A Nutritionist’s Guide to Managing Sugar Cravings
Why we crave it, how to work with your body (not against it), and simple, realistic strategies that actually help!
I love sugary foods. I really do! I love cheesecake, carrot cake, cookies (especially the slightly undercooked ones), blondies, chocolate cake, mini eggs (I mean, obviously), pastries, tiramisu, chocolate mousse, kit kats, ice cream. You name it, I like it.
All of this is to say that if you’ve found yourself raiding the kitchen for something sweet at 4pm, craving chocolate after dinner, or thinking about biscuits when you’re meant to be answering emails - you’re not alone.
Sugar cravings are incredibly common, especially when life gets busy, stress levels are higher, or sleep isn’t the best.
In fact, I’d go as far to say that managing and reducing sugar cravings is one of the most challenging parts, if not the most challenging part of eating a consistently nutritious diet for most people
But the good news? Once you understand why cravings happen, it’s much easier to work with yourself rather than constantly feeling like you're fighting a losing battle.
In this guide, we’ll cover -
Why sugar cravings happen
How to reduce sugar cravings
My personal toolkit for when the sweet tooth strikes
What I’m eating, reading and loving this week
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OK, let’s get to it!
Why We Crave Sugar
There’s quite a few reasons why we may be experiencing a sugar craving!
Biology
Our brains are wired to seek out sugar. It’s a fast and efficient source of energy, and in evolutionary terms, that made perfect sense. When food was scarce, craving and eating something sweet could literally keep you alive.
The trouble is, we’re now living in a world where sugar is everywhere - in obvious forms like chocolate bars, but also hidden in things like sauces, cereals and even savoury snacks. Our biology hasn’t quite caught up with the modern food environment..!
Blood Sugar Regulation
When you eat something high in refined carbs or sugar, your blood sugar can spike rapidly. But what goes up must come down. A sharp spike is usually followed by a crash, and that crash can leave you feeling low energy and low mood. This means your body looks for quick energy ... which often shows up as a strong craving for something sweet (aka party rings rather than houmous and crudités).
Poor Sleep
Poor sleep can really intensify sugar cravings. Studies show that even one night of bad sleep can make your body more insulin resistant the next day, meaning blood sugar swings are more likely - and so are cravings. You’re also more likely to