Unlocking sweet cravings: What your body is really telling you
Having a craving for sweets rarely indicates a lack of willpower. Often, it's an important signal from the body, alerting you to imbalances, deficiencies, or stress. If you notice an increased desire for chocolates, consider the reason. There's nothing wrong with you; your body is demanding your attention.
In many cases, the hunger for sweets isn't just a simple craving. Sugar is brain fuel, so during intensive mental work, the desire to reach for something sweet is naturally stronger than with physical labour. Chocolate contains magnesium, which improves cognitive abilities, helps organise thoughts, and enhances processing and retention of information. However, this is just one of many reasons for a sweet craving.
The more sugar you eat, the more you need it
Consuming large amounts of sugar can create a "vicious cycle" effect. This means the more you reach for products with a high glycaemic index, the more your body craves them. Meals high in simple sugars—not just sweets, but also white bread or fruit juices—cause a sudden spike in blood sugar levels.
In response, insulin is produced to balance the sugar levels. When you consume a lot of sweet things, there's an overproduction of insulin, which in turn causes your blood sugar to drop below normal. Then, you need to reach for something sweet again.
How to break the "vicious cycle"? Products rich in protein, fats, and fibre come to the rescue. Thanks to them, not as much sugar enters the bloodstream. This process takes longer and ensures that the energy boost lasts longer than just eating sugar. Supplement your diet with eggs and vegetables like avocado or lentils, grains, nuts, and fish, which are a valuable source of easily digestible protein and healthy fatty acids.
Get a blood test
Not only a magnesium deficiency can cause a craving for sweets, but also low levels of other elements such as chromium or zinc. The latter is responsible for the proper functioning of taste receptors. When zinc is deficient, sweet things appear less intense. To determine if supplementation is needed, get a blood test and consult the results with a doctor. Together, you'll determine how to change your diet to address the deficiency.
The bacteria in your gut may cause cravings for sweets
Nutritionists are increasingly focusing on gut microbiota, where disruptions can cause a range of health issues. Among the plethora of bacteria, those that feed on sugar can dominate. If they prevail, the body will demand more of these kinds of products.
Disruptions in gut microbiota are often a result of antibiotic consumption, which kills all bacteria—both harmful and beneficial for the body. Helpful can be products rich in probiotics, such as pickles, and fibre, which is found in wholegrain bread and vegetables, including legumes.
However, sometimes you're not able, with a healthy diet alone, to restore the proper balance in the gut. It's worth consulting with a doctor who can recommend appropriate probiotics.
Other reasons – hormones, or maybe a lack of water?
A common reason for an increased craving for sweets is the excessive production of cortisol, the stress hormone. In regulating homeostasis, which is the balance between energy demand and consumption, leptin and ghrelin also play a key role. Hormonal imbalances can lead to an increased craving for sweets. Helpful are herbs like ashwagandha or teas that lower cortisol levels; however, it's worth consulting a specialist in every case.
The cause of a sweet craving may not only be stress but also a lack of rest. Focus on the basics, such as physical activity, 3-4 meals a day rich in protein, fibre, and omega-3 fats, as well as regular sleep. Don't forget about proper hydration—it's often thirst, not hunger, that makes us reach for food.
When reducing sugar, you can try substitutes like stevia, erythritol, or xylitol, but use these substances in moderation as well.
