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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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January 28, 2008

Dear Mark: Sugar Cravings

By Mark Sisson
92 Comments

Dear Mark,

I do pretty well in the fitness department, love my veggies and get plenty of protein. My problem is that I can’t seem to shake my sugar cravings. Suggestions?

I get some version of this question on a fairly regular basis. A common theory says that we evolved to crave sweet tastes in order to seek out healthy fruits to diversify our diets. The problem comes in the current age when our inclination is bombarded with the likes of Coco Puffs, Snickers and pudding packs.

Research has found (surprise, surprise) that sugar has addictive properties complete with a serotonin rise and crash as well as some cranky withdrawal symptoms. And high fructose corn syrup? I could write a monolithic rant on the stuff. Though it’s multiple times sweeter than processed sugar, high fructose corn syrup doesn’t trip the satiety signal in our brains like sugar does. It’s the bottomless pit of sugars.

The goal, then, is to feed your body’s real needs. We did a piece on hunger a few weeks ago that talked about the body’s physical instinct to fulfill all its five tastes, sweet being one. Try working in some fruit (preferably a low glycemic option like berries) with each meal. Additionally, use spices like cinnamon, coriander or nutmeg as well as splashes of lemon, lime or pomegranate juices to add naturally sweet flavor to your foods. Additionally, cinnamon, nuts and a chromium picolinate supplement all help stabilize blood sugar, which can help keep those dip-related cravings at bay.

Keep in mind also that sugar cravings can signal that you aren’t feeding your body properly in other ways. Lack of sleep, stress, dehydration, caffeine crashes and plain hunger go hand in hand with sugar cravings. Research has even shown that a deficiency in alpha-linolenic acid (those handy little omega-3s) can dull a person’s perception of sweetness, encouraging him/her to crave more sugar to satisfy the natural taste. You gotta love those ALAs!

Another suggestion I have for battling the sugar beast: learn to enjoy your food more. Cravings often have psychological dimensions. Just two familiar words: comfort food. Step up your game a bit to make your meals even more flavorful and satisfying, and don’t eat on the run. Also, come up with some healthy indulgences like a great tasting herbal tea around midmorning or some strawberries with mascarpone cheese to get you through an afternoon slump.

In addition to plenty of rest, hydration and solid nutrition, exercise is absolutely essential in combating serious and chronic cravings. As I mentioned above, sugar raises serotonin levels, and that boost can easily figure into cravings. But guess what? Exercise raises serotonin as well. If you can, plan your workouts around the time of day when cravings tend to hit. If the cravings descend in the middle of the afternoon (as is common for many people) and can’t get away from work, find an excuse to step away and run up a few flight of stairs for your mission (real or concocted).

Uwe Hermann Flickr Photo (CC)

Further Reading:

How to Cheat

The Best Low Carb Fruits (and Worst)

DietHack: How to Manage Your Food Cravings

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92 Comments on "Dear Mark: Sugar Cravings"

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yunkstahn
yunkstahn
8 years 8 months ago
I’m so glad this came up! There’s something about this I’ve been wondering for a while: is it sugar itself (in all its many forms) that we crave/causes all the trouble or is it sweetness in general? I’ve completely cut out sugar from my food intake–honey and agave nectar and barley malt as well–but I do use a few drops of stevia occasionally in plain yogurt or with straight cocoa powder. And I do eat fruit regularly, mostly berries, bananas, and apples. I had to fight long and hard to beat my sweet tooth but have recalibrated my sense of… Read more »
tatsujin
8 years 8 months ago

Incorporating berries with meals is really good advice. It has helped my girlfriend (a recovering sugar junkie) tremendously.
T.

http://www.feelgoodeating.blogspot.com

Mark Sisson
8 years 8 months ago

yunkstahn,

Sorry…it’s the sweetness we crave. So replacing sugar with Stevia still feeds some part of that craving and prolongs the agony. That’s one reason why people who drink lots of diet sodas still gain weight (the body gets the hint of sweetness, but when it doesn’t recognize the calories, it overcompenstaes by wanting more actual calories).

In my world, I have “relearned” to crave the taste of fat more than the taste of sugar. When I’m hungry, a handful of nuts will satisfy me whereas I might have wanted carbs as a snack in the past. Give it a try.

gfeg
gfeg
5 years 3 months ago

I am sorry. I don’t think you know what you are talking about. Stevia does not cause craving unlike other sweetners

Denise hendrickx
Denise hendrickx
4 years 3 months ago

Stevia can cause craving , because even the thinking of sugar can trigger insuline release ( vagal response) unfortunately it is very complex

tatsujin
8 years 8 months ago

Mark,
I’ve noticed I crave meat more so then fats.
The fats (like nuts) satisfy me longer though.
It seem my body works through the meat/protein a lot quicker.

Thanks again for your great vitamins! They are truly unbelievable.

Marc

Sonagi
Sonagi
8 years 8 months ago

So replacing sugar with Stevia still feeds some part of that craving and prolongs the agony.

Stevia itself is agony. I never found it palatable, save for a pinch to lessen the bitterness of black coffee.

