Many people struggle with sugar cravings, which can derail even the best of diet plans. This post will explore how to stop sugar cravings by focusing on the science behind them and how to manage them effectively. We'll discuss the potential of sugar addiction and how to use blood sugar control as a way to achieve your goals.

Understanding Why Sugar Cravings Happen 

Before we dive into how to solve sugar cravings, we need to know where they come from and why they happen.

The Science Behind Sugar Cravings

A complex combination of biological, psychological, and environmental factors drives sugar cravings. The urge for something sweet is often much stronger than hunger. Blood sugar fluctuations, brain chemistry, and multiple hormones all affect your desire for sugar. 

The Role of Hormones and Neurotransmitters

Multiple hormones and neurotransmitters influence sugar cravings. Insulin is the primary hormone that helps regulate blood sugar by moving glucose from your bloodstream for energy or storage. When you consume a large amount of refined carbohydrates (think cookies, cakes, pies, etc), your body releases insulin. However, a rapid spike in insulin can have an overcorrection effect, leaving you with hypoglycemia or what is sometimes referred to as a “blood sugar crash,” triggering a craving for more sugar.  

Cortisol, your primary stress hormone, increases blood sugar levels (energy!) during high-stress times. Cortisol’s role in your stress response is why you might look for high-sugar foods when stressed. 

Female-Specific Impacts

Changes in estrogen and progesterone can trigger sugar cravings. Just before menstruation, progesterone rises while simultaneously serotonin levels drop; this leaves you with increased cravings for sweets and high-sugar carbohydrates. A similar response happens in the body during pregnancy and menopause; those hormonal shifts heighten the craving for quick-energy foods. 

Serotonin is often called the “feel-good” neurotransmitter as it helps regulate your mood. A spike in glucose (from high-sugar foods) temporarily boosts serotonin levels. This short-term boost is why you crave sweets when stressed, anxious, or sad. 

 

The Potential for Sugar Addiction

If you can’t stop thinking about sugar, it doesn’t mean something is wrong with you. There are specific processes and responses in the body that make this happen.

Sugar's Impact on the Brain's Reward System

Sugar has a significant effect on your mental reward system. 

Your Mesolimbic Dopamine System is responsible for feelings of motivation, pleasure, and positive reinforcement. When you consume sugar, dopamine is released, creating a sense of enjoyment and happiness. Sugar has a much stronger reward system than other foods, which can lead to the brain learning to associate sugar with pleasure. The Mesolimic Dopamine system can encourage those behaviors that bring joy and intensify cravings over time. 

Why Sugar Can Be Habit-Forming

The brain’s association of sugar with pleasure strengthens each time you consume sugar. Emotional triggers such as stress and blood sugar fluctuations create a cycle where the body continuously looks for more sugar to regain energy balance and pleasure.

 

Managing Cravings With Blood Sugar Control

Maintaining a stable blood sugar level is one of the most effective ways to curb sugar cravings. Eating in a way that stabilizes your blood sugar will help you feel energized throughout the day and prevent cravings.

Maintaining Stable Blood Sugar Levels

A stable blood sugar means your body and brain receive a consistent energy supply. You'll notice fewer cravings when you avoid extreme highs and lows and keep your blood glucose levels in a healthy range throughout the day.

How to Eat for Stable Blood Sugar

Eating in a way that stabilizes blood sugar reduces sugar cravings while also providing steady energy throughout the day. Carbohydrates are a fast-digesting macro, and sugar is quickly absorbed into the bloodstream. The most effective way to slow this process is to eat balanced meals that combine protein, healthy fats, and high-fiber carbohydrates. Aim to limit refined sugars like sweets, low-fiber carbohydrates, and high-sugar drinks, as they will cause a rapid change in blood sugar. Eating regularly spaced meals that prevent increased hunger will also help avoid those dips that trigger cravings. 

 

Strategies to Beat Sugar Cravings

Overcoming sugar cravings is not a one-size-fits-all approach. It requires a combination of mindful habits, stress management, and a diet based on nutrient-dense foods.

Focus on Whole, Nutrient-Rich Foods

Consuming a diet based on whole, unprocessed foods helps prevent cravings triggered by blood sugar fluctuations or nutrient deficiencies. Avoid refined carbohydrates and other processed options.

Increase Protein and Fiber Intake

Protein and fiber help slow digestion and the absorption of sugar into the bloodstream. Slowing the digestion of meals allows the body to utilize nutrients more efficiently and reduces the urge for quick energy (sugar). Aim to incorporate protein into every meal and snack. Protein needs are unique to each individual; however, a good starting point is to aim for 30g of protein per meal and snack. Click here to calculate yours for free.

Employ Stress Management Techniques

Adding stress management techniques to your day can help prevent those sugar cravings caused by the release of the stress hormone Cortisol. Regular movement and exercise help regulate mood and can help to balance cortisol levels naturally. Poor sleep has been shown to disrupt blood sugar regulation and increase sugar cravings. Prioritizing quality sleep while aiming for 7-9 hours/night will dramatically affect your overall health. 

Create Sustainable Healthy Habits

Conquering sugar cravings requires a gradual, sustainable approach that supports long-term health. Avoid the urge to dive into a restrictive plan that is unsustainable long term—work to anticipate your needs and recognize the why behind your sugar cravings. Set your environment up for success by meal prepping and having healthy snacks available when cravings hit. Remember, it’s okay to have a treat; the occasional splurge in controlled portions can help reduce the feeling of restriction. 

 

Identifying Your Sugar Cravings Triggers

One of the first steps in overcoming sugar cravings is to understand the cause. Recognizing patterns and triggers can help you make more intentional food choices. 

Emotional Eating and Sugar

Because sugar temporarily increases your dopamine and serotonin levels, you may turn to sugar for comfort or as a reward. When a sugar craving hits, try to pause and check in with yourself. Ask yourself if you are truly hungry or if this craving comes from an emotional response to your environment. 

Tracking Your Habits

One of the most effective strategies for understanding and overcoming cravings is to track your habits and patterns. Aim to track at least these four key categories. 

  1. When did your craving occur? 
  2. How were you feeling at the time? 
  3. What did your nutrition look like earlier in the day (before the craving)? 
  4. How did you feel afterward (did you succumb to the craving or avoid it)?

Look for patterns in your tracking and create strategies to avoid common situations. 

 

Helpful Strategies to Stop Sugar Cravings

Identifying and addressing the root cause of sugar cravings is the most effective way to reduce cravings and break the cycle of the sugar reward system. Once you’ve discovered patterns and potential triggers, take a proactive approach to manage and prevent future cravings by eating more balanced meals, managing stress, and finding a healthy snack alternative. 

Managing sugar cravings is complex, and regaining control of your sugar intake requires an understanding of your craving triggers. You can dramatically reduce sugar cravings and break the cycle by focusing on balanced nutrition, stress management, and building sustainable habits that you can continue for the long term. Developing a healthier relationship with food takes time, but it is possible to stop relying on willpower and begin practicing mindful eating, meal planning, and focusing on overall wellness.