Sweet Relief: How to Manage Sugar Cravings
If you find yourself battling intense sugar cravings throughout the day, you’re not alone, and there’s a scientific reason why. Though the brain makes up only 2% of our body weight, it consumes about 50% of our daily carbohydrate needs. During times of stress, this demand increases further. Since glucose is the brain’s primary fuel source, when levels run low, the brain signals that it needs more, even if the rest of the body has adequate energy available.
The second culprit is cortisol, the hormone released during times of stress. Sugar can temporarily alter cortisol levels, dulling the body’s stress response and making us feel a brief sense of relief. As a result, we may turn to sugary snacks as a quick fix when we’re stressed, but this is not an effective long-term coping strategy.
The first piece of advice that I would offer is to make sure that you’re incorporating enough healthy carbohydrates (complex carbs like fruits, vegetables, and whole grains) throughout the day. According to the Dietary Guidelines for Americans, about 80% of the U.S. population falls short on fruit intake, nearly 90% don’t meet vegetable requirements, and an astonishing 98% fall below recommendations for whole grains, while 74% exceed limits for refined grains.
To keep blood sugar steady and avoid energy spikes and crashes, swap refined grains (found in pancakes, cereals, breads, tortillas, pasta, or rice, mixed foods like sandwiches, burgers, tacos, pizza, macaroni and cheese, and snacks or sweets like crackers, pretzels, cakes, cookies) for whole grain options.
The Recommended Dietary Allowances (RDAs) include:
Grains: 6 oz servings per day
Whole grains: ≥3 oz servings - at least half of total grains should be whole
Refined Grains: <3 oz servings
Fruits: 2 cups per day
Vegetables: 2½ cups per day
Next, find constructive ways to manage stress throughout your day, especially when cravings strike. One proven approach is mindfulness: the practice of staying fully aware of what you are sensing and feeling in the moment, without judgment or interpretation. Simply focusing on your breath and surroundings is a form of mindfulness, as is meditation. This practice has been shown to help reduce emotional eating and improve your response to stress.
If a craving still hits, reaching for bitter foods can help. Bitter flavors have been shown to dull brain receptors that drive this urge and help regulate blood sugar, keeping you feeling fuller longer. Examples include cruciferous vegetables, dark leafy greens, cranberries, coffee, and green tea.
Another strategy is choosing healthier alternatives when cravings strike. Reach for fruits or dark chocolate with at least 70% cacao to satisfy your sweet tooth while boosting health benefits.
If you found this helpful, follow me on Instagram @Root_of_All_Health for more tips on nourishing your body and mind.