We have all been there: that moment when a sugar craving hits so hard you feel shaky, uncomfortable, and unable to focus on anything else. It’s almost like your body will not let you function until you give in to the craving. But why does this happen? What is going on inside your body when these intense sugar cravings strike?
If you have ever experienced a craving so intense that it feels like a sugary snack is the only solution, you are likely dealing with something deeper than just a hankering for sweets. It could be a sign that your blood sugar is imbalanced.
Understanding the Blood Sugar Rollercoaster
Our bodies are naturally programmed to keep blood sugar levels within a tight range. When blood sugar spikes or dips too dramatically, it can lead to physical symptoms, including cravings, shakiness, and even irritability.
Think of it like this: when you consume something high in sugar or refined carbohydrates, your blood sugar rapidly spikes. Your body responds by releasing insulin, which lowers your blood sugar levels. But sometimes, it overcompensates, causing blood sugar to drop too low. When that happens, your body signals a need for quick energy to bring blood sugar back up, which results in—you guessed it—another sugar craving.
This is the typical blood sugar rollercoaster:
- Step 1: You crave something sweet or caffeinated.
- Step 2: You eat or drink it, causing a rapid spike in your blood sugar.
- Step 3: Your body releases insulin to bring blood sugar levels down.
- Step 4: The insulin works too well, causing a drop in blood sugar, leaving you feeling shaky and low.
- Step 5: You crave something sweet or caffeinated again to fix the drop.
And so, the cycle continues.
While this rollercoaster might feel like a natural part of life, constantly needing sugar to feel “normal” is a sign that your body is struggling to maintain stable blood sugar. The good news is, with a few changes, you can step off the ride and regain control of your energy, mood, and cravings.
Let’s break down five ways to stop sugar cravings in their tracks and support balanced blood sugar.
1. Fuel Your Day with Protein and Fat
One of the most effective ways to stabilize blood sugar and curb cravings is by incorporating high-quality protein and fat into your meals. These macronutrients provide your body with the building blocks and energy it needs to function optimally, without the rapid spikes and crashes caused by sugar and refined carbs.
Why protein and fat?
Protein helps stabilize blood sugar by slowing down the digestion and absorption of carbohydrates. Fat, on the other hand, provides long-lasting energy and further reduces the glycemic response of a meal. Together, they provide a steady fuel source for your body, keeping hunger and cravings at bay.
Some great protein and fat-rich options include:
- Organic, pasture-raised eggs
- Grass-fed beef and poultry
- Wild-caught seafood like salmon or sardines
- Organic, whole-fat dairy like yogurt and cheese
- Plant-based proteins and fats like chia seeds, hemp seeds, flaxseeds, nuts, and avocados
Tip: To maximize blood sugar control, aim to include a source of protein and fat at every meal and snack. Not only will this help curb cravings, but it will also keep your energy levels stable throughout the day.
If you are on a budget, remember that not all foods need to be organic or pasture-raised to be beneficial. Focus on what is accessible to you and make choices that prioritize whole, unprocessed foods.
2. Minimize Refined Sugars and Processed Carbs
Refined sugars and processed carbohydrates are some of the biggest culprits when it comes to blood sugar spikes. These foods are often low in fiber and essential nutrients, which means they are digested quickly, leading to a rapid rise in blood sugar levels. While indulging in a sugary treat every now and then is fine, regularly consuming these foods can trap you in the cycle of blood sugar highs and lows.
Examples of refined sugars and processed carbs include:
- Sugary snacks like candy, cookies, and pastries
- Sweetened beverages like sodas and energy drinks
- Refined grain products like white bread, pasta, and cereals
What happens when you eat these foods?
When you consume refined sugars or processed carbs, your body quickly absorbs the sugar, leading to a blood sugar spike. This triggers the release of a large amount of insulin, which causes blood sugar to drop rapidly, often resulting in feelings of shakiness, fatigue, and—you guessed it—more sugar cravings.
Tip: Instead of reaching for refined carbs, try opting for whole, nutrient-dense foods that provide fiber, vitamins, and minerals, such as:
- Vegetables (especially leafy greens)
- Whole grains like quinoa, brown rice, or oats
- Legumes such as lentils or chickpeas
- Fruits with a lower glycemic index, such as berries, apples, or pears
By making these swaps, you will provide your body with the nutrients it needs to maintain stable blood sugar and avoid the cravings associated with rapid spikes and crashes.
3. Stay Hydrated to Tame Cravings
Did you know that sometimes when you think you are hungry or craving sugar, you might actually just be thirsty? Dehydration is a common but often overlooked contributor to blood sugar dysregulation. When your body is dehydrated, it can struggle to maintain stable blood sugar levels, leading to an increase in sugar cravings.
