Most people know the risks that sugary treats and beverages can pose to our health. However, we still consume it, and some of us can’t get enough of it.
Sugar cravings are a common struggle for many people, which often leads to excessive sugar intake, which in turn causes health issues, such as weight gain, energy crashes, and insulin resistance. But what if we told you that sometimes, these cravings can act as a signal to underlying nutritional deficiencies? Dr Birali Swetha, Chief Dietitian, Gleneagles Aware Hospital, LB Nagar, Hyderabad, sheds light on the link.
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Sugar Cravings: A Sign Of Nutrient Deficiency?
Nutrient deficiency occurs when people do not get sufficient vitamins and minerals, leading to various symptoms and health complications. This can be caused by poor dietary intake, bad eating habits, chronic health conditions, and certain medications.
While common symptoms include muscle weakness, fatigue, bone loss, constipation, tingling and numbness, and heart palpitations, an intense craving for sugar can also highlight the same.
According to Dr Swetha, here are some deficiencies that may contribute to persistent sugar cravings:
Magnesium: It plays an important role in glucose metabolism.
Chromium: It is necessary for regulating blood sugar levels.
Zinc: It is needed for insulin production and appetite regulation.
Iron: Low iron levels can cause fatigue, leading the body to seek quick energy sources like sugar.
B Vitamins (B1, B6, B12): Deficiency in these vitamins may result in low energy levels, causing sugar cravings.
How To Differentiate Between Nutrient Deficiency-Related Sugar Craving And Other Causes
Dr Swetha suggests that sugar cravings can be caused by various factors, including nutrient deficiency. However, it is crucial to understand the underlying cause for proper treatment.
While deficiency-related sugar cravings are often persistent, stress-induced cravings typically occur in response to emotional distress, anxiety, or sleep deprivation, as sugar temporarily boosts serotonin and dopamine, the doctor explains.
This means that nutrient deficiency can lead to sugar cravings regardless of emotional state and may also be accompanied by fatigue, mood swings, or muscle weakness.
Furthermore, Dr Swetha points out that eating sugary or carb-heavy foods, or skipping meals, can also mess with your blood sugar. This creates a cycle of wanting more sugar to feel better, followed by energy crashes.
It is important to understand that cutting out certain foods completely is also not a solution to curb cravings. A 2020 study published in the Current Nutrition Reports found that avoiding certain foods for a short time can make you crave them more, but sticking to a diet long-term may actually reduce cravings. This happens because cravings are like habits; they can be learned and unlearned over time.
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How To Reduce Sugar Cravings
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Depending on the cause, your sugar cravings can be managed accordingly.
If your cravings are associated with nutrient deficiencies, it is crucial to understand which nutrient your body is lacking. Incorporating healthy foods rich in magnesium, iron, and zinc may help relieve the symptoms. In case of severe deficiency, doctors may advise supplementing magnesium, chromium, zinc, B vitamins, and iron (if deficient); however, it is best to consult a doctor before taking supplements.
Additionally, Dr Swetha recommends increasing protein and healthy fats to help stabilise blood sugar and reduce the need for quick energy fixes. Eating fibre-rich foods like whole grains, legumes, and vegetables can also help by slowing digestion and preventing sugar spikes.
Most importantly, stay hydrated, as dehydration can sometimes be mistaken for hunger or sugar cravings.
If you can’t curb sugar completely, opt for natural sweeteners, including fruits. Also, avoid skipping meals, as hunger increases cravings for high-sugar foods.
Conclusion
Sugar cravings aren't always about lacking willpower. Something, they can also mean underlying health conditions, including nutritional deficiencies that need to be addressed. By making mindful food choices, practising healthy eating habits, staying hydrated, managing stress, and ensuring adequate nutrient intake, one can reduce sugar cravings and support overall health. If your cravings persist, consulting a doctor may help.