How to Beat Blood Sugar Cravings (and Why It Is Important)

Like most people, you’ve probably experienced sugar cravings at some point in your life. We’re hard-wired to seek energy-dense foods, and unfortunately, our world is saturated with these foods. So it can be challenging to manage cravings you have for them. If you’re trying to optimize diet for good health, meet weight loss goals, or simply boost energy, addressing sugar cravings is a good idea. 

If you can manage sugar cravings with proper portions, it’s fine. But if you’re obsessing or bingeing on sugar, it’s time to re-evaluate.

Is Sugar Addiction Real?

There’s still ongoing research about the existence of sugar addiction. However, there is certainly good evidence that it exists. Before we dive into it, let’s first look at the difference between cravings and addiction. A craving is an intense desire for something. On the other hand, addiction is a condition developed by compulsively consuming a substance despite the adverse side effects. 

Cravings may lead to addictions if not managed properly, but they can stem from nutritional deficiencies or self-imposed food restrictions. Keep in mind that your body naturally craves hyperpalatable foods, which are easy to digest and high in sugar, fat, and salt.

Craving calorically dense foods is a natural response from an evolutionary standpoint due to past food scarcity. Hyperpalatable foods can trigger the brain’s reward center, leading to repeated consumption especially sugar!

When full, hormones like glucagon-like peptides, cholecystokinin, and leptin are released. When hungry, ghrelin is released. Eating hyperpalatable foods can disrupt these hormones, causing cravings even when full. Studies suggest that consuming high-fat and high-sugar foods can reduce stress and lead to cravings for these foods.

Some foods induce cravings and may be addictive like alcohol and drugs. Hyperpalatable foods and substances affect the brain by triggering dopamine release and stimulating reward-learning regions. They create tolerance and are hard to quit due to a hyperactive response. Sugary foods cause brain changes similar to addictive substances and induce negative withdrawal symptoms.

The Main Reasons We Experience Sugar Cravings:

• Dips and fluctuations in blood sugar
  • May be from a high carbohydrate intake without protein/fiber to balance blood sugar
• Too many carbs and not enough healthy protein or fats  
• Negative sugar-related lifestyle habits
• Nutrient deficiencies; specifically magnesium
• High stress
• A lack of sleep
• Social environment

Tips to Help Curb Sugar Cravings and Balance Blood Sugar:

Various factors can increase sugar cravings, influenced by both biological and social aspects. Sugar affects our brains significantly, but you can resist cravings.

To combat reasons like blood sugar fluctuations:

• Adjust meal frequency and
• Focus on protein ~30g per meal
• Take a walk after a meal
• Consider using a Continuous Glucose Monitor to monitor glucose levels

If you’re eating too many carbs and not enough healthy fats or protein:

• Swap sugar-sweetened beverages with carbonated water. You get the bubbles without sugar!

• Eat protein before or with carbs. Protein can help lessen the glycemic response, reducing blood sugar spikes and crashes later
• Focus on eating protein with all meals. Eat three meals a day, aim for 30 grams per meal.
• Opt for whole carb sources like fruit with fiber to stabilize blood sugar levels instead of processed foods
• Start the day with a high-protein breakfast like eggs. Consuming an early meal can help keep glucose stable throughout the day. This is because after a long fast, you’re less tolerant of carbohydrates. This means you can spike higher than ideal—eating a high-protein meal earlier in the day can manage these swings

In order to address unhealthy habits related to sugar consumption:

• Check sugar content on nutrition labels and avoid foods with five grams of added sugar per serving. Track calories to monitor added sugar intake. Women should aim for <25 grams/day, men for <36 grams/day.
• Prioritize whole, unprocessed foods
• Incorporate more movement to help manage glucose levels and reduce sugar cravings.
• Stay hydrated by drinking at least half your body weight in ounces of water daily to prevent dehydration-induced hunger and sugar cravings