Sugar cravings: Understanding the causes

Sugar cravings are a common phenomenon for many people. Whether they occur in the middle of the afternoon or late in the evening, they can be frustrating, even guilt-inducing. However, these cravings often have biological, emotional, or behavioral causes. Understanding them is the first step toward a more serene relationship with food.

In this article, we will explore the reasons that can explain these sugar urges, the internal mechanisms involved, and effective strategies for managing them.

What is sugar and where is it really found?

The term "sugar" is often used generically, but from a nutritional standpoint, it covers several types of substances. Understanding these distinctions allows for better management of consumption and avoidance of sometimes invisible excesses.

Sugar, from a nutritional perspective

Sugar is part of the large family of carbohydrates, which are the main source of energy for the human body. Several forms of sugar can be distinguished:

• Simple sugars: These are sugars rapidly absorbed by the body. Among them are glucose, an immediate energy source, fructose (found in fruits), lactose (sugar in dairy products), and sucrose (table sugar, composed of glucose and fructose).
• Complex sugars: These are carbohydrates formed from long chains of glucose molecules, such as starch, found in foods like cereals, legumes, and potatoes. Their digestion is slower, allowing for a gradual release of glucose into the blood, thus providing a prolonged energy source.
• Free sugars: This term refers to sugars that are either added to foods during preparation (added sugars) or naturally present in products like honey, syrups, or fruit and vegetable juices. Free sugars also include juice concentrates.
• Added sugars: These are sugars that are not naturally present in foods but are incorporated during processing or cooking. They are found in many industrial products, such as sugary drinks, desserts, or sauces.

Where is sugar found in our diet?

Sugar is naturally present in certain foods, but it is also very common in processed products, even in those not perceived as "sweet."

Warning: Manufacturers use many synonyms for sugar, such as glucose-fructose syrup, invert sugar, corn syrup, dextrose, maltodextrin, etc. Reading labels is therefore essential.

Sugar: A recommended dose not to be exceeded

According to the World Health Organization (WHO), free sugars should account for less than 10% of daily energy intake, and ideally less than 5% for better prevention of health risks (i.e., approximately 25 g per day for an adult).

It is these free sugars, separated from their natural nutrients and fibers, that pose the greatest metabolic problems when consumed in excess.

Why do we crave sugar?

Very real biological signals

Sugar activates pleasure and reward circuits in our brain. This is no coincidence: glucose is the primary energy source for our brain. When blood sugar levels drop, especially after a period without food, our body reacts by prompting us to seek something sweet to quickly regain energy.

Simple carbohydrates (especially those found in sugary products) are rapidly absorbed and cause a quick rise in blood sugar, which explains why we are so easily drawn to them.

The role of serotonin in mood regulation

Serotonin is a neurotransmitter that directly influences our mood and appetite. When it is low, especially at the end of the day or during chronic stress, the body may trigger a carbohydrate craving to stimulate its production.

The consumption of certain carbohydrates temporarily promotes serotonin production, which explains the relief one can feel after eating a sweet food.

Stress and mental fatigue as triggers

Stress, especially when chronic, increases cortisol levels. This hormone, in addition to increasing alertness, stimulates appetite, particularly for caloric and sweet foods. This is a survival mechanism: during stress, the body anticipates an increased need for energy.

Moreover, cognitive and physical fatigue naturally encourages seeking quickly assimilable energy foods, such as sugary products, to compensate for a perceived energy deficit.

Why are sugar cravings stronger in the evening?

A hormonal imbalance at the end of the day

At the end of the day, serotonin levels drop, as do dopamine levels. This hormonal drop can cause a decrease in motivation, irritability, or mild anxiety, which we unconsciously try to alleviate by consuming comforting foods.

This phenomenon is amplified by the accumulated fatigue of the day, which diminishes our ability to resist temptations.

An unbalanced diet during the day

Insufficient or unbalanced meals (low in fiber, protein, and good fats) lead to glycemic instability. This instability can cause hypoglycemic peaks at the end of the day, triggering a strong desire to consume simple carbohydrates to restore balance.

Emotional habits

In the evening, once professional and personal obligations are met, we find ourselves in an environment more conducive to relaxation. It is often at this time that emotional routines related to food (snacking in front of a screen, end-of-day reward) are activated.

What are the impacts of excessive sugar consumption?

Inflammation and metabolic dysregulation

Excessive consumption of added sugar is strongly associated with a significant risk of inflammation. A study published in 2022 in Frontiers in Immunology shows that excess sugar can trigger many diseases (1).

