Table of ContentsView AllTable of ContentsWhat Causes Sugar Cravings?Can You Rewire Your Cravings?How To Stop Sugar Cravings: Tips To Use Right NowHow To Stop Sugar Cravings: Long-Term TipsWhen To Talk To a Healthcare Provider

Table of ContentsView All

View All

Table of Contents

What Causes Sugar Cravings?

Can You Rewire Your Cravings?

How To Stop Sugar Cravings: Tips To Use Right Now

How To Stop Sugar Cravings: Long-Term Tips

When To Talk To a Healthcare Provider

Sugar is one of the most widely consumed ingredients and for a good reason. It makes things taste sweeter and more appealing to our tastebuds. Plus, sugar is added to many packaged foods and beverages, and we may be unaware we’re consuming so much of it.

With this constant exposure, it’s no wonder why craving sweets is a common experience. But is it all due to personal habits and our culture’s influence, or is something else going on?

This article covers possible reasons you may crave sugar, how to combat sugar cravings, and suggestions for what to eat instead that can help satisfy a sweet tooth.

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Sugar is deeply ingrained in our food system and our daily lives. Sometimes it feels like we have no choice but to eat it, given how many foods, beverages, and snack items it’s added to. Or, you may crave sweets more than you’d like. Let’s look at some of the top reasons you might crave sugar.

12 Simple Strategies to Curb Sugar Cravings

Conditioning

By repeating our everyday habits, we condition our brains and bodies to do things regularly. For instance, your morning routine might consist of getting out of bed, stretching, taking supplements, and making coffee. You’ve probably been doing things repeatedly for so long that you don’t think much about your actions.

The same can go for the foods and drinks you consume. If you regularly fuel yourself with foods high in added sugar, you might eat sugar on autopilot.

Consider the types of foods that make up your diet. Have you become used to eating and drinking things high in added sugar?

Undereating

We live in a culture that can be hyper-focused on calories, weight, and body image. There’s a lot of societal pressure to restrict what we’re eating.

As a result, many people feel pressured to undereat or only eat certain types of foods. Not only does this take the enjoyment out of eating, but it’s an unhealthy practice that can set you up fordisordered eatingand malnutrition.

Fueling your body inadequately will leave you feeling dissatisfied and undernourished. It’s common to experience cravings, particularly for higher-calorie foods rich in added sugar and fat, as your body attempts to regain any body mass it has lost. This is a survival mechanism your body employs in preparation for not being fed regularly or adequately.

Artificial Sweeteners

Artificial sweetenerswere created to provide sweetness without the caloric addition of sugar. They can either be low or no-calorie. You’ll find artificial sweeteners like aspartame, sucralose, and stevia in packets on restaurant tables, in the baking aisle at the grocery store, and used as ingredients in packaged low-calorie diet products.

Many people like that artificial sweeteners allow them to eat some of their favorite sweeter foods without consuming the same calories as the non-diet version. Artificial sweeteners are 180 to 13,000 times sweeter than table sugar.

Stress

Have you ever gone through a bad breakup or lost your job and felt the urge to eat ice cream right out of the carton? If so, you’re not alone. Acommon responseto feeling stressed, overwhelmed, or otherwise emotional is to find comfort in food.

Comfort foods for stress could be sweet or savory, depending on your preferences. But they are commonly high in added sugar, strengthening the association of sugar as a stress reducer for our brain. This can further promote sugar cravings in times of stress. One study found that excessive sugar consumption may impact the brain in a way that makes people under stress more vulnerable to ongoing sugar cravings.

Sleep

Beingsleep-deprivedcan promote sugar cravings, impacting the brain’s dopamine-activated reward pathways. So when you’re dragging from lack of sleep, your brain may be more likely to tell you to find quick ways to feel better, like a sugar rush.

Studies have also found that diets high in saturated fat, added sugar, and low in fiber have been associated with poor sleep.So if you’re not sleeping well, craving sugar, and then eating sugary foods, it could perpetuate the problem.

Period Cravings

Approaching the start of your period and craving all the chocolate? It’s common for women to crave sweets and other sugary carbs as part of their menstrual cycle due to hormone fluctuations.

