There are physical and emotional causes that explain why we have an appetite for sweet foods. Tension sensors in the stomach notice when the stomach is empty and request refills, while certain receptors detect whether there are enough nutrients. If the blood sugar level also falls below a certain reference value, the brain sends a signal: hunger!

Our body constantly needs new energy for all its processes and receives it in the form of glucose. The easiest and fastest way for the body to obtain glucose (dextrose) is from carbohydrates, especially the simple ones found in candy, white flour products, and fast food.

The combination of sweet and fatty is very stimulating for the brain, as is the combination of salty, fatty and umami (slightly smoky flavor). In addition, sugar releases endorphins in the brain, hormones that generate well-being. We feel happy and the brain demands more and more of that feeling. And not only that, dopamine, the neurotransmitter that governs the pleasure and reward centers, is also involved.

Causes of addiction to sweets

Hunger due to nutrient deficiency

If you eat little during the day, you are more likely to suffer from sweet cravings at night. The reasons are simple, on the one hand, the body lacks nutrients and calories, on the other hand, we can fall into an emotional trap (first we treat each other by email and then we give each other affection).

With a deficiency of nutrients and calories accumulated throughout the day, the body cries out to survive. If the body gets fewer nutrients and calories than it needs to maintain all vital functions, ravenous hunger is logical.

Cravings due to stress

Stress at work or in your personal life can cause food cravings. When you are stressed, the adrenal glands release the hormones adrenaline, norepinephrine and cortisol. As a result, blood vessels constrict, the heart beats faster, blood pressure increases, and blood supply to the brain and muscles improves.

The body prepares to flee or fight to escape the dangerous situation. Chronic stress increases the body’s energy needs and one of the ways to obtain it is to consume sweets.

premenstrual syndrome

Premenstrual syndrome is responsible for cravings before your period. It can manifest with different symptoms and to different degrees in each woman. While some women have no problems before their period, others suffer from headaches, breast tenderness, abdominal pain, mood swings, and cravings.

These cravings are caused by a drop in estrogen and dopamine, a feel-good hormone, in the brain. Through food, especially sugary foods, the body tries to stimulate the production of dopamine in the brain.

Weight loss diets

When losing weight, cravings They can be promoted by calorie deficit and nutrient deficiency.

The hormones leptin and ghrelin, which are responsible for satiety and hunger, also play a role. If calorie intake decreases on a diet, the leptin level also decreases and the ghrelin concentration increases over time. As a result, the body receives more and more hunger signals, which triggers cravings.

To avoid this, it makes sense to include so-called refeeding days in the diet: you eat the calories that your body uses for one to three days and then continue the low-calorie diet. This ensures that more leptin is released again and the cortisol level decreases.

9 tips against sweet cravings

1. Increase protein intake

The diet must provide a sufficient amount of protein, a macronutrient that is more satiating than carbohydrates. Foods rich in protein are legumes (including soy derivatives such as tofu), nuts, seeds and yogurts.

2. Choose healthy fats

Fats aren’t bad for you, but many people still believe this and don’t get enough of the essential fatty acids they need, making cravings more likely. Unfortunately, the body cannot clearly convey what type of nutrient it needs and to satisfy hunger we usually choose sweets.

The body needs healthy fats to absorb fat-soluble vitamins such as vitamins A and E or to produce hormones and enzymes. A certain amount of fat is also satiating and reduces inflammation in the body. Healthy fats are in olive oil, flax oil and seeds, nuts and seeds.

3. Only complex carbohydrates

Bread and other foods made with refined flour only provide simple carbohydrates. This means that these foods are less satiating because they do not provide fiber and the blood sugar level will fluctuate too much, which encourages cravings.

It is better to choose foods that provide complex carbohydrates: They contain more nutrients, vitamins and minerals, more fiber and therefore keep you fuller for longer. Typical complex carbohydrates are whole grain products, legumes, vegetables and fruits.

4. Magnesium and sodium

Are you constantly craving sugar, chocolate and other sweets? Then your body could be deficient in magnesium. Or is it more of a craving for salty food? Then the body could lack sodium.

Magnesium and sodium are two minerals that the body loses quickly through sweat. If they are not replenished, a deficiency develops which, in addition to other symptoms, can also manifest itself in ravenous hunger. Foods rich in magnesium are:

• sunflower seeds
• Oatmeal
• brown rice
• Whole wheat bread
• Black chocolate
• Almonds

To compensate for a sodium deficiency, often It is enough to add a little more sea or iodized salt to meals.

5. Sleep and regeneration

At night our body rests, cells and tissues regenerate, the brain processes impressions and experiences and the eating behavior of the next day is shaped.

If you don’t get enough sleep, you release more hunger hormone ghrelin throughout the day, so you feel hungry more often. Therefore, it is important to find the optimal amount of sleep. For some it is six and a half hours, for others up to nine hours.

6. Avoid stress

Stress causes energy consumption and increases the tendency to snack. The problem is that snacks often contain too many calories. It’s best to take regular breaks and find a balance.

Whether it’s meditating, exercising, getting more sleep, reading a book, or meeting up with friends, do things to get out of your routine and avoid stress.

7. Sports and exercise

Cravings often have to do with emotions, too. Whether it’s stress, sadness, or anger, many people compensate for their emotions with food to feel better afterwards. This effect often only lasts a short time. It is better to keep happiness hormones high in the long term, for example through sports.

Find a sport that you enjoy and that gives you everything you need. Those who play sports often eat healthier and are less likely to be hungry.

8. Drink enough

Thirst and hunger are often confused with each other. You should drink 1.5 to 2 liters of water or unsweetened infusions per day. If you play sports or do heavy physical work, you should drink even more.

If you’re not sure if you’re hungry or thirsty, drink a large glass of water and wait a few minutes. If hunger doesn’t improve, have a nutritious snack to help fight hunger.

9. Don’t have them within reach

Beyond all the physiological explanations, if we become infatuated and fall into the temptation of consuming foods that only provide sugar, it is because these products exist and we have them at our fingertips. Make sure they don’t come into the house.

Instead, always have in the refrigerator healthy and delicious vegetables that you can snack on, such as carrots, cucumbers, cherry tomatoes, etc. Whenever you have a craving, go to them.