Impaired satiety mechanisms

Added sugars disrupt the natural hormonal regulation of hunger and satiety, particularly the hormones ghrelin (which stimulates appetite) and leptin (which signals satiety). Excessive and regular sugar consumption can unbalance these mechanisms, leading to excessive food cravings and caloric overconsumption. This can not only promote weight gain but also reduce the body's ability to respond properly to nutritional needs during exercise, thus affecting physical performance.

Effects on the central nervous system and physical performance

Excessive sugar consumption can impair memory and executive functions, thus affecting mental clarity and decision-making.

Moreover, the impact on physical performance can be immediate. During training, rapid variations in blood glucose levels due to excess sugar can lead to unexpected energy drops and compromise concentration. These fluctuations harm endurance and exercise efficiency, especially during intense activities where optimal energy management is essential to maintain quality performance.

Fatigue, stress, deficiencies: The underestimated triggers

• Mental fatigue: When we feel tired, our brain seeks a quick source of energy to revitalize itself. Sugar, being quickly available, then becomes the immediate solution. Although this sugar intake provides a temporary energy boost, this effect is generally short-lived and is often followed by an energy crash, leaving us tired again and seeking more sugar to maintain our energy level.
• Chronic stress: Stress increases the body's energy demand. This need, combined with decision fatigue, promotes impulsive cravings.
• Nutritional deficiency: A lack of magnesium or chromium can contribute to disorders of carbohydrate metabolism regulation. Chromium, for example, contributes to maintaining normal blood glucose levels. Supplementation can be considered in some cases, but always after medical advice.

How to calm sugar cravings?

Review dietary balance: It is essential to prioritize a varied and balanced diet to avoid blood sugar spikes and crashes. To do this:

• Include more fiber: Consume vegetables, whole fruits, legumes, and whole grains. These foods slow down digestion and ensure a gradual release of glucose into the blood.
• Consume enough protein: Add protein sources to each meal, such as eggs, fish, legumes, or tofu, which reduce cravings.
• Do not neglect good fats: Incorporate healthy fats like avocado, nuts, or virgin olive oil. They help stabilize energy levels and prolong satiety.

Prioritize homemade meals: This is also an excellent strategy. Processed products, often rich in added sugars, should be avoided, as they cause rapid variations in blood sugar and promote sugar cravings.

Structure meals: Do not skip meals. Prolonged fasting can exacerbate blood sugar fluctuations, making sugar cravings even more intense. Three balanced meals a day, accompanied by a healthy snack if necessary, help maintain stable blood glucose levels throughout the day.

Manage stress: Stress can strengthen sugar cravings because it activates hormonal mechanisms that encourage seeking quick energy sources. To better manage stress, try:

• Deep breathing with breathing exercises.
• Guided meditation or mindfulness exercises to calm the mind.
  
• Regular physical activity, even moderate, helps reduce tension and improve mood.

Get enough sleep: Quality sleep is crucial for managing sugar cravings. Lack of sleep disrupts hunger hormones, increasing ghrelin (appetite hormone) and decreasing leptin (satiety hormone). This can lead to increased appetite, especially for sugary foods. Make sure to get enough sleep to maintain optimal hormonal balance.

Chromium: Chromium is an essential mineral that contributes to the normal metabolism of macronutrients, particularly carbohydrates, by improving insulin action. Here are the key points:

• Blood sugar regulation: Chromium helps stabilize blood sugar by facilitating insulin action, which can reduce fluctuations responsible for sugar cravings.
• Food sources: It is found in lean meats (chicken, turkey), vegetables (broccoli, potatoes), whole grains (brown rice), nuts, and seeds.
• Chromium supplements: To increase their intake, some people choose supplements. However, it is important to consult a healthcare professional before starting supplementation to avoid the risk of overdose.
• Complement to a balanced diet: Chromium can be a useful support but does not replace a healthy and balanced diet.

Conclusion: Listen to your body to better understand it

Sugar cravings are not a moral weakness. They often reflect a temporary physiological, emotional, or nutritional imbalance. Rather than fighting them at all costs, it is more effective to understand their causes and act: improve your lifestyle, manage stress, rebalance your diet, and adopt benevolent routines towards yourself.

A holistic approach and a better understanding of your body allow you to manage sugar cravings more serenely, without guilt or severe restrictions.

Sources:

1. Xiao Ma, Fang Nan, Hantian Liang, Panyin Shu, Xinzou Fan, Xiaoshuang Song, Yanfeng Hou, Dunfang Zhang. "Excessive intake of sugar: An accomplice of inflammation." Frontiers in Immunology, 2022. DOI: https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2022.988481/full
2. Kerri M. Gillespie, Eva Kemps, Melanie J. White, Selena E. Bartlett. "The Impact of Free Sugar on Human Health – A Narrative Review." Nutrients, 2023. DOI: https://www.mdpi.com/2072-6643/15/4/889