A study by Johnson et al. (2017) found that even mild dehydration can negatively impact glucose regulation in people with type 2 diabetes, which suggests that staying hydrated may play a key role in managing blood sugar.
What should you drink?
The best way to stay hydrated is by consuming water or other non-caffeinated beverages that support hydration. High-quality filtered water is ideal, but you can also include herbal teas, bone broth, or even water infused with electrolytes to support proper hydration.
As a general rule, aim to drink about half your body weight in ounces of water each day. For example, if you weigh 140 pounds, that’s around 70 ounces of water daily.
Tip: If you struggle with drinking enough water, try carrying a reusable water bottle with you throughout the day as a reminder to sip regularly. You can also infuse your water with fresh fruits, herbs, or a splash of lemon juice to make it more enjoyable!
4. Exercise Regularly to Stabilize Blood Sugar
Physical activity is one of the most powerful tools you have for regulating blood sugar and improving overall health. Regular exercise improves your body’s sensitivity to insulin, helping to lower blood sugar levels and reduce the likelihood of cravings.
According to Kirwan et al. (2017), exercise is a key component in managing type 2 diabetes because it enhances glucose uptake by muscles and improves insulin sensitivity. Whether you are engaging in aerobic activities like walking, cycling, or resistance training with weights, incorporating movement into your routine can help keep blood sugar stable and cravings at bay.
What kind of exercise is best?
The good news is that there is no one-size-fits-all approach to exercise. The best type of physical activity is the one you enjoy and will stick with long term. Some options to consider include:
- Walking, jogging, or biking
- Resistance training with dumbbells, resistance bands, or bodyweight exercises
- Yoga, Pilates, or stretching routines
Aim for at least 150 minutes of moderate exercise per week, spread across 3-5 days. This could be as simple as a 30-minute walk five days a week or a combination of different activities that you enjoy.
Tip: If you are short on time, try breaking up your exercise into smaller, manageable chunks throughout the day. Even a 10-15 minute walk after a meal can help improve blood sugar control!
5. Prioritize Restful Sleep
It may not seem obvious, but sleep plays an important role in regulating blood sugar and preventing cravings. Research has shown that sleep deprivation can impair glucose metabolism and increase insulin levels, making it harder for your body to maintain stable blood sugar (Knutson, 2007).
Additionally, poor sleep can disrupt the hormones that regulate appetite—leptin and ghrelin. When you are sleep-deprived, your body produces less leptin (which signals fullness) and more ghrelin (which signals hunger), making it more likely that you will reach for sugary or high-carb foods to satisfy cravings.
How much sleep do you need?
For optimal blood sugar regulation and overall health, aim for 7.5-8 hours of quality sleep each night. If you are going through a period of life where this is not possible—whether due to work, family obligations, or other factors—try to incorporate restful moments whenever you can, and prioritize sleep hygiene by creating a calming bedtime routine.
Tip: To improve the quality of your sleep, try the following:
- Avoid caffeine in the afternoon and evening.
- Create a dark, cool, and quiet sleeping environment.
- Set a consistent bedtime and wake-up time, even on weekends.
- Wind down before bed with calming activities like reading, journaling, or practicing relaxation techniques.
Putting It All Together
Balancing blood sugar and curbing sugar cravings does not have to be complicated. By making a few key lifestyle shifts—like prioritizing good-quality proteins and fats, minimizing refined sugars and processed carbs, staying hydrated, incorporating regular exercise, and getting enough sleep—you can take control of your health and get off the blood sugar rollercoaster for good.
Where should you start?
If this feels overwhelming, do not worry! You do not have to make all of these changes at once. Start by picking one habit to focus on, like drinking more water or adding a source of protein to each meal. As you get comfortable with one change, gradually layer in another. Over time, these small, consistent actions will add up, and you’ll start to notice fewer cravings, more balanced energy, and better overall health.
You’ve got this!
Disclaimer: The information provided in this blog is not intended to replace professional medical advice. Always consult your healthcare provider before making any changes to your diet or lifestyle.
References
Johnson, E. C., Bardis, C.N., Jansen, L.T., Adams, J.D., Kirkland, T.W., & Kavouras, S.A. (2017). Reduced water intake deteriorates glucose regulation in patients with type 2 diabetes. Nutrition Research, 43, 25-32. https://doi.org/10.1016/j.nutres.2017.05.004
Kirwan, J.P., Sacks, J., & Nieuwoudt, S. (2017). The essential role of exercise in the management of type 2 diabetes. Cleveland Clinic Journal of Medicine, 84(7 Suppl 1), S15-S21. https://doi.org/10.3949/ccjm.84.s1.03
Knutson, K.L. (2007). Impact of sleep and sleep loss on glucose homeostasis and appetite regulation. Sleep Medicine Clinics, 2(2), 187-197. https://doi.org/10.1016/j.jsmc.2007.04.003