The constant desire to eat candy, chocolate, or cookies is not just a "bad habit." Medical professionals and dietitians note that the craving for sweets may reflect the physiological needs of the body related to energy deficiency, hormonal imbalance, or a lack of certain vitamins and minerals.
What Exactly Can Be Behind the Craving for Sweets
According to specialists, several objective reasons can lead to high "sugar cravings":
Low magnesium levels. This mineral is involved in the functioning of the nervous system and energy metabolism. A deficiency can lead to fatigue and irritability, making sweets seem like a quick source of energy.
Chromium deficiency. Chromium helps the body effectively use glucose. Without sufficient chromium, tissues respond poorly to insulin, causing cells to feel energy-deprived and prompting a search for quick carbohydrates.
Zinc deficiency. Zinc is involved in regulating blood sugar levels and insulin function. Its deficiency is associated with impaired feelings of satiety, which can intensify "sweet" desires.
Hormonal and metabolic factors. For example, unstable blood sugar levels or the influence of stress hormones (cortisol) increase appetite specifically for quick sources of energy, such as sugar.
Lack of protein and healthy fats in the diet. These macronutrients provide a longer-lasting feeling of fullness, and their deficiency may drive the body to seek instantly digestible calories.
When Sweets Are Not the Solution
Experts emphasize that moderate sugar consumption is not dangerous in itself — international recommendations from the World Health Organization (WHO) allow for up to 5–10% of energy from added sugars in the diet. However, an excess of simple carbohydrates in food increases the overall sugar intake and can mask deficiencies of other nutrients.
Moreover, sweet foods can provide a temporary feeling of "mood elevation" due to the release of neurotransmitters (serotonin and dopamine), but this is only a short-term effect that does not address the underlying issue.
What to Do
To reduce the constant craving for sweets, experts recommend:
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including sufficient amounts of high-quality proteins and healthy fats in the diet (meat, fish, eggs, nuts, vegetable oils);
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monitoring the even distribution of carbohydrates throughout the day;
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checking the levels of key minerals and vitamins (magnesium, chromium, zinc) with a doctor, if possible;
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considering factors such as stress and sleep quality, which also enhance the desire to quickly obtain energy specifically from sweets.
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