Sugar cravings are often caused by imbalances in blood glucose levels. Low blood sugar levels might cause you to crave something sweet in order to bring up these levels. Other factors that can play a role include psychological stress, medications, hormone imbalances, and health conditions.
It’s not unusual to crave carbs, sugar, and chocolate when you are stressed or dealing with depression. Cravings can be your body’s way of letting you know it’s not getting something it needs, such as a specific vitamin or mineral. Having certain cravings, such as for chocolate or other sweets, is also often linked to how you feel emotionally.
You don’t have to completely deprive yourself of the treats you enjoy. The key is understanding why you are craving them and making sure that your overall diet is balanced and nutritious.
Learning a little more about the connection between food and mood can empower you to control your cravings rather than letting them control you.
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Why We Get Cravings
A food craving is defined as an intense desire for a specific food. Most people experience cravings at one time or another, and there are many factors that determine their frequency and intensity.
Common Causes of Food Cravings
- Nostalgia, habit, or boredom
- Psychological or emotional stress
- Hormone imbalances (especially in relation to pregnancy and the menstrual cycle)
- Physical and mental health conditions (such as type 1 diabetes, depression, eating disorders, and addiction)
- Certain prescription and over-the-counter medications
Behavioral Theory
Research has also shown that cravings can also be driven by memories rather than bodily cues.
Sweets and decadent meals are often associated with vivid memories of food at social gatherings, such as holidays, parties, and family get-togethers. If you find yourself thinking about your Grandma’s molasses cookies or your mom’s famous apple pie, you may be missing your family members, not the food.
Good Memories Can Be a Positive Reinforcer for Bad Habits
Food habits can also be formed from boredom and daily routines. If you find yourself grabbing a snack when you are bored, you may have paired the feeling of boredom with the activity of grabbing something sweet to eat. Or, maybe you always have dessert after a meal.
Consistently having a particular food with certain stimuli (or lack of), or at a specific time of day creates a mental link—you might say it almost “feeds” the craving.
Example
If you grab a snack from the vending machine at work at the same time each afternoon, your desire for the snack may be less about satisfying hunger and more out of habit.
Is It All in Your Head?
It might sound like cravings are “all in your head,” but that doesn’t mean you're imagining them. In fact, they're most often rooted in biology.
In a 2011 study, researchers found that when the prefrontal cortex of the brain was activated, it temporarily decreased food cravings, particularly for sweet foods and carbohydrates.
Another area of the brain involved in food regulation is the hippocampus. If the hippocampus is damaged or impaired due to stress, depression, trauma, diabetes, or the Western diet, then food habits can be altered, leading to negative health consequences.
In 2004, researchers used fMRI machines to look at people's brains as they experienced food cravings.They noticed similarities in the neuroanatomy of food-craving brains and those of people who were addicted to drugs and alcohol (who may also experience cravings for these other substances in addition to food).
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Findings from similar studies have helped researchers understand the phenomenon of food addiction, which can be another factor if someone is experiencing persistent cravings.Research has also shown that some foods tend to be more "addictive" than others, including highly processed foods with a high glycemic load.
The way the mind and body (especially the gut) are connected, the mechanisms that drive hunger, and our unique memories, tastes, and dietary needs make food cravings very complex.
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The Serotonin Theory
One theory about food cravings involves serotonin, a neurotransmitter needed for mood regulation. Researchers believe that having an imbalance of serotonin in the brain contributes to the development of depression.
When you're craving carbs, you're usually drawn to foods that encourage serotonin production. In a sense, reaching for sugary, carbohydrate-rich foods can be a way of self-medicating depression.
Research seems to support this theory: Having a meal high in carbohydrates tends to raise levels of serotonin, while a high-fat, high-protein meal may reduce them. The effect of carb cravings on low mood may be stronger when people eat food with a high glycemic index, such as candy, cookies, and potato chips, as these cause a higher peak in blood sugar and serotonin levels.
The Role of Tryptophan
Tryptophan is an amino acid that is a precursor of serotonin. That means your body needs tryptophan to make serotonin. Tryptophan may also produce a calming effect through interactions that take place within the realm of the gut-brain axis.
Several studies have proposed that low levels of tryptophan can increase hunger and drive food cravings, as well as contribute to symptoms of depression.
A diet with plenty of high-tryptophan foods may help boost mood and manage cravings. Tryptophan is naturally found in protein-rich foods such as seafood, eggs, and poultry and can also be taken as a supplement.
Remember, you can also grab some fruit, a granola bar, or yogurt to offset the need for sweets and carbs in a healthier way.
Press Play for Advice on Eating to Boost Your Mood
Hosted by Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares strategies for eating to boost your mood, featuring psychiatrist Drew Ramsey. Click below to listen now.
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More on Chocolate Cravings
Researchers have isolated certain alkaloids in chocolate that may raise the levels of serotonin in the brain. These studies have speculated that cravings for chocolate (so-called "chocoholism") may have a biological basis, with serotonin deficiency being only one factor.
In some cases, feeling like you need chocolate might indicate you’re not getting enough magnesium in your diet. Although chocolate (particularly dark chocolate) does contain some magnesium, nuts and legumes also contain magnesium, don’t have as much sugar, and are generally more satisfying.
Chocolate also contains “drug-like” constituents such as anandamides, caffeine, and phenylethylamine, which can wield a powerful influence on mood. People who feel addicted to chocolate may be feeling the one-two punch of chocolate and sugar, thus satisfying their need for more serotonin.