Research suggests that the increase in estrogen and progesterone leading up to your period is responsible for sugar cravings. Cravings tend to start 7–10 days before your period starts, and then they begin to wane.

Additionally, when you eat sugary, comforting foods, your brain releases the chemical messengerserotonin. Serotonin is associated with feelings of happiness, which may be especially beneficial when you’re starting your period and feeling crummy.

Sugar Addiction

Some studies have found parallels between how the brain responds to addictive drugs and how it responds to consuming sugar.Sugar activates the brain’s reward system, which triggers us to crave more. Ultimately, this can create a disconnection between our behavior (cravings) and actual caloric needs, potentially leading to sugar addiction and overeating.

In one study, the authors conclude that there is strong evidence thatsugar addictionis real. They also state that sugar addiction should be considered a natural part of human evolution and survival when food is hard to find.

What to Expect During Sugar Withdrawal

While there’s something to be said about retraining your palate, resisting all of your sugar cravings all at once may promote more of them—at least in the short term. Evidence suggests that, in the long run, learning to resist your sugar cravings can help recondition your sugary habits.

In the meantime, finding a happy medium that allows some sweets as part of an overall nutrient-rich diet may help make the transition easier. After all, food wasn’t just meant to nourish the body; it was also meant to bring us joy. If we can find a healthy way to do that, there shouldn’t be any shame or guilt in indulging in the foods we enjoy.

Reducing and eventually stopping sugar cravings can take time. Here are some ways to begin retraining your palate and rewiring your brain.

How to Reduce Sugar Intake

Another approach is to find ways to stop sugar cravings before they start. These might include:

6 Ways To Cut Back on Your Added Sugar Intake

Sugar cravings are normal on their own and don’t indicate an underlying health problem. However, if you’re concerned about your sugar consumption and how it’s impacting your health, speak with a healthcare provider.

If you’re struggling with disordered eating or otherwise experiencing challenges practicing healthy eating habits, a combination of a registered dietitian and mental health therapist can help.

Summary

Several things can contribute to sugar cravings, from stress to conditioning to undereating. If you’re concerned about sugar cravings, the first step is to identify what factors are at play in your life. Then, plan to address them, including stress management, therapy, sleep regimen improvement, and eating more regularly. Try not to feel guilty about sugar cravings—we all have them.

12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Myers CA, Martin CK, Apolzan JW.Food cravings and body weight: a conditioning response.Curr Opin Endocrinol Diabetes Obes. 2018;25(5):298-302. doi:10.1097/MED.0000000000000434Martínez-Gómez MG, Roberts BM.Metabolic adaptations to weight loss: a brief review.J Strength Cond Res. 2022;36(10):2970-2981. doi:10.1519/JSC.0000000000003991Bartolotto C.Does consuming sugar and artificial sweeteners change taste preferences?.Perm J. 2015;19(3):81-84. doi:10.7812/TPP/14-229Samreen H, Dhaneshwar S.Artificial sweeteners: Perceptions and realities.Curr Diabetes Rev. 2023;19(7):e290422204241. doi:10.2174/1573399818666220429083052Pearlman M, Obert J, Casey L.The association between artificial sweeteners and obesity.Curr Gastroenterol Rep. 2017;19(12):64. doi:10.1007/s11894-017-0602-9Tryon MS, Stanhope KL, Epel ES, et al.Excessive sugar consumption may be a difficult habit to break: a view from the brain and body.J Clin Endocrinol Metab. 2015;100(6):2239-2247. doi:10.1210/jc.2014-4353Frank S, Gonzalez K, Lee-Ang L, Young MC, Tamez M, Mattei J.Diet and sleep physiology: public health and clinical implications.Front Neurol. 2017;8:393. Published 2017 Aug 11. doi:10.3389/fneur.2017.00393Krishnan S, Tryon R, Welch L, et al.Menstrual cycle hormones, food intake, and cravings.The FASEB Journal.2016;30(S1):418.6. doi.org/10.1096/fasebj.30.1_supplement.418.6DiNicolantonio JJ, O’Keefe JH, Wilson WL.Sugar addiction: is it real? A narrative review.Br J Sports Med. 2018;52(14):910-913. doi:10.1136/bjsports-2017-097971Freeman CR, Zehra A, Ramirez V, Wiers CE, Volkow ND, Wang GJ.Impact of sugar on the body, brain, and behavior.Front Biosci (Landmark Ed). 2018;23(12):2255-2266. doi:10.2741/4704Wiss DA, Avena N, Rada P.Sugar addiction: from evolution to revolution.Front Psychiatry. 2018;9:545. Published 2018 Nov 7. doi:10.3389/fpsyt.2018.00545Meule A.The psychology of food cravings: The role of food deprivation.Curr Nutr Rep. 2020;9(3):251-257. doi:10.1007/s13668-020-00326-0

