Craving Sugar? Your Body Is Telling You Something

Kelli Acciardo
·8 min read
16

As a lifelong savory-over-sweets person, I can't say I ever understood sugar cravings—until now. Recently, I've found myself wanting a little something sweet, and not just at night. Whether it's a hankering for a juicy piece of fruit first thing in the morning, or a piece of dark chocolate in the afternoon, these pangs for sugar satisfaction seem to arrive at any given time lately, which had me wondering, "Why am I craving sugar?"

In the quest for answers, I turned to registered dietitians and nutrition experts to understand more and, most importantly, find out what I could do to curb these sugar cravings.

Keep reading for their advice, including whether supplements are necessary, plus the signs it might be time to see a doctor.

Related: Here's What Happens to Your Body if You Eat Ice Cream Every Day

Why Am I Craving Sugar?

"I find that sugar cravings arise when your body needs a quick boost of energy," registered dietitian and founder of Senta Health, Ali Bandier, MS, RD, CDN, tells me. "This can happen as a result of not adequately fueling your body throughout the day, or not getting adequate rest the night prior."

The experts also agreed that the need for sweet treats may point to deficiencies in essential nutrients such as chromium, magnesium, zinc, B vitamins, protein and healthy fats. "Proteins and fats provide a steady and enduring source of energy, delivering a consistent experience unlike the rollercoaster spike from sugar (glucose)," explains Sarah Olszewski, MS, RDN, CDN.

Well, that tracks. Post sugar binge, I often find myself feeling satiated for only a short time, unlike a healthy dinner of protein and veggies which has me feeling full for much longer.

What Vitamin Deficiencies Cause Sugar Cravings?

1. Magnesium deficiency

If your need for a little something sweet usually gravitates towards chocolate, you could be low in magnesium. "Research indicates that up to 30 percent of the population has a magnesium deficiency, and chocolate cravings have been linked to magnesium deficiencies," says Bandier.

2. B vitamin deficiency

Bandier also lists a lack of B vitamins (AKA the building blocks for a healthy body) as another sneaky signal behind sugar cravings, saying, "Thiamine (B1), Biotin (B7) and cobalamin (B12) are essential vitamins for glucose metabolism. If you are low in these B vitamins, your body may have trouble breaking down glucose for energy production, which could make you crave more sugar and simple carbohydrates than your body needs."

3. Zinc deficiency

"Zinc is a crucial nutrient that plays many roles in our bodies, including aiding digestion, nerve function and energy metabolism," shares Kelsey Costa, MS, RDN, a registered dietitian and nutrition consultant for Health Canal.

When zinc levels are low, this can lead to metabolism dysfunction, which might induce cravings.

"By incorporating more zinc-rich foods into your diet—think oysters, chickpeas, spinach, pumpkin seeds and cashews—you can help manage sugar cravings effectively," Costa explains.

4. Chromium deficiency

Never heard of chromium? According to Costa, it's an essential trace mineral that plays a role in glucose metabolism and energy production. "When chromium levels are deficient, the body’s ability to efficiently use glucose from food is impaired, which can lead to fluctuations in blood sugar levels," she says. This can trigger sugar cravings when your body tries to compensate for the lack of energy by seeking a quick fix.

Instead of turning to sugar, try stocking up on chromium-rich foods, such as broccoli, grape juice, garlic, potatoes and green beans, to maintain adequate chromium levels in the body.

5. Iron deficiency

If you haven't been getting enough heme iron from protein sources like meat, seafood and poultry, Bandier says this could be a reason you're turning towards sugar. "Iron deficiencies are commonly associated with low energy levels," she explains. "When your body suffers from low energy levels for long enough, you crave sugar for a quick energy boost." Not a meat eater? You can also find iron in beans, raisins, apricots and spinach.

6. Omega-3 deficiency

"Omega-3 fatty acids have been shown to contribute to increased dopamine levels, just as sugar does," says Bandier. "Research suggests that increasing intake of omega-3s could help reduce sugar cravings that come from your brain wanting more dopamine." One of the fastest ways to get a healthy dose of omega-3s? Eating more fish. Specifically salmon, in addition to tuna, lake trout, sardines and anchovies.

