Craving Sugar? Uncover the Reasons and Solutions
Unmasking the Sweet Temptation
Sugar is the sweet seducer of our taste buds, lurking in countless foods and drinks. But why do we crave it so intensely? Explore the science behind sugar cravings and how to conquer them deliciously.
The Complex History of Sugar
1. Habit Based Conditioning:
Our daily habits play a significant role in shaping our cravings. Consider your morning routine—getting out of bed, stretching, taking supplements, making coffee—it’s all second nature. The same goes for the foods and drinks we consume. If you regularly indulge in high-sugar foods, you might be eating sugar in zombie-mode.
2. Hormonal Fluctuations:
Hormonal fluctuations can affect sugar cravings in both men and women, although the patterns differ. Women often experience increased sugar cravings due to rising estrogen and progesterone levels in the days leading up to menstruation. These cravings are intensified by the brain’s release of serotonin when consuming sugary comfort foods during this time.
While men don’t undergo menstrual hormonal shifts, testosterone fluctuations occur naturally throughout the day, potentially impacting sugar cravings.
3. Stress:
Stress plays a significant role in triggering sugar cravings in both genders. The stress hormone cortisol can lead to heightened desires for sugary or comforting foods as a coping mechanism during emotional distress.
4. Sleep:
Lack of sleep can boost sugar cravings by affecting the brain’s dopamine-activated reward pathways. Sleep-deprived individuals may turn to sugary snacks for quick energy and mood improvement. Additionally, diets rich in saturated fat and added sugar, combined with poor sleep, create a vicious cycle of sugar cravings.
5. Undereating:
Society’s focus on calories, weight and body image can lead to undereating and selective food choices. This practice not only takes the joy out of eating but can also result in dissatisfaction and undernourishment. Cravings, often for high-calorie sugary and fatty foods, may arise as your body tries to regain lost body weight and nutrition.
6. Sugar Addiction:
Many studies have drawn parallels between the brain’s response to addictive drugs and sugar consumption. Sugar activates the brain’s reward system, fueling cravings that can lead to overeating and a disconnect from true caloric needs. Some studies suggest that sugar addiction is a real phenomenon and may be rooted in our evolutionary history as a survival mechanism when food was scarce
Did you know? Sugar has a long and controversial history, impacting societal inequality and health worldwide. It originated in New Guinea 10,000 years ago, arrived in Europe as “honey powder” from the Indian Territories, and led to the enslavement of millions in the sugar-cane industry.
Understanding Sugar Addiction & Rewiring Cravings
Breaking New Ground:
Recent research has shown sugar communicates with the brain through a tongue-to-gut-to-brain neural circuit. Unlike artificial sweeteners, sugar activates this pathway completely, explaining why it’s so irresistible. The gut is able to distinguish how much energy you expend breaking down each food and how much energy each food gives back to you. It then sends a signal to the brain, hardwiring a preference for the food the tongue originally tasted, but that the gut sensed a big energy kick. While artificial sweeteners activate the sweet receptors on your tongue, they don’t provide your body with any energy. This leads to the development of sugar preference and sheds light on why sweeteners can’t substitute for sugar’s behavioral effects.
Is it possible to retrain your palate? Short answer, YES!
Resisting vs. Rewiring: Unless your diet is extremely reliant on sugar and added sugar, your best bet is starting slowly and resisting your biggest offenders initially. This will help retrain your brain as you substitute unhealthy choices with healthier choices and work your way down the smaller
Finding Balance: Embracing occasional indulgence in a nutrient-rich diet will help you feel more satisfied and avoid falling off the wagon or binging. Remember, hitting at 80% will very likely get you the physical and health benefits you are looking for.
Combat Sugar Cravings Today: Practical Tips
Tackle cravings with these strategies:
- Gradual Reduction: Avoid going “cold turkey” as this method can often lead to withdrawal.
- Flavor Combinations: Pair healthy foods with a touch of sweetness, salt or fat to help light up the brain’s reward system.
- Read Labels: Unmask hidden sugars in “healthy” foods and avoid added sugars whenever possible.
- Stay Active: Distract from cravings with exercise of any kind.
- Hydration Check: Differentiate thirst from hunger and try drinking a glass of ice water before hitting the pantry.
- Power Naps: Combat fatigue-induced cravings with 25 minute naps.
- Smart Swaps: Choose healthier alternatives. Check our Cut Out Added Sugar chart.
