How to conquer sugar cravings naturally
Finding it hard to resist that bar of chocolate or tub of ice cream at the end of the day?
If you struggle with sugar cravings, you're not alone!
Food cravings (and sugar cravings in particular) are incredibly common, and contrary to popular belief, aren't from a lack of willpower.
Instead, they're our body trying to send us important signals, that we really should be to paying attention to.
So let's explore…
What causes sugar cravings?
First off, lets look at the difference between HUNGER and CRAVINGS
Hunger is our body telling us that we need to eat to maintain your energy and nutrient levels - when we’re hungry, this tends to be non specific - ie we’re just hungry for food in general!
In contrast, cravings can strike even when we’re not hungry, and tend to be very specific - meaning they’re only satisfied by a particular food (which usually something indulgent and high in fat, salt, or sugar)
Cravings tend to be far more intense than feelings of hunger too, and are often triggered by specific things such as smells, environments, or emotions - making us feel we need to seek out food urgently.
There are a number of things that can cause sugar cravings, but some of the most common ones include Stress; Under-fuelling; Blood sugar fluctuations; Hormone changes; Lack of sleep; Nutrient deficiencies; and Sugar addiction
If you want to skip these, and jump straight to what do to about it, check out our Tips to manage sugar cravings at the end of this blog!
You also might want to sign up for our 10-day sugar challenge starting May 6, where we walk you step by step how to create a healthy relationship with food, and beat sugar cravings for good ;-)
STRESS is one of the most common causes of sugar cravings
In our modern world, constant low-grade stress is a very real part of life for many of us. Demanding jobs with no breaks, or a busy life lacking down time. You probably know the feeling….
But did you know stress doesn't just impact on our mood? It can trigger intense cravings too!
There are two main reasons for this.
The first is cortisol (our stress hormone) impacting our blood sugar levels.
When we're stressed, our brain needs more energy to function effectively.
Remember, our brains are super energy intensive, using up a whopping 20% of our body’s energy supply!
This is particularly relevant in areas of our brain associated with decision-making, focus, and memory, which are also the areas that tend to get affected most when we're stressed, causing feelings of overwhlem and brain fog.
Sound familiar?
Glucose, aka sugar, is the primary fuel source for our brain.
So, as stress levels increase, so does our brain’s demand for glucose.
The end result of this, is that our body starts to crave high-sugar foods, in an attempt to rapidly increase our blood sugar levels and provide quick fuel for our brain.
Unfortunately these blood sugar rises tend to be followed by sharp drops in blood sugar, leading to even more sugar cravings.
This in turn also causes big fluctuations in our energy and mood, worsening stress symptoms, raising cortisol levels further, and perpetuating the cycle of stress and sugar cravings.
Stress also changes how our brain works, impairing our self-control and ability to make healthy choices.
So we might end up eating a whole tray of biscuits rather than just the one we intended!
Plus, eating sugar triggers the release of feel-good neurotransmitters in our brain like dopamine, serotonin, and endorphins. This can lead to emotional eating, and binge eating, as a way to try cope with stress, or escape the uncomfortable emotions it causes.
Yikes!
So in a nutshell, stress can cause sugar cravings and prevent us making good eating decisions.
Eating sugar also gives us an emotional reward, teaching our brain to seek out sugar when we feel stressed or down.
But the inevitable sugar crashes from these lead to bad feelings and more stress.
What a cycle!
To break this cycle, start keeping a track of your food and mood, to help recognise the impact stress is having on your appetite and cravings.
Is there a pattern of cravings in certain situations, or a certain time of day/ week they occur?
Is there a different way you can help reduce your stress levels, that doesn’t involve sugar?
Then instead of reaching for a sugary snack, try some stress management techniques like deep breathing, meditation, or a short walk instead. Once you find a strategy that helps you feel better, try do this regularly (writing it down in a place you see often is a good idea!), to create a new healthy habit.
Finally, try be kind to yourself too, as those guilty thoughts just trigger off more emotional eating otherwise. Our mind is powerful, and our thoughts have so much impact on our emotions and behaviour!
If you'd like to learn more about managing stress, check out our Take Control of Your Stress course.
UNDER-FUELLING from calorie restriction is another hidden cause...
This might happen when we go on a restrictive diet to try and lose weight quickly.
While the weight may start dropping off, this can often backfire - as if our body is not getting enough fuel and nutrients, it will drive us to seek out quick sources of energy.
Hello, sugar!
These cravings are often incredibly intense, and tend to occur at the end of the day, or on days you relax your diet (weekend binges are a common sign).
If you count calories all day or skip meals, then find yourself hunting out sweet stuff in the evening, this may be what's going on!
Restrictive diets are also shown to worsen cravings, meaning completely making foods off limits means we’re more likely to eat them (and often binge)
If this sounds like you, try relax things a bit, and look after your body, to avoid setting yourself up for failure.
Aim for healthy balanced regular meals throughout the day; ensure you’re getting enough protein at breakfast and lunch (using the tips below), and let yourself have treats once in a while.
It’s far better (and healthier) to have the occasional treat, than to restrict and binge (or be miserable with cravings!)
