holidays and birthdays, from chocolates at Valentine’s Day to cakes at birthdays and candy canes at Christmas. These occasions tend to revolve around the sugary treat. And have you ever soothed a broken heart with a pint of ice cream? I rest my case.

We may also come to depend on sugar for the moments we are bored, lonely, irritated or stressed. One thing to stop and think about is – does sugar actually alleviate these feelings? Perhaps temporarily, but it’s really short-lived, and the effects of using sugar in this way can create long-term health issues.

reasons for craving sugar

Biological reasons for craving sugar

Besides the emotional component, sugar stimulates the release of dopamine, a neurotransmitter that activates the reward and pleasure centers of the brain. In fact, this is the sasdy3sw3s3s3ame neurotransmitter that is released during drug use. And just like with drugs, the more we use, the more we need to feel the same sense of pleasure, which is why sugar is so addicting and causes us to crave it even more. When we become addicted to sugar, giving it up can actually cause withdrawal symptoms, much like a drug.

Blood sugar imbalance

Some other reasons we might crave sugar include having dysregulated blood sugar. When your blood sugar spikes and dips, this can set the stage for sugar cravings. When we have low blood sugar, it’s uncomfortable and stressful on the body. Cue the sugar cravings as the body is looking for a quick way to get that blood sugar back up. When you’re hangry, you’re not craving vegetables, you’re craving that Snickers bar (you know the commercial!).

Sleep deprivation

Sleep deprivation can also lead to cravings as we are looking for quick energy boosts to keep us awake and alert. If you are sleep deprived, you might notice that it’s much harder to stay away from the sweets the next day. Sleep deprivation affects our blood sugar health, and thus can make us crave more of those simple carbohydrates.

Gut health

Having an imbalance of gut bacteria can also create sugar cravings. In our guts, we have good bacteria and bad bacteria. When there is an over abundance of bad bacteria, those bad bugs can actually crave sugar because they feed off of it, making you want to eat more sugary delights. It’s pretty crazy if you think about it – microscopic cookie monsters in your gut controlling your mind!

Diet

Your diet can also set the stage for cravings. For instance, skipping breakfast or having a sugary breakfast like pancakes or cereal can set the stage for cravings for the rest of the day. Starting your day with a protein-rich breakfast, on the other hand, can curb sugar cravings.

Learn more on how to stop sugar cravings here.

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