The craving for sweets is not merely a regular desire for food. Rather, it is a complex interplay of emotional, behavioral, cognitive, and physiological processes within the body.
Reasons You Crave Sweets
The truth is that most of us crave sweets. Recent research has scientifically explored the human craving for sugar, and these findings may help you manage your appetite. Understanding the reasons behind these cravings is essential for learning how to control them.
Why Do We Crave Sweets?
Studies estimate that up to 90% of the adult population may experience cravings, and these cravings often pertain to sugary foods.
Scientists have long believed that the craving for carbohydrates and other sugary foods is driven by the desire to improve mood, as consuming sweets increases serotonin levels in the brain. Serotonin, known as the “feel-good” hormone, is a neurotransmitter that enhances your sense of happiness.
Sweet cravings are a symptom of many underlying issues in the body.
However, cravings are also a complex combination of emotional, behavioral, cognitive, and physiological processes within the body, according to The Conversation (Australia).
When we are ill, the biological mechanisms stimulate our cravings for carbohydrates for the following reasons:
Boosting Immunity
When illness attacks the body, the immune system is activated to eliminate pathogens. To function effectively, the immune system requires additional energy. This phenomenon often leads to an increase in the body’s metabolic processes, raising energy needs and nutrient absorption.
Sugary and starchy foods provide a rapid and abundant energy source. However, excessive sugar intake can lead to inflammation in the body, hindering recovery.
Lack of Calcium and Magnesium
If you crave sweet drinks like soda, it could be due to a deficiency in calcium and magnesium, which can leave your body feeling fatigued and unfocused. The main ingredient in soda is caffeine, which can help you feel more alert but is also addictive. However, consuming soda does not supply these two minerals; instead, it may exacerbate deficiencies in calcium and magnesium.
In addition to soda, if you crave chocolate bars, it may indicate a magnesium deficiency. Anxiety, stress, and even depression can manifest as symptoms of magnesium deficiency.
Therefore, to feel more alert and reduce sweet cravings, you might consider eating chocolate. Research has shown that consuming about 100g – 400g of dark chocolate daily can improve depressive conditions. However, it is essential to note that this should be dark chocolate, not the milk chocolate commonly found in supermarkets.
Vitamin B Deficiency Causing Sweet Cravings
Craving sweets when feeling stressed, down, or sad can also be a sign of a severe deficiency in B vitamins. B vitamins, including B1 (thiamin), B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid), are involved in energy production.
When the brain does not receive enough energy to function, stress can lead the body to seek out sugary foods to alleviate this condition. Additionally, you may find yourself consuming more fats. Consequently, after periods of stress, weight gain is common. To avoid this, instead of consuming sweets, focus on foods like soybeans, peanuts, fish oil, and drink more orange juice.
If you frequently think about sweet foods, crave sweets alongside symptoms such as fatigue, anxiety, stress, and lack of alertness, you may be deficient in essential minerals like calcium, magnesium, chromium, and B vitamins. Therefore, consulting a healthcare provider to address micronutrient deficiencies is crucial.
Many individuals with depression attempt to eat more sweets to elevate their mood but inadvertently develop obesity.
Sleep Deprivation
Scientific studies have identified that lack of sleep often leads to cravings for sweet, salty, and starchy foods. Researchers have also found that we tend to choose poorer quality foods when we feel fatigued.
Caloric Deficit
If you are fasting or simply not consuming enough calories to meet your body’s needs, your craving for sugar will increase. This occurs because your body is craving quick energy.
Stress
Stress elevates hormones like adrenaline and cortisol, mobilizing energy in the body to cope with stressful situations.
As a result, prolonged stress disrupts energy balance in the body, causing nutritional deficiencies and stimulating cravings. The consequence is that the body craves high-energy foods such as starches and sugars.
How to Reduce Sweet Cravings?
According to recommendations from the United States Department of Agriculture, it is advisable to limit sugar intake to less than 10% of daily caloric intake. However, some experts, including the American Heart Association, recommend an even lower limit of 6% of daily caloric intake.
Excessive sugar intake increases the risk of several diseases such as diabetes, obesity, and cardiovascular issues. Additionally, it reduces energy, increases the risk of depression, and contributes to oral health problems.
However, overcoming a sweet addiction is not easy. Some studies suggest that sweets affect the brain similarly to addictive substances like morphine, cocaine, or nicotine. On average, Americans consume 22 to 30 teaspoons of sugar daily, while the recommended amount is 6 teaspoons.
When cutting sugar, the body may experience withdrawal symptoms such as fatigue, irritability, dizziness, and nausea. This can be discouraging, but if you can get through the initial days, success is assured.
Limit sugar intake to less than 10% of daily caloric intake.
Some Tips to Help You Overcome Sweet Cravings
Eliminate All Forms of Sweets
Gradually reducing sweet intake can alleviate uncomfortable symptoms, but it may prolong the craving. Suddenly stopping all forms of sweets and sugary foods will help your body adjust more quickly, and symptoms will subside sooner. Do this by eliminating all sugary foods, including sweet drinks, snacks, and white flour products.
Increase Protein Intake
Increasing protein at each meal helps maintain your body’s energy during the process of overcoming sweet cravings and prevents hunger. These hunger pangs will not tempt you to eat candy or other sweets. Make sure to include protein-rich foods from poultry, fish, lean meats, and protein-rich vegetables and nuts in both main meals and snacks.
Eat More Fiber
Fiber-rich foods also help you avoid hunger and maintain better blood sugar control. Foods high in fiber, such as vegetables and nuts, can help reduce withdrawal symptoms when overcoming sweet cravings, such as headaches and nausea, while still keeping you feeling full.
Drink Plenty of Water
Drinking plenty of water will also help your body feel more comfortable during this period. Especially when you increase your fiber intake, drinking more water helps eliminate the risk of constipation.
Additionally, feelings of thirst are often mistaken for hunger. Drinking a glass of water can help curb cravings and the urge to overeat in an attempt to satisfy your cravings.
Drinking water is one of the methods to reduce sweet cravings.
Avoid Artificial Sweeteners
Artificial sweeteners provide a sweet flavor but contain little or no calories. However, using artificial sweeteners can increase cravings for sweets, leading users to develop a dependency. Try to steer clear of sweet foods, including artificial sweeteners, to break the addiction once and for all.
Manage Stress
Research shows that stress increases cravings for sweets, as sugar helps alleviate stress hormones. Therefore, managing stress can make it easier for you to overcome your sweet tooth. Simple activities like taking a walk, chatting with friends, or reading your favorite book can help you control this psychological state.
Exercise
Exercise helps reduce cravings for sweets and combats symptoms of fatigue, appetite, stress, and lethargy in the body.
Get Enough Sleep
Lack of sleep can worsen symptoms when withdrawing from sweets, such as cravings, fatigue, and depression. A good night’s sleep can help reduce stress, increase energy levels, and improve memory and concentration. To enhance your sleep quality, you should limit naps and establish a consistent bedtime routine each night.
