7 causes of sugar cravings
Cravings for sugar are not only a hobby, but also a sign of the body. Sugar cravings reflect energy needs or nutritional imbalances in the body, says Jamie Johnson, RDN at the International Institute of Nutrition (USA). Understanding the causes helps control sweet eating habits more effectively".
Repeating eating habits: The brain forms a reflex of daily habits. When you regularly eat foods high in sugar, your brain will automatically stimulate sugar cravings without a clear reason. Changing your eating habits is the first step to reducing dependence on sugar.
Not eating enough: Lack of protein, fiber or vitamins makes the body tired and lacks energy. At that time, the body will look for calorie-rich foods, usually sweets, to compensate. Sugar cravings can be a vital mechanism for rapid energy replenishment, explains Johnson.
Artificial sweeteners: Artificial sweeteners that are 18013,000 times sweeter than sugar often cause addiction, change the balance of gut bacteria, increase sugar cravings and lead to uncontrolled overeating.
Stress: Stress makes the brain look for food to soothe emotions. Foods containing sugar activate the brain's reward system, temporarily reducing stress but also reinforcing sugar cravings.
Lack of sleep: Not getting enough sleep disrupts dopamine-related neurotransmitters. When tired, your brain finds fast sugar to improve your mood, causing sugar cravings to increase.
Menstrual appetite: The hormones estrogen and progesterone increased before menstruation stimulate sugar cravings. When you eat sweets, your brain releases serotonin, which helps improve your mood during this uncomfortable time.
Sugar addiction: Some studies have shown that sugar works the brain similar to addictive substances. The reward system is overactive, causing frequent cravings, overeating and being uncontrollable.
How to control sugar cravings
Change your habits slowly, combine healthy foods, get enough sleep and manage stress, advises Johnson. Seek support from a nutritionist when needed."
Small steps like reading food labels, replacing sweets with fruit, or enjoying dark chocolate can help you gradually reduce sugar cravings without putting pressure on your body.
