Let’s be real. We’ve all been there. It’s 10 PM, you’re in your PJs, and all of a sudden your brain is like, “Hey, wouldn’t it be AMAZING to devour half a chocolate cake RIGHT NOW?” Yep. Sugar cravings are the unwelcome houseguest that never departs.
I always thought I was just weak willed. Well, it turns out there is actual science as to why we crave cookies so badly when we’re stressed out. Who knew?
Why Your Brain Is Basically a Sugar-Addicted Toddler
Your brain adores sugar. Like, really adores it. Not in a “that’s nice” sort of way but in a “I would walk across burning lava for a donut” type of way.
Here’s why:
When you consume a sweet food, your brain will release dopamine—the very same pleasure chemical that is activated by certain drugs. Yeah. Sugar essentially is a legal drug. And your brain is its largest enthusiast.
Evolution also wasn’t our friend. Our caveman friends required rapid energy to, well, not be lion food. Sugar = fast energy = alive. So our brains developed to say “JACKPOT!” whenever we encountered sweet food.
The problem? We no longer need to outrun lions. But our brain never got the message.
The Blood Sugar Rollercoaster (Not a Fun Ride)
You know that amazing sugar rush? When you eat a cupcake and suddenly feel like you can map out your entire life and maybe learn to play the violin as well?
Yeah. Then there’s the crash. The infamous crash.
When you eat sugar, your blood sugar spikes right away. Your body panics and releases insulin to deal with all that sugar. Then your blood sugar crashes again. And surprise, surprise! Your body thinks you need MORE SUGAR!
It’s the world’s most maddening cycle. I refer to it as the “just one more cookie” syndrome.
The Bizarre Triggers That Crave Sugar
Sugar cravings are not random occurrences. There usually is a precipitant. Let’s catch the suspects in time:
Stress: Your Brain’s Excuse for Cake
When you are under stress, your body secretes cortisol. Cortisol pines for high-density foods. AKA sugar. AKA that entire pint of ice cream.
This made sense when “stress” meant “running from danger” rather than “my boss sent me an email that increased my blood pressure.” Your body doesn’t make distinctions though.
Sleep Deprivation: The Hunger Games
Did you ever notice how when you’re very tired, you immediately want to eat all the sugary things within reach? Sleep deprivation interferes with the hormones that regulate hunger (ghrelin and leptin).
I once worked all night on a project and was able to fool myself into believing that eating an entire box of donuts was an appropriate breakfast option. Spoiler alert: it wasn’t.
Habit: Your Brain on Autopilot
If you consistently have something sweet after dinner, your brain starts to expect it. Pavlov’s dogs minus the drooling at the bell, but plus cheesecake desire at 7:30 PM sharp.
Habits are powerful. More powerful than you know. Even when you’re not actually hungry—your brain just yells “sugar o’clock!”
How to Break Up With Sugar (Without Having a Meltdown)
Listen, I’m not lying to you. Breaking up with sugar is difficult. It’s like telling yourself that you don’t actually miss your toxic ex. But IT IS possible.
1. Don’t Go Cold Turkey (Unless You Want to Hate Everything)
There is no way to quit sugar cold turkey and hope to win. And probably for yelling at random people too.
Instead, gradually reduce sugar. Maybe start off by avoiding glaring sugars like candy and soda, then work on reducing sneaky sugars in items like sauces and bread.
Your taste buds really do get accustomed to it after a while! Foods that were once boring will start to taste sweet. It’s magic, but it’s actually biology.
2. Eat Protein and Fat (They’re Your Sugar-Fighting Sidekicks)
Protein and good fats keep your blood sugar even and make you feel fuller for longer. They’re the adults at the party when sugar is the friend who’s like “let’s do shots at 2 AM!”
Try having eggs for breakfast instead of cereal. Have nuts as a snack instead of candy. Your blood sugar will thank you by not completely losing its mind.
3. Get More Sleep (Yes, Really)
Do you remember how tiredness makes you want to eat sugar? Well, the opposite is also true. Getting enough sleep regulates those hunger hormones.
I know, I know. Easy for me to say. But even 30 minutes more can make a difference. Your body doesn’t crave donuts—it craves a nap.
4. Find Your Sugar Triggers (Then Destroy Them. Muhahaha)
Keep a food diary for one week. Write down when you crave sugar and what you were doing at the time. Were you stressed? Bored? Just seen a chocolate advert?
Now that you know your triggers, you can figure out how to deal with them without face-planting in a cake.
The Weird Thing That Happens When You Cut Back On Sugar
Here’s the catch they don’t warn you about: foods that taste normal previously begin to taste SUPER sweet.
I used to have two sugars in my coffee. After cutting down on sugar for a month, I tried out my usual coffee recipe and it tasted like liquid candy. Too sweet! It was weird.
Your taste buds literally reboot. They’ve been anesthetized from all the sugar and then suddenly they’re like “WHOA, WE CAN TASTE STUFF AGAIN!”
The Not-So-Sweet Truth About Sugar Substitutes
Sugar substitutes look like the answer. All the taste, no calories! But (there’s always a but) there’s some evidence that says they might actually increase sugar cravings.
They’re like that one friend who keeps bringing up your ex when you’re trying to move on. Not. Helpful.
Some people find artificial sweeteners help them break their sugar addiction. Others find they just keep on going and perpetuating the cravings. You’ll have to experiment and find out what works for you.
When You Fall Off the Wagon (Because You Will)
Let’s be real. You’re going to have weak moments. You’re going to face-plant into a birthday cake or ruin a box of cookies after a horrific day.
And that is totally fine. You are human, not a machine.
What’s important is not to use a slip-up as an excuse to give up completely. You wouldn’t cut your other three tires just because you had one flat, right?
Just get back on course with your next meal. No guilt required.
The Sweet Reward at the End
Reducing sugar has benefits other than just weight loss:
- More even energy (good-bye, 3 PM slump!)
- Healthier teeth and gums (your dentist will be impressed)
- Better skin (sugar promotes inflammation)
- Lower risk of type 2 diabetes and heart disease
Xtra, too, when you do sometimes have a sweet, it tastes INCREDIBLE because it’s really a treat and not a daily occurrence.
Battling sugar cravings is not about possessing iron willpower or never consuming another cookie in your life. It is about knowing why your brain is craving sugar and being smarter about how to react to those urges.
So the next time your brain begins screaming at you for sugar, you can tell it, “I see what you’re doing there, brain, and I’m not buying it. Have an avocado instead.”
Okay, perhaps not those precise words. But the point should be clear.
Now if you’ll all excuse me, it’s 10 PM and I have to reassure myself that a herbal tea is every bit as satisfying as chocolate cake. (Spoiler: it’s not, but my level blood sugar is worth it.)