The Common Habit That Leads to Sugar Cravings ...Saudi Arabia

Maybe you crave something sweet at night, after dinner while you’re unwinding in front of the TV. Or perhaps you’re an afternoon sweets lover, always on the hunt for something sugary during the lull between lunch and dinner. While there’s certainly nothing wrong with enjoying a sugary treat every now and then, if you find yourself craving sugar frequently and it’s hindering your weight loss goals, you may be wondering how to keep these cravings at bay.

According to functional nutrition therapy practitioner Alexa Aboudaram, FNTP, there’s one habit that many people don’t realize causes sugar cravings: skipping meals. Keep reading to find out exactly how skipping meals can lead to sugar cravings. Plus, get tips for how to crave sugar less and healthy ways to manage a sugar craving when it does hit.

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Aboudaram explains that the reason why skipping meals leads to sugar cravings is due to the way it impacts blood sugar levels. “When you skip meals, your blood sugar naturally drops and your body goes into survival mode. It needs blood sugar to stay within a certain range, so it signals for a quick energy source—typically in the form of sugar,” she says.

She explains that depriving the body of calories makes it crave high-calorie foods to recover. “This is your body’s instinctive response, trying to replenish energy stores as quickly as possible. Unfortunately, this often leads to reaching for sugary, processed foods,” Aboudaram says. While sugary foods can lead to a short-term energy boost, Aboudaram explains that it’s followed by an inevitable crash, which can lead to feeling drained.

Related: Got a Sweet Tooth? Use These 10 RD-Approved Tips to Curb Your Cravings ASAP

Registered dietitian Amber Pankonin, RD, also says that skipping meals can be detrimental. “Depending on the individual, skipping meals can lead to excess hunger causing some folks to overeat later in the day. Taking time for balanced meals or scheduled snacks could prevent overeating at other times throughout the day,” she previously told Parade.

Registered dietitian Caroline Thomason, RD, also says skipping meals is a bad idea—especially if you’re trying to lose weight, previously explaining to Parade, “The reason [skipping meals] is a mistake is that being too restrictive too fast can have negative consequences that lead to overeating and feeling out of control later—thus, negating the efforts.”

Related: 'I'm a Registered Dietitian, and One Food Can Stop Your Junk Food Cravings for Good'

How to Manage Sugar Cravings

Instead of skipping meals, Aboudaram says to make sure you’re getting enough protein. This, she says, not only helps provide the body with energy, but will also lead to less sugar cravings. “Eating enough protein is one of the most important ways to reduce sugar cravings," Abourdaram emphasized. "Your body needs adequate fuel to function properly and if you're not getting enough protein, your energy levels can crash—leading to intense cravings for quick sugar fixes.”

Scientific research backs this up, showing that a high-protein diet reduces unhealthy snacking, including for sugary foods.

In addition to upping your protein intake, Aboudaram says that another way to reduce sugar cravings is to eat every three to four hours. She explains that this will help keep blood sugar levels steady, preventing the body from going into the survival mode she previously mentioned, which is what leads to high-calorie cravings.

Related: Craving Sugar? Here's What Your Body Is Actually Trying To Tell You

If you are experiencing a high level of stress or aren’t getting enough sleep, these are two more factors that Aboudaram says can cause sugar cravings.

“Aim for at least eight hours of sleep each night to keep your hormones in balance," she advised. "When it comes to stress management, everyone is different. Whether it's unwinding in a warm bath, meditating, hitting a punching bag or going for a walk, find what helps you relax and recharge.”

Scientific research shows that exercise and meditation (two effective ways to manage stress) both lead to less sugar cravings.

Even with these healthy habits in place, it’s completely natural to crave sugar from time to time. When a craving hits, Aboudaram recommends first drinking a glass of water. She says that this is because thirst is often mistaken for hunger. Still craving something sweet? Aboudaram recommends snacking on fruit. “In general, fruit is a solid choice to satisfy a sweet tooth because the fiber it contains slows the digestion of natural sugars, keeping cravings at bay longer,” she says, adding that berries are an especially good choice because they are lower glycemic than many other fruits, which means they won’t spike blood sugar as much.

“If you’re still craving something a little extra, go for a smoothie with protein and fiber, dark chocolate with nuts or berries with unsweetened Greek yogurt. These options will not only satisfy your sweet tooth but also help stabilize your blood sugar and keep you feeling full,” Aboudaram added.

Constantly craving sugar can also be a sign of an underlying health condition, Aboudaram says. So if your sugar cravings aren’t going away, be sure to talk to your doctor about it.

It bears repeating that there’s absolutely nothing wrong with having a sweet treat every now and then. Food isn’t just about nutrition; it’s about enjoyment too. But if you are trying to lose weight in a healthy way and frequent sugar cravings are getting in the way of meeting your goal, the tips shared above can help.

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