12 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Myers CA, Martin CK, Apolzan JW.Food cravings and body weight: a conditioning response.Curr Opin Endocrinol Diabetes Obes. 2018;25(5):298-302. doi:10.1097/MED.0000000000000434Martínez-Gómez MG, Roberts BM.Metabolic adaptations to weight loss: a brief review.J Strength Cond Res. 2022;36(10):2970-2981. doi:10.1519/JSC.0000000000003991Bartolotto C.Does consuming sugar and artificial sweeteners change taste preferences?.Perm J. 2015;19(3):81-84. doi:10.7812/TPP/14-229Samreen H, Dhaneshwar S.Artificial sweeteners: Perceptions and realities.Curr Diabetes Rev. 2023;19(7):e290422204241. doi:10.2174/1573399818666220429083052Pearlman M, Obert J, Casey L.The association between artificial sweeteners and obesity.Curr Gastroenterol Rep. 2017;19(12):64. doi:10.1007/s11894-017-0602-9Tryon MS, Stanhope KL, Epel ES, et al.Excessive sugar consumption may be a difficult habit to break: a view from the brain and body.J Clin Endocrinol Metab. 2015;100(6):2239-2247. doi:10.1210/jc.2014-4353Frank S, Gonzalez K, Lee-Ang L, Young MC, Tamez M, Mattei J.Diet and sleep physiology: public health and clinical implications.Front Neurol. 2017;8:393. Published 2017 Aug 11. doi:10.3389/fneur.2017.00393Krishnan S, Tryon R, Welch L, et al.Menstrual cycle hormones, food intake, and cravings.The FASEB Journal.2016;30(S1):418.6. doi.org/10.1096/fasebj.30.1_supplement.418.6DiNicolantonio JJ, O’Keefe JH, Wilson WL.Sugar addiction: is it real? A narrative review.Br J Sports Med. 2018;52(14):910-913. doi:10.1136/bjsports-2017-097971Freeman CR, Zehra A, Ramirez V, Wiers CE, Volkow ND, Wang GJ.Impact of sugar on the body, brain, and behavior.Front Biosci (Landmark Ed). 2018;23(12):2255-2266. doi:10.2741/4704Wiss DA, Avena N, Rada P.Sugar addiction: from evolution to revolution.Front Psychiatry. 2018;9:545. Published 2018 Nov 7. doi:10.3389/fpsyt.2018.00545Meule A.The psychology of food cravings: The role of food deprivation.Curr Nutr Rep. 2020;9(3):251-257. doi:10.1007/s13668-020-00326-0

