How to stop your sugar cravings

Why do we crave sugar?

According to Reema Pillai, a London-based dietitian at Dietitian Fit & Co, sugar cravings are normal and can be both biological and psychological.

"It comes from when there was a time when food was scarce, and we as humans had to eat a lot of high calorie foods for our survival," she explains.

Sugary foods also affect the brain's reward system, triggering the release of feel good chemicals such as endorphins and serotonin. These boost our mood, leaving us wanting to go back for more. In other words, eating sugar kickstarts a chemical reaction that can create a cycle of addiction.

Studies have also found stress and lack of sleep may be linked to sugar cravings. When you eat sugar, hormones are released to reduce the feelings of stress. In turn, this increases your desire for comfort foods, creating a cycle of emotional eating habits.

If you don't get enough sleep you'll tend to crave foods that are sweet, salty and starchy. This may be because these foods make you feel good. Poor sleep has also been linked to the appetite-regulating hormone ghrelin - which makes us feel hungry.

Patient picks for Healthy eating

What is the TLC diet and can it improve your heart health?

If your cholesterol levels are higher than they should be, you may be more likely to have heart disease. However, there are steps you can take to lower your cholesterol and protect your health. One way is to follow the TLC diet - or Therapeutic Lifestyle Changes diet - to reduce your cholesterol. But what can you eat on the plan, and can it keep your heart healthier?

by Victoria Raw

Can a vitamin deficiency cause sugar cravings?

"If you lack certain nutrients that help provide energy to the body, this can make us tired," says Pillai. "In turn, this can make us crave sweet foods which provide an energy boost. This may include deficiencies in magnesium, B vitamins and zinc."

How to fight sugar cravings

Craving sugar is usual and you shouldn't feel guilty about having chocolate now and again. However, eating too much can lead to weight gain, type 2 diabetes, tooth decay and can increase your likelihood of several serious medical conditions. A diet rich in sugary foods and drinks can lead to obesity, which raises your chance of cancer and heart disease.

Cutting down on your sugar intake isn't easy, but there are steps you can take to make the process easier.

Think about why you’re craving sugar

It's important to stop and think about why you're craving sugar.

"Are you physically hungry, or is there something else going on here?" Pillai asks. "Are you looking to satisfy an emotion you're feeling, and perhaps using sugar to do so? Looking to meet that emotion in other ways is important.

"For example, if you notice you feel very stressed and are craving sugar, could you try other stress management techniques such as exercise, meditation, or journaling?"

Distract yourself

Try doing something to take your mind off the craving and allow it to pass.

Pillai says: "Remember, it is OK to have sugar, but it’s important to not let it be the main go-to when you need to meet your emotions in other ways that can help in the long term."

Exercise releases endorphins - feel-good hormones - that can boost your mood and reduce stress.

Try food swaps

It's important not to completely restrict yourself when it comes to sweet foods, as you’ll end up craving it even more. Sometimes, it can help to swap sweets or chocolate for healthier alternatives such as fruit. However, be mindful that some seemingly healthy foods such as yoghurts can contain sugar. Pillai also suggests eating a small amount of what you fancy.

"Take a small portion in a bowl and be sure to eat this slowly and mindfully, allowing you to fully concentrate on the taste, flavours and sensations," she advises. "This can help you feel satisfied with the smaller amount and stop the cravings."

Focus on your diet

Eating a healthy and balanced diet overall can help reduce sugar cravings.

"Make sure you are having filling meals throughout the day with enough protein, wholegrains and healthy fats, and make sure you’re not waiting too long between meals," says Pillai. "This will help to prevent your energy and blood sugar levels from dipping. When this happens, it’s very easy to go for something high in sugar to make us feel better."