7 Common Causes of Sugar Cravings and How to Keep Them in Check

Craving sugar may mean your body (and brain) is signaling that something deeper is off. From stress and sleep debt to diet imbalances, understanding why those cravings hit can help you take back control.

1. Conditioning

By repeating everyday habits, you condition your brain and body to expect it and respond to it. If you regularly fuel yourself with foods high in added sugar, you might eat sugar on autopilot.

Consider the types of foods that make up your diet. Have you become used to eating and drinking things high in added sugar?

2. Undereating

Many people feel societal pressure to undereat or only eat certain types of foods. This takes the enjoyment out of eating, and it's an unhealthy practice that can set you up for disordered eating and malnutrition.

Fueling your body inadequately will leave you feeling dissatisfied and undernourished. It's common to experience cravings, particularly for higher-calorie foods rich in added sugar and fat, as your body attempts to regain any body mass it has lost. This is a survival mechanism your body employs in preparation for not being fed regularly or adequately.

3. Artificial Sweeteners

Many people like that artificial sweeteners allow them to eat some of their favorite sweeter foods without consuming the same calories as the non-diet version. Artificial sweeteners are 180 to 13,000 times sweeter than table sugar.

Research suggests that regularly consuming artificial sweeteners can have an addictive effect by changing the balance of your gut bacteria, leading to feeling less satisfied with food. They are also associated with overeating and unintentional weight gain.

4. Stress

A common response to feeling stressed, overwhelmed, or otherwise emotional is to find comfort in food. Comfort foods for stress could be sweet or savory. They are commonly high in added sugar, strengthening the association of sugar as a stress reducer for your brain. This can further promote sugar cravings in times of stress.

One study found that excessive sugar consumption may impact the brain in a way that makes people under stress more vulnerable to ongoing sugar cravings.

5. Sleep

Being sleep-deprived can promote sugar cravings, impacting the brain's dopamine-activated reward pathways. So when you're dragging from lack of sleep, your brain may be more likely to tell you to find quick ways to feel better, like a sugar rush.

Studies have also found that diets high in saturated fat and added sugar, and low in fiber, have been associated with poor sleep. So if you're not sleeping well, craving sugar, and then eating sugary foods, it could perpetuate the problem.

6. Period Cravings

Approaching the start of your period and craving all the chocolate? It's common for people to crave sweets and other sugary carbs as part of their menstrual cycle due to hormone fluctuations.

Research suggests that the increase in estrogen and progesterone leading up to your period is responsible for sugar cravings. Cravings tend to start 7 to 10 days before your period starts, and then they begin to wane.

Additionally, when you eat sugary, comforting foods, your brain releases the chemical messenger serotonin. Serotonin is associated with feelings of happiness, which may be especially beneficial when you're starting your period and feeling crummy.

7. Sugar Addiction

Some studies have found parallels between how the brain responds to addictive drugs and how it responds to consuming sugar.

Sugar activates the brain's reward system, which triggers us to crave more. Ultimately, this can create a disconnection between our behavior (cravings) and actual caloric needs, potentially leading to sugar addiction and overeating.

In one study, the authors conclude that there is strong evidence that sugar addiction is real. They also state that sugar addiction should be considered a natural part of human evolution and survival when food is hard to find.

Can You Rewire Your Cravings?

Resisting all of your sugar cravings all at once may promote more of them—at least in the short term. However, evidence suggests that, in the long run, learning to resist your sugar cravings can help recondition your sugary habits.

Finding a happy medium that allows some sweets as part of an overall nutrient-rich diet may help make the transition easier. If you can find a healthy way to do that, there shouldn't be any shame or guilt in indulging in the foods you enjoy.

How to Stop Sugar Cravings Right Now

Reducing and eventually stopping sugar cravings can take time. Here are some ways to begin retraining your palate and rewiring your brain.

• Don't go "cold turkey": While this approach may work for some, allow yourself to enjoy some small treats rather than completely removing everything you want all at once. Eliminating sugar from your diet "cold turkey" may trigger sugar withdrawal.

• Combine foods: Sometimes, combinations can offer healthy foods with a bit of sweetness that can soothe a craving. For instance, try dipping apples or strawberries in chocolate or eating a handful of walnuts with chocolate chips and raisins.

• Read food labels: If one of your biggest obstacles is not knowing how much added sugar you eat, reading labels instantly creates awareness. You may be surprised that foods labeled "natural" or "healthy" are laden with added sugar.

• Get your mind off it: Sometimes, we crave sugar out of sheer boredom. Take a quick walk or exercise and see how you feel when you return.

• Drink some water: We often misinterpret our need for hydration as a desire to eat. Try drinking some water to see if it helps reduce your sugar craving.

• Nap instead: Feeling tired and lazy? This can be an optimal time for a sugar craving to arise. Instead, take an afternoon nap and recharge.

• Make a swap: Rather than your go-to sugary treat, try something else that can help satisfy a craving. For instance, try a healthier alternative, like fruit, dark chocolate, or homemade trail mix.

• Eat regularly: Skipping meals can set you up for more cravings as your body goes into survival mode. Continue to eat regular meals, as this can help keep you satisfied.

How to Stop Sugar Cravings Long-Term

Another approach is to find ways to stop sugar cravings before they start. These might include:

• Skip artificial sweeteners: Leaning on ultra-sweet artificial sweeteners can potentially worsen cravings for real sugar.

• Reward yourself with non-food items instead: Choose a non-food item instead of a sugary treat when you reach certain milestones in your life. For instance, you could take yourself to the movies or buy a pair of headphones you've been wanting. This can help retrain your brain to look forward to these things versus sugar.

• Slow down: Diet culture can be loud and distracting. Try to practice mindfulness, focusing on what you're eating and listening to your own body as much as possible,

• Get support: Habits are hard to change, especially on our own. If you live with someone or have a friend who struggles with similar sugar cravings, take on this change together. Accountability buddies can be instrumental in your progress.

• Try multiple strategies: There's rarely a quick fix for anything we want to change. Something may work for a little while but then prove to be unsuccessful. Don't be afraid to pivot and try something new or a combination of approaches until you find something that works for you.

• Go easy on yourself: Getting a handle on sugar cravings is not easy. Be patient with yourself as you see which approaches work—and which don't. Try not to feel shame or guilt associated with sugar cravings, as they are very common and involve many factors.

When to See a Healthcare Provider

Sugar cravings are normal on their own and don't indicate an underlying health problem. However, if you're concerned about your sugar consumption and how it's impacting your health, speak with a healthcare provider.

If you're experiencing disordered eating or otherwise experiencing challenges practicing healthy eating habits, a combination of a registered dietitian and a mental health therapist can help.