BLOOD SUGAR fluctuations can trigger sugar cravings too
This may be from skipping meals due to lack of time, or can also be from a diet high in added sugar and refined carbs, and lacking protein or fibre.
We need to eat regular balanced meals to keep our energy and blood sugar stable, and when we don’t, this can make our blood sugar go up and down like a rollercoaster!
These fluctuations create a vicious cycle, where we crave sugar, eat it, then the blood sugar crash an hour or two later causes further cravings - with studies showing this can make us eat up to 30% more calories over the day!
It’s super common, and really not much fun, making us feel shaky, anxious and moody…
Signs your blood sugar might be going all over the place include feeling irritable, lightheaded, shaky or hangry, or craving carbs or sugar not long after a meal, as your body looks for a quick energy boost.
To balance your blood sugar:
include adequate protein and healthy fat with your meals or snacks, aiming for at least 1/4 of each meal to be high protein foods
limit high sugar foods; and
swap refined (white) carbs for complex (wholegrain) ones, ie white pasta for brown, and keep carbs to around 1/4 of your plate, balancing this out with protein rich foods and healthy fats
if you need a sweet treat, pair it with protein and fat - such as a handful of nuts with a square of dark chocolate; some greek yoghurt with a drizzle of honey and berries.
order your meals - aiming to eat fibre and protein rich foods first, then carbs and any sugar at the end of your meal - this delays absorption of the sugar, releasing it into your blood much more slowly and avoiding those crashes (meaning you can have your cake and eat it too 😉)
It could be your HORMONES
(especially in the week before your period)..
If you're female, hormonal changes throughout your menstrual cycle can lead to carb and sugar cravings (pregnancy and perimenopause are other common triggers for sugar cravings).
During the luteal phase (the time between ovulation and your next period, usually the last 2 weeks of your cycle), the rise in progesterone that occurs can stimulate appetite, in particular for carbs and sweet foods.
This is a natural process and our body's way of increasing calories to prepare itself for the possibility of nourishing a pregnancy.
Sleep and mood can often be affected too, further impacting cravings - so be kind to yourself, slow down if you're able, priorite sleep, and choose complex carbs and natural sweet treats if you need them such as fruit.
Chocolate cravings are also a very real thing, so a simple trick is to choose 70% - 80% dark chocolate and pair it with some healthy protein such as nuts, to satisfy your sweet tooth without a sugar crash!
You'll be glad to know the cocoa in dark chocolate is actually a great source of magnesium and anti-oxidants, so a square or two now and then can even be good for your health 😉
LACK OF SLEEP can seriously mess with your appetite...
It alters our hormones, increasing hunger, reducing feelings of fullness (meaning we're more likely to overeat), and making us seek out and crave high-calorie, sugary foods.
Did you know we eat almost 300 more calories during the day when we’re short on zzz’s?!
Lack of sleep can also impact our blood sugar levels, worsening the blood sugar roller coaster..
To help this:
aim for seven to nine hours of quality sleep per night;
practice healthy sleep habits (see our blog post here); and
seek professional help if you're still struggling.
NUTRIENT DEFICIENCIES like iron, B12, magnesium, or chromium, can also cause sugar cravings
They're essential for energy and glucose metabolism, meaning when we’re low in nutrients, our body seeks out quick energy fixes to try compensate.
A blood test can easily check your iron and B12, and if your levels are low (or at the lower end of normal) supplementing these or increasing intake of iron and b12 rich foods can make a big difference.
Magnesium and chromium aren't easy to check for on a blood test unfortunately, so if you're unsure, boosting your intake can be worth a try.
It's also a good idea to seek professional advice if you're considering supplements, to make sure you do it safely.
SUGAR ADDICTION is a very real thing
Research shows that sugar triggers the release of dopamine (pleasure hormones) in our brain in a similar way to other addictive substances and behaviors.
It activates the reward centers in our brain, inducing feelings of pleasure and satisfaction.
This parallels what occurs in addiction to substances like drugs and alcohol - the changes in our brain when we eat sugar sometimes look almost identical to these on brain imaging!
Over time, our brain can also become desensitized to the effects of sugar, driving us to consume more and more sugar in an attempt to get the same 'hit', thereby worsening the cycle of addiction.
Signs of sugar addiction can include persistent fatigue; strong sugar cravings; withdrawal symptoms when you don't eat sugar; and needing sugar to get through the day.
On the plus side, science also shows that in most people these cravings improve quickly when we cut sugar out – usually within a week or two.
And best of all, our taste buds change too, so we can start to enjoy naturally sweet foods like fruit instead!
Note that some people need professional input to beat sugar addiction, like with any other addiction - so there’s no shame in asking for help if you’re really struggling.
Top tips to manage sugar cravings
If you're struggling with sugar cravings, why not try these tips:
Choose healthy alternatives
If you want something sweet, opt for whole fruit, nuts, or yogurt with honey instead of sugary snacks. Use fresh or dried fruit as a sweetener, as this gives the sweet hit without the negative effects.
The fibre in fruit slows down how quickly we absorb the sugar, avoiding blood sugar spikes and keeping us fuller, plus fruit is packed with lots of wonderful vitamins, minerals and antioxidants to nourish our body!