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Myers CA, Martin CK, Apolzan JW.Food cravings and body weight: a conditioning response.Curr Opin Endocrinol Diabetes Obes. 2018;25(5):298-302. doi:10.1097/MED.0000000000000434Martínez-Gómez MG, Roberts BM.Metabolic adaptations to weight loss: a brief review.J Strength Cond Res. 2022;36(10):2970-2981. doi:10.1519/JSC.0000000000003991Bartolotto C.Does consuming sugar and artificial sweeteners change taste preferences?.Perm J. 2015;19(3):81-84. doi:10.7812/TPP/14-229Samreen H, Dhaneshwar S.Artificial sweeteners: Perceptions and realities.Curr Diabetes Rev. 2023;19(7):e290422204241. doi:10.2174/1573399818666220429083052Pearlman M, Obert J, Casey L.The association between artificial sweeteners and obesity.Curr Gastroenterol Rep. 2017;19(12):64. doi:10.1007/s11894-017-0602-9Tryon MS, Stanhope KL, Epel ES, et al.Excessive sugar consumption may be a difficult habit to break: a view from the brain and body.J Clin Endocrinol Metab. 2015;100(6):2239-2247. doi:10.1210/jc.2014-4353Frank S, Gonzalez K, Lee-Ang L, Young MC, Tamez M, Mattei J.Diet and sleep physiology: public health and clinical implications.Front Neurol. 2017;8:393. Published 2017 Aug 11. doi:10.3389/fneur.2017.00393Krishnan S, Tryon R, Welch L, et al.Menstrual cycle hormones, food intake, and cravings.The FASEB Journal.2016;30(S1):418.6. doi.org/10.1096/fasebj.30.1_supplement.418.6DiNicolantonio JJ, O’Keefe JH, Wilson WL.Sugar addiction: is it real? A narrative review.Br J Sports Med. 2018;52(14):910-913. doi:10.1136/bjsports-2017-097971Freeman CR, Zehra A, Ramirez V, Wiers CE, Volkow ND, Wang GJ.Impact of sugar on the body, brain, and behavior.Front Biosci (Landmark Ed). 2018;23(12):2255-2266. doi:10.2741/4704Wiss DA, Avena N, Rada P.Sugar addiction: from evolution to revolution.Front Psychiatry. 2018;9:545. Published 2018 Nov 7. doi:10.3389/fpsyt.2018.00545Meule A.The psychology of food cravings: The role of food deprivation.Curr Nutr Rep. 2020;9(3):251-257. doi:10.1007/s13668-020-00326-0

Myers CA, Martin CK, Apolzan JW.Food cravings and body weight: a conditioning response.Curr Opin Endocrinol Diabetes Obes. 2018;25(5):298-302. doi:10.1097/MED.0000000000000434

Martínez-Gómez MG, Roberts BM.Metabolic adaptations to weight loss: a brief review.J Strength Cond Res. 2022;36(10):2970-2981. doi:10.1519/JSC.0000000000003991

Bartolotto C.Does consuming sugar and artificial sweeteners change taste preferences?.Perm J. 2015;19(3):81-84. doi:10.7812/TPP/14-229

Samreen H, Dhaneshwar S.Artificial sweeteners: Perceptions and realities.Curr Diabetes Rev. 2023;19(7):e290422204241. doi:10.2174/1573399818666220429083052

Pearlman M, Obert J, Casey L.The association between artificial sweeteners and obesity.Curr Gastroenterol Rep. 2017;19(12):64. doi:10.1007/s11894-017-0602-9

Tryon MS, Stanhope KL, Epel ES, et al.Excessive sugar consumption may be a difficult habit to break: a view from the brain and body.J Clin Endocrinol Metab. 2015;100(6):2239-2247. doi:10.1210/jc.2014-4353

Frank S, Gonzalez K, Lee-Ang L, Young MC, Tamez M, Mattei J.Diet and sleep physiology: public health and clinical implications.Front Neurol. 2017;8:393. Published 2017 Aug 11. doi:10.3389/fneur.2017.00393

Krishnan S, Tryon R, Welch L, et al.Menstrual cycle hormones, food intake, and cravings.The FASEB Journal.2016;30(S1):418.6. doi.org/10.1096/fasebj.30.1_supplement.418.6

DiNicolantonio JJ, O’Keefe JH, Wilson WL.Sugar addiction: is it real? A narrative review.Br J Sports Med. 2018;52(14):910-913. doi:10.1136/bjsports-2017-097971

Freeman CR, Zehra A, Ramirez V, Wiers CE, Volkow ND, Wang GJ.Impact of sugar on the body, brain, and behavior.Front Biosci (Landmark Ed). 2018;23(12):2255-2266. doi:10.2741/4704

Wiss DA, Avena N, Rada P.Sugar addiction: from evolution to revolution.Front Psychiatry. 2018;9:545. Published 2018 Nov 7. doi:10.3389/fpsyt.2018.00545

Meule A.The psychology of food cravings: The role of food deprivation.Curr Nutr Rep. 2020;9(3):251-257. doi:10.1007/s13668-020-00326-0

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