Jo-Anne
Jo-Anne
4 years 5 months ago

Yep! If it’s not real, no deal….if it’s white, it’s not right……

yunkstahn
yunkstahn
8 years 8 months ago
Thanks for answering my question! I do only use a few drops of stevia in my morning yogurt but will try to use less and less. (Nonfat plain, soon switching over to the full-fat variety, likely goatsmilk rather than cow. I grew up on skim milk and nonfat yogurt, so even 2% dairy makes my knees buckle with butterfat bliss. I’m processed-“foods” free and have recently gone completely grains-free, so whole dairy–in moderation–seems a logical next step. Chalk up another paleo diet convert!) I’m with you on the fat cravings–that’s definitely replaced the sugar urge for me. Nuts. Can’t get… Read more »
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Donna
Donna
8 years 8 months ago

I know someone who drinks a diet coke sunup till sundown, has always done this and never loses an ounce. But, she’s not changing her eating habits.

Personally, the more vegetables, fruits, nuts, poultry and fish i eat, the more of that is what i enjoy eating into my daily diet. But, once in a while, “not” often, i do eat a small bite of
70-85% dark chocolate. I do NOT crave sugary sweets. Veggies is my “favorite” snack!

Mark Sisson
8 years 8 months ago
J., The “fat is awesome” plan does still depend on low carbs. When you increase carbs, you increase insulin, so a diet that has appreciable amounts of fat AND carbs means that insulin is driving not only the carbs, but the fats into storage. Fats are awesome when they are 1) healthy (not trans or hydrogenated) and 2) calorically equivalent to the eliminated carbs. That means that the jar of almond butter can still be a problem if it represents an extra 600 calories a day you wouldn’t have otherwise consumed. Of course, protein is always first and foremost in… Read more »
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[…] Dear Mark: Sugar Cravings […]

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[…] Dear Mark: Sugar Cravings – Jan. 28 […]

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[…] Dear Mark: Sugar Cravings […]

Sonal
7 years 11 months ago

I have been fighting my sugar craving for years. This is the first time that I have been without sweets and chocolates for a month at a stretch. I have written how I have controlled my sugar craving in my blog. Once I learnt to change my thoughts from the chocolates and sweets to some other subject, I could easily forget my sugar craving.

Sonal
http://winwithpersonality.com

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[…] Sugar Cravings […]

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[…] Dear Mark: Sugar Cravings […]

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[…] Dear Mark: Sugar Cravings […]

Signy
Signy
7 years 19 days ago

There is a herb that I use that helps my sugar cravings. It’s called “Gymnema”. If you get the liquid, you can put it in a bit of water and gargle with it. It temporarily (20-30 minutes) makes you not barely able to taste sugar. I only use it if I know that I am going to be seriously tempted.

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[…] (so to speak), and when it’s used up, that’s it. In a given day we might defend against donut cravings at the office all morning, force ourselves to keep our head off the desk in an afternoon slump, […]

Karly Randolph Pitman
6 years 10 months ago
I’m sugar sensitive: One bite of sugar gives me cravings where I just want more and more and more and end up bingeing on sugar. Honey, refined sugar, agave: the source isn’t the issue but the need for a “sweet hit.” The only solution for me was abstinence. I learned how to accept my body’s limits and give up sugar for good – gaining the health and wholeness I needed. I share my story at http://www.firstourselves.com, where you can download my free ebook about how I kicked my sugar habit, Overcome Sugar Addiction, which has been downloaded by thousands of… Read more »
Tin Tin
Tin Tin
6 years 10 months ago

Mark mentions a chromium picolinate to regulate blood sugar levels in his post. He doesn’t give any more info on it though. Has anyone had any experience with this supplement. Does it make a noticeable difference?

thxs

Alexander Rinehart, MSACN
6 years 9 months ago
Great article as it applies to so many people. I have found that when you give the body what it needs to express health and are eating multiple meals during a day and plan appropriately to make it work in your schedule, the cravings will go down after 3-4 days. Planning is so important, when you fail to plan, you plan to fail. In response to the person asking about Chromium and cravings, I have not seen research specific to cravings, but there is more positive research than there is negative on chromium improving symptoms and bloodwork in diabetic patients.… Read more »
Judy Geller
Judy Geller
6 years 6 months ago
I gave up sugar over two months ago and can’t believe how my life has changed for the better…I have more energy. My husband is not a sugar addict and sometimes wants to cook with brown sugar..I have reached the point where when I open the cupboard and see the box of brown sugar it no longer calls to me. Dr. Oz said that sugar is an acquired taste…hard for me to believe that most people would at first find sugar unappealing and then eventually start liking it..is he wrong? I also learned that sugar addiction is genetic…and remembered from… Read more »
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[…] you find yourself more tired in the afternoon? Are you craving carbs suddenly? What’s your workout schedule these days? If you made a food journal, would you be […]

Sarah
6 years 4 months ago

Mark,
So I’m looking through the net and trying to figure out the fun question of sugar cravings. You seem to be knowledgeable, and I read your post along with the comments.

I read on another site that sugar cravings go hand in hand with fiber. Is it possible to crave sugar because there is not enough fiber in my body?

Thanks!
Sarah.

