Why Am I Craving Sweets: The Science Behind Sugar (2024)

FAQs

What is the science behind sugar cravings? ›

Dopamine in that area then increases, strengthening brain pathways that will make you want to do it all over again. Research suggests that consuming sugar also stimulates the release of hormones, including ghrelin, which is closely linked to increased cravings.

Nutrient Deficiencies

Deficiencies in certain minerals such as zinc, chromium, iron, calcium, and magnesium may lead to sugar cravings as well, Elia says. Magnesium deficiency is specifically worth paying attention to.

In people with diabetes who are susceptible to hypoglycemia, sugar cravings develop as your body looks to get sugar. In this case, the temptation can arise for people to overeat sugar, such is the urge, but a lot of the time sugar cravings can develop out of the blue.

The MRIs, completed during the induced cravings, showed that the parts of the brain involved in food cravings—the hippocampus, caudate and insula—are identical to those involved in drug addiction. The hippocampus is important for memory, which helps reinforce the reward-seeking behavior that causes us to crave.

An iron deficiency will leave you with very low energy and may be a reason for your sugar cravings because the body will crave quick energy to boost itself up. Iron supplements may help fight fatigue and other symptoms of iron deficiency.

Certain nutrients, such as the B vitamins, zinc and vitamin C, increase the production of serotonin, a feel-good brain chemical that can help calm sugar cravings, according to Womentowomen.com. Omega-3 fatty acids help regulate mood and reduce inflammation, which can also curb cravings.

Deficiency of Vitamin B12 is also a reason for increased sugar cravings. Eating a bowl of fresh homemade curd can help you with this.

People who have diabetes may crave sugar when their blood sugar levels drop too low; “treating” the low with sugar helps to bring blood sugar back to a safe level.

Sugar cravings are extremely common, especially among women. In fact, up to 97% of women and 68% of men report experiencing some sort of food craving, including cravings for sugar ( 1 ).

How do I train my brain to stop craving sugar? ›

Blame it on the hormones. A 2016 study suggests that changes in levels of hormones estrogen and progesterone cause cravings for high-carb and sweet foods before your period.

“Our studies show that there are neurochemical changes in the brain that occur when we overeat sugar that are similar to what is seen with addictions to drugs, like alcohol or morphine.”

Supplements of magnesium can reduce sugar craving and help stabilise blood sugar levels[1]. If you have Type 2 diabetes or Pre-diabetes you are more likely to have low magnesium levels[2, 3].

Dehydration is the most common cause of sugar cravings. When your body is dehydrated, you will likely experience a strong urge to eat something sweet, but all your body needs is water. Dehydration makes it difficult for your body to metabolize glycogen for energy.

Some little-known jobs of magnesium include regulating blood sugar, insulin production, and releasing dopamine. Many doctors believe sugar cravings could actually be a magnesium deficiency, especially if the person craves chocolate. Men should get between 400-420mg per day, with women up to 320mg of magnesium.

Turmeric is another powerful spice that's great for fighting sugar cravings. It's known to lower blood sugar and fight against insulin resistance. And if your cholesterol is higher than you'd like, turmeric helps with that, too.

If you're constantly craving sweets, get more magnesium, chromium, and tryptophan in your diet. These nutrients are found in whole, natural foods, such as broccoli, dried beans, liver, eggs, poultry, legumes, and grains, or you can get them via supplementation.

Magnesium. As one of the supplements for sugar cravings, magnesium helps with insulin, glucose, and dopamine regulation. Dopamine is a hormone that acts as a neurotransmitter in your brain. A magnesium deficiency often results in chocolate cravings because chocolate has a high magnesium content.

What hormones cause sweet cravings? ›

A 2016 study suggests that changes in levels of hormones estrogen and progesterone cause cravings for high-carb and sweet foods before your period.

B Vitamins

B vitamins curb sugar cravings significantly through the essential support they provide to the metabolism and nervous system.

Lower levels of 5-hydroxytryptamine (5-HT; serotonin) in the brain elicit sugar craving, while ingestion of sugar rich diet improves mood and alleviates anxiety.

The Mayo Clinic recommends taking a two-week break from sugar to reset your body. This doesn't have to be an outright cleanse, but try to limit yourself to foods with little to no added sugars or sweeteners — shoot for less than 5 grams of added sugars per serving. Start by cutting out sugary drinks.

Experts advise drinking 6-8 glasses of water every day for oxygen to flow freely in your body and help the kidneys and colon eliminate waste. What's best, it helps in flushing out excess sugar from your body.

You Crave Sweets

You'd think a protein shortage would trigger an urge for steak and eggs, right? But one of protein's most critical functions is keeping your blood sugar steady—which means if you're lacking, your glucose levels will be all over the place, encouraging you to reach for a quick fix like candy.

Eat More Fermented Foods and Probiotics

Some experts consider adding fermented foods and probiotics into the diet to be one of the best ways to reduce sugar cravings. Fermented foods, fermented liquids and probiotics will help restore a balance in your healthy gut bacteria.