Pairing fruit with a healthy protein-rich food such as nuts or yoghurt helps regulate blood sugar and appetite, and gives a great steady source of energy for our body to keep us going.
Practice mindful eating
Pay attention to hunger cues and eat slowly to savour flavours.
Far too often we gobble down our meal while distracted, making it harder to be aware of our bodies’ needs (and missing out on our enjoyment!).
Mindful eating is also great if you're struggling with cravings due to stress or lack of sleep - it helps us tune into whether we are eating for hunger or an emotional need, and empowers us to make better choices.
Mindful eating has been proven to reduce food cravings, avoid overeating, and help us tune into our bodies fullness cues.
When you feel a sugar craving try to stop and think whether you're truly hungry or eating for an unmet emotional need (boredom, stress, tiredness etc).
If it's emotional, is there another healthier way you could meet that need?
If you're truly hungry, are there other snack options that will satisfy you?
It takes time, but if you practice mindful eating, you’ll learn to tune into your bodies cues, and create a far more positive relationship with food, that sets you up for life❤️
For more info on mindful eating, check out our blog post here.
Portion control
If you really need a sweet treat (after all, life is all about balance!) try serving up a smaller portion to make it easier to stop, and putting the rest away in a place out of sight.
Studies show this can be a highly effective way of avoiding overeating, because we're more aware of how much we eat, helping us stop when we've had enough, or pause before going for more.
Be mindful of how often and how much you're indulging though and try to keep sweet treats as occasional foods, not everyday foods.
Some people are particularly sensitive to sugar addiction, so keep an eye on your eating habits and be honest yet kind to yourself.
Make it easy
Our environment also plays a huge role in food choices and sugar cravings - so set yourself up for success!
Removing temptation by putting sweet treats out of sight in hard to reach place (or not having them in the house) means we’re far less likely to reach for them, especially when we’re tired or stressed.
Instead, set up your kitchen so healthy treats are the first thing you see when you look for food, and are easiest to get to. Some examples are having fruit and nuts on kitchen benches or at the front of the pantry at eye level; having pre-cut fruit in the fridge; or having healthy snacks such as bliss balls easy to find for quick energy instead of biscuits.
Our workplace also plays a big part, with research showing the availability (and visibility) of snacks has a huge influence on our eating habits.
One great study replacing sugary foods with fruit and nuts in a hospital ward for three months, found that almost half the staff lost weight and felt happier just from changing around their work snacks!
Limit ultra-processed foods
Junk food and many packaged foods and snacks are deliberately engineered to make us overeat, making it hard to judge fullness.
Ideally avoid ultra-processed foods as much as possible, and fill up on whole foods instead.
If you do go for packaged foods (cos life is busy!), try choose those that are higher in fibre and protein, and lower in added sugar. Aim for less than 5 grams of sugar per serve, or less than 10g of sugar per 100g of food.
Learning to read food labels takes practice, but can make a big difference!
Stay active
Regular movement regulates blood sugar levels, reduces stress, and improves mood. It can also help reduce sugar cravings, boredom and emotional eating, giving us a different outlet for those uncomfortable feelings.
It's good for everything really, so try get moving in a way you enjoy!
Balance your plate
Try include adequate protein, fibre, and healthy fats in your meals, and be aware of added sugar and refined (white) carbs.
Research shows protein in particular, can help regulate appetite and reduce overeating.
Aim to have around 25% of your plate as protein-rich foods, 50% as veges and some fruit, and 25% as complex (whole grain) carbs.
If you're struggling with cravings, aiming for around 20 to 30 g of protein at each meal can be highly effective
Ideally your meal should keep you full until the next one, unless you're highly active!
Manage stress and get enough zzzs
Be aware of the impact of stress and lack of sleep on your appetite and mood.
Prioritise getting 7-9 hours sleep per night, it’s just as important as diet and exercise!
If you notice stress is triggering cravings, try find other ways to manage stress:
take breaks;
get out for fresh air;
deep breathing; or
slow down.
Keeping a food and mood diary can be great to identify patterns if you're unsure
Stay accountable and ask for help
Share your goals with someone who can support you.
Even better if you can create shared goals with a friend!
It's also ok to not be OK, and to ask for help if you need it. Your GP (family doctor) can be a great first port of call.
And remember: nutrition is all about balance. It's OK to have treats once in a while, so long as the rest of your diet is good!
The aim is to eat in a way that nourishes your body and mind, and tastes good too, so you can thrive and enjoy this wonderful life 🥰
If you want to learn more, sign up for our 10-day sugar challenge!
Do you struggle with sugar cravings, unwanted weight gain, fatigue insulin resistance, or skin issues? Maybe you just want to transform your relationship with sugar?
This mini-course will help you build good habits to cut excessive sugar out and live your best life.
We’ll support you with daily emails diving into what sugar is; how it affects us; how to become more aware of your sugar intake; plus how to have your cake (and eat it too) with tasty whole food recipes and ideas to give you back control of your sugar intake.
When: Starting on Monday 6 May, 2024
Where: It’s all online!
How much? Just $9.99!