Recap
Chocolate is complex when it comes to cravings because it contains alkaloids, anandamides, caffeine, phenylethylamine, and, of course, sugar. Dark chocolate is going to be the better choice since it is high in flavonoids and anti-oxidants, which give it many health benefits.
Hormones and Food Cravings
Research shows that hormone fluctuations impact food cravings. For women, it can depend on the different phases of the menstrual cycle as well as pregnancy.
For example, women tend to crave sweets and carbs right before and during their period due to fluctuating levels of estrogen and progesterone.
- These sex hormones cause a temporary drop in serotonin levels, which can lead to fatigue, moodiness, and general aches and pains.
- There is also a greater need for energy-dense foods to rid the body of toxins that have built up over the previous month and restore the lining of the uterus.
- The body may also crave foods with magnesium right after ovulation (think chocolate!).
Women with difficult premenstrual symptoms and irregular periods may be more vulnerable to food cravings and binge eating.
Let's not forget to mention that hormone levels significantly change during pregnancy, as well as the massive amount of energy required to develop a human baby over the course of nine months. Pregnancy food cravings can vary depending on what the female body is going through and needs at the time, and they can range from sweets to meats and from pickles to peanut butter.
Coping With Food Cravings
While you might feel better at the moment, overindulging in sweets to cope with stress has long-term physical consequences such as weight gain. There are also emotional consequences. Over time, a high-sugar diet may worsen symptoms of depression (especially if you tend to feel guilty about having or "giving in" to cravings).
There are some ways you can learn to cope not only with cravings but what is causing them. It’s important to address what’s driving you to reach for a cookie when you’re upset so you can better care for your mind and body.
Acknowledge Behaviors
Practice becoming more aware of your emotional triggers for eating. The next time you pick up a "comfort food," stop and ask yourself why you're reaching for it.
Feeling sad, anxious, or lonely? Identify your feelings, then pause and reflect on the action you usually take (such as reaching for a sweet treat). Try replacing comfort food with another comforting, enjoyable activity, such as going for a walk, taking a warm bath, or curling up with a good book.
Sometimes, you might realize that you’re not particularly upset—but just bored. Eating is a physical, emotional, and often social activity, so pursuing food makes sense if you need stimulation.
Tip
To break the habit, practice the same type of awareness as you do when you’re feeling down and “swap” the action of reaching for a snack for another feel-good activity.
It can also help to make sure you always have healthy snacks on hand. That way, if you are tempted to reach for something out of boredom, you'll be less likely to pick something high in fat and sugar.
Get Active, Stay Hydrated, & Eat Well
If you’re working on finding new activities to replace snacking or distract yourself from cravings, you may want to try using the opportunity to exercise. Regular physical activity stimulates “feel-better” endorphins and dopamine, which can help improve your mood.
As you’re tuning in to your body, you may also find that there are times when you think you’re hungry, but you’re actually dehydrated! When you first feel a craving, reach for your water bottle or fill up a glass of water first. You may find this was just what your body needed.
After you’ve rehydrated, check back in with your body. If you’re still feeling hungry, the next step is to pause and think about what to eat. What you’re hankering for at the moment may not be what your body really needs.
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Practice Mindfulness & Moderation
Similar to how your mind might think you’re hungry when you’re actually thirsty, the meaning of a particular craving may be more complex than it seems. This is where practicing mindfulness can be helpful.
Sugar cravings are amplified and most intense when you’re hungry. If you go too long without a meal or a snack, your body is likely to start looking for a quick source of energy. While this might address your hunger now, you aren’t likely to stay feeling satisfied until your next meal.
Sugar and fat stimulate hunger, making you more likely to eat beyond the need to satisfy your craving if you reach for these foods.
When you’re truly hungry, choose nutritious foods that will address your hunger and provide your body with the energy it needs. If you still want dessert after a balanced meal, have a little. But if you’ve had something filling and satisfying to eat, you may find that you no longer want the dessert.
Tip
Avoid completely depriving yourself, and don’t beat yourself up if you “give in” to a craving. Instead, focus on looking for healthier substitutes in the future. For example, choose a small serving of dark chocolate avocado mousse instead of a chocolate bar. Or allow yourself the dessert you really want—but only have one small portion.
Mindful eating helps you plan meals and snacks intentionally rather than mindlessly grazing all day. Cooking your own meals has many mental health benefits. You may find keeping a food journal or meal diary useful or using an app to help you keep track.
Remember
No food is “bad” in and of itself. It’s the quantity and frequency that determine how foods impact your overall health.
Talk to Your Doctor
If you’ve tried addressing your cravings on your own without success, you may want to talk to your doctor or another type of health professional.
When to Talk to Your Medical Doctor.
Sometimes, cravings for certain foods can be a sign of an underlying health condition. For example, you might crave certain foods if you are deficient in essential vitamins and minerals.
Medications can stimulate appetite or cause blood sugar problems, including drugs used to treat depression and bipolar disorder.Other prescription and over-the-counter medications can affect your appetite as well.
If you have constant sugar cravings, talk to your doctor about the medications you’re taking. You may be able to adjust the dose or switch to a different drug. Once your doctor is on board, you'll be able to work together on developing strategies for coping with cravings and their cause.
When to Talk to a Dietitian or Mental Health Professional.
- A dietitian can help you develop a satisfying meal plan to ensure that you eat balanced meals throughout the day, which can help decrease cravings.
- A mental health professional could help you identify potential triggers, break habits and addictive behaviors, learn to overcome emotional eating, and find alternative ways to deal with cravings.
If you or a loved one are struggling with depression, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.
For more mental health resources, see our National Helpline Database.
