HELP! WHY AM I CRAVING SUGAR AND HOW CAN I STOP?

Everyone likes a sweet treat occasionally but if you’re constantly craving sugar, it’s a good idea to find out why and what you can do about it.

IS EATING SWEET THINGS REALLY BAD?
Most cells in our bodies need glucose for energy, which is why ‘sugar gives you energy’ has been a popular belief. But we can get all we need from the natural sugars present in fruit and vegetables, and the glucose our body breaks down from carbohydrates. Overloading the body with too much sugar can cause obesity, diabetes and heart disease.

Related article: D is for Diabetes

SUGAR AND SEROTONIN LEVELS
Serotonin is a hormone that affects our mood, feeling of wellbeing and sleep patterns. If our serotonin levels are low, we may find ourselves looking for comfort in sweet things. Sugar does give us a temporary ‘buzz’, but because the feeling of wellbeing is not long-lasting, we’re soon looking for more.

Consistently low serotonin levels can cause depression, anxiety and sleep problems, for which sugar is not a solution. If you’re worried about your sugar craving and possible depression, chat to a doctor.

ARE YOU ADDICTED TO SUGAR?
Because sugar tastes good and makes us feel good, it can become addictive. The more we eat it, the more we want. Food manufacturers add sugar to many products – salad dressing, pasta sauce, yoghurt and even fruit juice – so without even eating one biscuit or chocolate, we’re probably consuming enough ‘hidden sugar’ to make us crave more.

HUNGER HORMONE IMBALANCE
Our feelings of hunger and fullness are also controlled by hormones (ghrelin and leptin), and if they are out of balance, we may feel hungry even after a big meal. Craving and eating sweet things to fill this hunger won’t actually help because it will create more imbalance in our blood sugar levels. This is another instance where eating sugar creates more craving for sugar.

MISSING NUTRIENTS
If we’re not eating a balanced diet, we might be craving sugar to make up for missing nutrients that would otherwise ensure better blood sugar control. If you feel dizzy or shaky while craving sugar, speak to a doctor. You might need blood tests to find out what nutrients you’re lacking.

Related article: 10 Tips to kickstart your health plan

6 TIPS TO STOP SUGAR CRAVINGS

Combine healthy food with sugary food. Dip banana or strawberries in melted chocolate, or eat some raw nuts. Adding fibre and protein will provide nutrients that keep you satisfied for longer and reduce the amount of sugary food consumed.
Avoid artificial sweeteners. Replacing sugar with artificial sweeteners or diet drinks can create even more cravings – the sweet taste reinforces the desire for more sweetness without satisfying hunger.
Chew sugar-free gum. Chewing gum has been shown to reduce cravings and if it contains xylitol, it’s actually good for your teeth.
Eat smaller, more balanced meals more often. Try to spread protein intake over the day instead of only in your main meal at night, e.g. an egg or tuna at lunchtime. Add smaller morning and afternoon snacks (sugar-free, of course), so you’re not too hungry by the evening.
Read labels. Reduce the amount of ‘hidden sugar’ you eat by checking the sugar content on food labels. Watch out for terms like ‘glycaemic carbohydrate’ as sugar is a sub-category so might not be obvious at first.
Know your triggers. If you always want something sweet after supper, change your routine. Do an online yoga class, text a friend, have a bath – anything to distract you from the craving and break the habit. If you usually grab a chocolate as you finish your shopping, grab an apple instead. It may not work every time, but it’s worth a try.