5 Reasons You Crave Too Much Sugar And How To Crave Healthy Foods – EPISODE 4

5 Reasons You Crave Too Much Sugar And How To Stop The Cycle

Did you know that our brains are almost naturally hardwired to crave sugar(1)?  Sugar is a refined carbohydrate and when we ingest carbs our brains release serotonin. This is a so-called feel-good chemical which means we essentially get a little buzz of happiness. Sugar also causes the release of endorphins which calm and relax us.  (1).

WebMD warns that too much sugar can have negative effects on our bodies in a number of ways. These can include damage to teeth, inflammation of joints, skin issues, liver damage and cardiovascular degeneration. It is important then to understand the reasons we may crave sugar and also how we can get control of those cravings. (2).

1. Depression or Low Mood

It’s a natural instinct when feeling depressed or upset to want to find some way to soothe ourselves. This can be done in many ways, one of which can be through eating sugary treats. As already mentioned, sugar has an effect on the chemicals in the brain such as serotonin. People often feel better after eating something sweet which is fine every now and then.

However, serotonin production can also be stimulated with some healthier food options that are often a better choice. According to Medical News Today these can include: (3).

• Fruits
• Greens
• Legumes
• Whole Grains

2. Lack of Sleep

When we are tired and faced with a day full of things, we must do we can often feel overwhelmed. This can cause our bodies to naturally crave the energy rush that an infusion of high calorie sugar can offer. It is a quick energy boost as drinkers of sugary energy drinks will likely attest. The problem is this energy soon wears off so it is inadvisable to lean on sugar to boost your energy.

If you are having trouble sleeping avoid caffeine, sugary foods, and exercise in the evenings. Wind down for at least 30 minutes before you go to bed by turning off all bright screens including your phone. Aim for getting at least 7 hours of sleep so you can break the cycle of using sugar as a crutch.

3. Iron Deficiency

According to the Mayo Clinic low energy levels are a notable sign of iron deficiency. This may lead us to incorrectly assume that we just need more energy from our foods. We may reach for a sugar boost when in fact we need to have our iron levels checked.

Chronic fatigue should be addressed first by assessing if we have enough iron in our diet. If not, then try increasing your iron intake and see if energy levels improve.

Some great natural sources of iron include the greens world (spinach, kale, swiss chard, etc) as well as legumes (lentils, black beans, etc), pumpkin seeds, and whole grains like quinoa. (4).

4. A Lack of Carbs (The right kind)

Confusing as it may seem, cutting carbs out of your diet completely can make you crave sugary carbs more. We need carbohydrates in our diet so just choose the healthier options such as sweet potatoes or dark grain breads. This will hopefully satiate the carb cravings and help keep you away from the sugary treats.

5. Stress

Stress is a major factor when it comes to overcoming sugar cravings. This one might be a little-known method for overcoming cravings. And if you are aware of it, it can feel like one of the more challenging places. (5)

I had a client who worked really hard, also followed all the rules, worked out, ate well, and they would occasionally just binge. She couldn’t figure out why she: a.) Couldn’t lose the weight & have energy, and b.) Couldn’t seem to control those craving binges. We talked about stress levels. She began to simply just take breaths during the day, slowed down the exercising, and also learned to enjoy the foods she ate. The weight began to come off, she felt a lot better about herself, and she didn’t have those binges anymore.

Another client I had was really trying to help her body to heal, to get her energy back, and to release some weight. And it was a real frustration. We started simply asking questions about her mindset and emotions around food. She realized that food was really a subconscious place and source of comfort, celebration, joy, and even a way to connect with others. I think so many can really relate to this. Food is a place that feeds emotional needs. (6)

Become Aware of What’s Going on Inside: Learn to check in with yourself before you eat and on a regular basis.

Become aware of what your body is saying. Even post it on your wall: “How am I doing today?”

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Further Resources:

Free 3-Part Training on beating cravings: Head on over to here and watch Part 1!

The Secret of Teaching Yourself to Crave Healthy Foods – Recent article

10-Day Mind & Body Detox Program – This is a great way to get started. This is not about avoiding certain foods, but about creating the right mindset, focusing on foods that will help your body heal, movement, and more.

1:1 Coaching Program – Sign up for a FREE Discovery Call to discuss where you’re currently at, what your goals are, and to see if we are a good fit to work together.

The Fatigue Solution Ebook – If you’d like to go deeper & break free from cravings and sugar, download my FREE Ebook, “The Fatigue Solution” below:

Resources:

1. https://www.webmd.com/diet/features/13-ways-to-fight-sugar-cravings#1
2. https://www.webmd.com/diabetes/features/how-sugar-affects-your-body
3. https://www.medicalnewstoday.com/articles/322416#eight-foods-that-naturally-boost-serotonin
4. https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
5. https://dtc.ucsf.edu/types-of-diabetes/type2/understanding-type-2-diabetes/how-the-body-processes-sugar/blood-sugar-stress/
6. https://www.healthline.com/health/mental-health/how-sugar-harms-mental-health#highs-and-lows