Related: Suddenly Craving Spicy Food? Here's What It Could Mean

How To Curb Sugar Cravings

1. Eat a balanced diet

If your cravings strike in the afternoon (when the munchies start around 3 p.m.) Bandier suggests switching to larger, nutrient-dense lunches that are balanced with protein, fats and complex carbohydrates. "This will keep you satisfied for longer and power you through the afternoon," she shares. If your sugar craving comes at night (midnight snack, anyone?), identify whether you ate adequately throughout the day or are over-exhausted.

2. Limit added sugar consumption

Not-so-fun fact: The more added sugars you consume, the more you crave sugar, so Olszewski recommends limiting these types of foods in your diet. "To ward off sugar cravings, make sure to eat balanced meals consistently throughout the day," she says. "Consume a protein, vegetable, healthy fat and whole grain carbohydrate or starchy vegetable at each meal for optimal satiety and blood sugar balance; if you need a snack, make sure to pair a fiber and protein together."

Limiting added sugar intake can benefit your health. A 2023 review noted a wide range of potential negative effects from excessive added sugar consumption, including dental disease. The CDC lists heart disease and diabetes among the health risks of frequent excessive added sugar. It stands behind the USDA's recommendation for people ages 2 and older to limit added sugar consumption to no more than 10% of their daily calories.

3. Stay hydrated

Staying hydrated is also key, as sometimes thirst can be misconstrued as hunger, leading to cravings. Olszewski tells her clients to drink plenty of water throughout the day and, for optimal hydration, incorporate an electrolyte replacement drink that does not contain added sugars, like Cure hydrating electrolyte mix.

Bandier favors fruits, leafy green vegetables, protein, salmon, dairy products and nuts as healthier alternatives to candy, chocolate and other confectionary delights. "To avoid the afternoon crash or evening sweet tooth, try incorporating some of these ingredients into your meals throughout the day," she says.

Specific examples for each nutrient include:

  • Magnesium: Cashews, almonds, beans, bananas, spinach

  • B Vitamins: Eggs, milk, broccoli, asparagus, lentils, chicken

  • Zinc: Chickpeas, pumpkin seeds, grass-fed red meat, cheese

  • Iron: Spinach, sweet potatoes, peas, beets, string beans

  • Omega-3s: Salmon, avocados, walnuts, eggs

Related: From Cow's Milk to Plant-Based Milk, There Are a Lot of Options Out There—So Which One Is Healthiest?

Supplements and Sugar Cravings

"If you’re concerned about possible nutrient deficiencies, a daily multivitamin with minerals could be a great starting point to ensure you obtain all the nutrients your body needs," shares Olszewski.

Costa notes that certain people may find it smart to consider vitamin and mineral supplements if they are not getting enough from their diets. "For instance, individuals who follow restrictive diets such as vegan or vegetarian regimes may need additional supplementation of certain nutrients, such as vitamin B12 and iron," she says.

Also, if you're prone to digestive issues or illnesses, you may not be able to absorb enough nutrients from food. "Tests for nutrient deficiencies can help determine if you have any vitamin or mineral deficiencies that could be addressed through diet or supplementation with your doctor," she adds while stressing the importance of seeking testing through your doctor, not at-home tests, as the results from these kits are not always accurate.

The Final Takeaway

While the urge for a slice of cake or a doughnut here and there isn't a major cause for concern (you must enjoy life, after all), craving sugar 24/7 may be the sign of something more serious. "If you have tried various dietary and lifestyle strategies to reduce sugar cravings but they persist, it may be beneficial to consult a doctor," advises Costa.

Especially if you have a family history of diabetes. "Certain medical conditions can also cause sugar cravings, such as Type 2 diabetes or polycystic ovary syndrome (PCOS), associated with increased appetite and sugar cravings," she says. "Psychological issues like depression or anxiety can also cause sugar cravings." If you believe any of these underlying conditions could lead to excessive cravings, speaking with a medical professional is important to ensure your overall health and well-being.

Next up, learn about fiber-rich foods (other than oatmeal)

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