Ike
Ike
6 years 4 months ago

I think this is a more appropriate use of sugar.

http://www.youtube.com/watch?v=BV0RL7vK44E

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[…] Reading Corner: from Mark Sisson: Sugar Cravings […]

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[…] Dear Mark: Sugar Cravings […]

Coralie Garreh
6 years 2 months ago

Interesting and fantastic stuff you have here. Keep posting! I’m constantly looking to read on that issue.

Laura
6 years 1 month ago

Maybe the cravings come from stress. Try to do something relaxing, sometimes just a simple walk in a beautiful park makes the cravings disappear.

Swint
Swint
6 years 20 days ago

The only way I can kick sugar cravings is to only eat meat and spices. No salt, vegetables, and especially fruit. Not even fresh herbs. Not even a raspberry.

It’s like I have to choose between a balanced meat and veg diet or being psychologically healthy and not obsessing about sugar. Lately, I’ve just been eating the meat, because obsessing about sugar and not eating it is completely exhausting.

kim
kim
6 years 7 days ago

Hi Mark,

what’s your take on pumpkins, sweet potatoes and dried dates as I love them. Need to shake them off?
Much thanks!!

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[…] your maximum heart rate for extended periods of time, you’re burning glycogen. Your body in turn craves even more sugar to replenish the lost stores, so you polish off a heap of carbs, preferably simple and fast-acting. […]

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[…] for your success in this case. In fact, you probably can’t eliminate a long-term sweet-toothed sugar craving without eliminating […]

Suvetar
Suvetar
5 years 5 months ago
When I first started out eating primal, my sugar cravings were just outragious. Within the first 3 months I had to give in and chow down on mexican pastries (they don’t have HFCS just plain old crappy white sugar). Those cravings kept on going strong until about 6 months into Primal…and finally seemed to taper off. By that time I could satisfy the moderate sugar cravings with just fruit. It takes the brain quite some time to adjust to a new diet. I’ve added Azomite (red mineral clay) to my primal eating habits and the salt/sugar cravings are completely gone.… Read more »
D.H.
D.H.
4 years 3 months ago

This is so interesting , How did you use the clay? Where can we buy it?

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[…] Rib yourself of Sugar Cravings […]

EnglishRose
EnglishRose
5 years 3 months ago

I eliminated sugar (and sugar substitutes) for 3 or 4 years and transformed my life. I stopped even catching colds. I have not been to a doctor in all that time. It is miraculous.
Recently I tried one chocolate and at once the intense addiction feelings returned.

It is certainly possible to lose the desire for it and much better for you.

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[…] sugar is one insanely powerful drug. Addictive, to […]

Jessica
Jessica
5 years 18 days ago

I am only in my second week of going primal. Before I only ate lean chicken. But now I seem to crave red meat or fatty meat all the time! Thankfully the forums have explained to me that this is perfectly normal, especially now with the cold autumn weather outside.

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[…] sugar is one insanely powerful drug. Addictive, to […]

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[…] generally more expensive – particularly the sensitive summer produce. We might get different cravings or be more likely to put on weight in these months. We may even feel our own inclinations toward […]

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[…] is generally more expensive – particularly the sensitive summer produce. We might get different cravings or be more likely to put on weight in these months. We may even feel our own inclinations toward […]

Laurie
Laurie
4 years 10 months ago

I gave up sweetened foods (candy, cakes, etc) for 9 months. For those 9 months (actually 8, after getting over the addiction), I lost weight, didn’t struggle with eating. The holidays rolled around and I listened to the “just one can’t hurt” folks. Now I have put back on 5 lbs and am struggling with the sugar addiction yet again. So now I am going back to a more paleo diet and shutting my ears to these folks.

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[…] Add cinnamon to your life. This spice has been shown to help stabilize blood sugar levels, which may help prevent dips that send you towards the candy bowl. […]

Dave
Dave
4 years 9 months ago

I decided to take a step into the Primal diet lately. Today marks the end of the second day. My family has ordered a pizza for dinner, and are making sweets for the holidays. I crave them very badly! Pizza, cinnamon rolls, chocolate smores. Normally I would just indulge in them, but now that I’ve taken grains out of my diet, I want them even more.I settled on eating a salad with a few apple chunks in it for now, but how long will it take for these intense cravings to go away?

Rip
Rip
4 years 8 months ago

I found that after eating a meal with a decent amount of fat – pork belly, for example – I didn’t crave sweets or chocolate for hours afterwards. Two slices of pork belly for breakfast would set me up for well into the afternoon, and I had no cravings at all – and this from someone who would constantly crave chocolate throughout the morning. Something for your readers to try if they too struggle with cravings.

Jo-Anne
Jo-Anne
4 years 5 months ago

I realised the same thing…..I add extra butter when I scramble my eggs for breakfast and I find I can last well past lunch time and truth be told I sometimes forget to have lunch…..not good I know…

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[…] Ano, cukr je šílen? silná droga. Návyková. […]

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[…] Understanding sugar cravings – from Mark’s Daily Apple. […]

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4 years 8 months ago

[…] Marks Daily Apple – “Sugar Cravings” […]

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