Why Do I Crave Sugar and How Can I Make it Stop?

Why Do I Crave Sugar and How Can I Make It Stop?

As a GP focused on using lifestyle changes to improve health, I frequently see how sugar impacts our daily lives and well-being. Let's explore this complex relationship—not just the standard "sugar is bad" narrative but the fascinating science behind why we respond to sugar the way we do.

The Science Behind Sugar's Power

When you reach for that afternoon chocolate, something amazing happens in your brain. As sugar hits your taste buds, a cascade of signals light up your brain's pleasure and reward centres. What makes sugar so challenging to say no to is how quickly it lights up this reward system and makes you feel good. Studies show that sugar triggers a dopamine (one of our happy hormones) response up to twice as intense as many other natural rewards. Brain sugar activates the same brain pathways as cocaine, creating a powerful feeling of "I want more" that can hijack our natural fullness signals.

But there's more to this story than just brain rewards. Recent research shows that eating sugary food and refined carbs (cakes, bread, biscuits, etc…) triggers inflammation throughout the body, including the brain. This inflammation can affect everything from mood to brain function, helping explain why that temporary sugar high is usually followed by brain fog and energy crashes.

It's not your fault! Your brain is just responding to sugar the way it evolved to. The challenge is that our modern food environment gives us constant access to these powerful brain-altering substances in a way our ancestors never experienced.

The Gut-Brain Connection

Every time you eat something sweet, you trigger a cascade of hormonal responses, including GLP-1 (nature's Ozempic), designed to tell your brain you're full. But when you feed the body sugar over and over again, it can disrupt this delicate signalling system, making you less likely to feel full over time. Think of it as background noise gradually drowning out important conversations between your gut and brain. This disruption can affect everything from appetite regulation to energy levels.

So, How Do I Make The Sugar Craving Stop?

I'm not here to tell you never to eat sugar again. That's not realistic or necessary. What I am suggesting is understanding your body's response to sugar. This understanding can empower you to make informed choices and feel in control of your decisions.

Start small. Maybe it's just paying attention to how you feel after different foods or experimenting with new breakfast options. Whatever you choose, remember: this isn't about perfection. It's about progress. Every step you take towards understanding and managing your sugar cravings is a step in the right direction.

This is what the science says:

• Instead of restricting (or saying you'll give up sugar forever), start by understanding your patterns. Notice when you get cravings—are they during specific times of day or in response to stress?
• Emphasise whole, unprocessed foods. These won't spike your blood sugar and will reduce cravings.
• Ensure you have enough protein and healthy fats to feel full and are less likely to reach for sweet snacks.
• Include fibre-rich foods that support stable blood sugar.
• Keep healthy snacks accessible.
• Learn to read your food labels - did you know there are over 60 names for sugar? 
• Practice mindful eating techniques. It takes 20 minutes for your brain to recognise that you're full, so slowing down may be all you need to do.

Here's what I've learned from working with real people in my practice: understanding how sugar affects your brain isn't about giving up your favourite treats – it's about making choices that work for your real life. When you know what's happening in your body, you can work with it rather than against it. Think of it as becoming fluent in your body's language rather than fighting against its signals. This evidence-based approach allows you to work with your body's natural processes rather than against them.

To get on top of those cravings, check out my free guide to stopping your sugar cravings for good!