Why do we crave sugar and salt so much?
- Web Developer
- Jul 20, 2021
- 6 min read
I am not a big sweet lover. I am not a huge fan of fast food either. But then why is it so hard to fight those temptations?? Put a slice of cheesecake or a soft and gooey Mysorepak in front of me and out goes my resolve to eat no refined sugar. Bring in a plate of french fries and I instantly forget what such salty food does to my body. If I (someone who doesn’t even love it that much) have such a hard time, how difficult would it be for those who actually enjoy it?
Why do we crave sugar and fat/salt more than any other flavour? Every time we need a “pick me up”, we head to the fried, sugar coated, salty and buttered items. Why are they so powerful, and how can we beat them? Give into this craving too often and you might be setting yourself up for a slew of negative health outcomes. All that extra sugar can lead to higher caloric intake and contribute to chronic inflammation.
The reasons we crave sugar and salt are partly physiological, partly psychological and partly because of the environment in which we live. If the body doesn’t get the fuel it needs, then strong physical cravings can manifest. What kind of fuel does your body need? A balanced intake throughout the day of high-fiber carbohydrates, lean protein and heart-healthy fats.
Are you guilty of these three factors that can contribute to cravings?
You are starving yourself: If you think you are being smart by living on a diet of only salads, think again. If you go too long without eating, your body will crave the fastest fuel it can think of — refined grains and simple sugars. These are also known as empty carbs such as chips, as well as candy and cookies. Another popular trap you may be guilty of is meal-skipping or waiting too long between meals to eat. This leads to significant hunger, which makes you crave anything sweet or salty you can get your hands on. Having an an all or nothing mentality— forbidding all foods with sugar or salt — can backfire too. most people tend to give in and resume eating the foods they’ve restricted. That often leads to bingeing.
You have no idea how addictive it can be: Many food companies conduct research to determine which food components will tempt consumers’ taste buds the most. Our brains are wired to enjoy things which make us happy. Sugar, in particular, releases brain chemicals, like serotonin, that make us feel good. This leaves us wanting to experience that good feeling over and over again, day after day. Some sweet and salty foods and drinks are incredibly addictive. That’s why many processed foods are loaded with them. They trigger the release of dopamine, a brain chemical that motivates us to engage in rewarding behaviours. Over time, our tolerance for sweet and salty foods builds up, and we need more to reward ourselves.
Stress: Before you indulge, check your fatigue level. Stress may impair your adrenal gland’s ability to regulate sodium, which may lead to salt cravings.
Thirst: Take thirst into account, too. Some research suggests that mistaking dehydration for hunger may trigger cravings as well.
Sleep: The relationship between what you eat and how you sleep is complex. A study showed that people who don’t get enough sleep tend to crave foods that are sweet, salty and starchy. This may be because they’d like to boost their energy levels. It causes the hormone cortisol to flood your body, releasing glucose from your liver, which in turn raises your blood sugar. We know fluctuations in blood sugar can cause cravings, so being constantly stressed is like begging for trouble.
Blood sugar imbalance: When your body ingests sugar, your blood sugar spikes and your body releases insulin to lower it to a safer level. If the insulin brings your blood sugar level a bit too low, as often happens, your body craves foods that will raise it and increase your energy. You’re on a blood sugar roller coaster, and it’s hard to get off it. The key to balancing blood sugar is to eat foods that prevent too much insulin from being released, such as protein and healthy fats, and consuming only small amounts of sugar (if any). It’s also important to eat regular meals and snacks, because blood sugar drops when you skip a meal.
Not eating essential nutrients: Unlike sugar, healthy fats and protein provide slow and steady forms of energy, more like a flat, newly paved road rather than that glucose-flavoured roller coaster. When your body doesn’t find sugar for fuel, it turns to fats, so eating plenty of healthy fats such as nuts, seeds, avocados and olive oil can help your body adjust to getting its energy elsewhere. Protein helps you feel satiated, which can reduce hunger and cravings, and many of the amino acids in protein help build the brain chemicals — such as dopamine — that make us feel good. When we feel balanced and energized, we are less likely to seek a sugar high. Other important nutrients while trying to wean yourself from sugar include fiber, which slows digestion and stabilizes blood sugar; iron, which when depleted can cause low energy and cravings; and the energizing B vitamins, which are often depleted by sugar consumption and stress.
Mineral deficiencies: An iron deficiency will zap your energy, leaving you feeling fatigued and weak, and it can also be a reason for your cravings because your body will crave quick energy to perk itself up. Calcium, zinc, chromium, and magnesium imbalances can manifest themselves as sugar cravings too. These crucial minerals help maintain hydration status, which, when you aren’t properly hydrated, can erroneously make you crave sugar when you might just be thirsty. Without sufficient consumption, absorption, and storage of these minerals, you might be experiencing abnormal reactions to the thought, sight, or smell of something sweet.
You are using artificial sweeteners: It might momentarily satisfy that sweet craving, but they trick your body into thinking it’s getting fuel when it’s not. Your body soon goes looking for more calories in the form of, you guessed it, sugar, and you’re right back where you started.
Emotional connections: Your craving for desserts after dinner could be a habit cultivated during childhood. Or a craving for candy and salted snacks like potato chips could mean you have associated that particular food with a psychological sense of comfort or reward. Calorie-dense foods like potato chips, popcorn and salted peanuts are often consumed during social group activities such as watching a movie or a ballgame with friends. This associat?ion with fun, relaxation and socialising may make these foods, compared to healthier alternatives, a needless must-have during these group activities.
Hacks to outsmart these cravings
Start with a solid breakfast: High-protein breakfasts have been proven to reduce cravings. The less sugar you eat in the morning, the more balanced you will be all day.
Dehydration can make you feel hungry, so drink plenty of water. Add lemon, berries or other fruit to your water to make it more flavourful.
Get sufficient, better quality, and consistent sleep. Be diligent about going to bed and waking up at the same time each day.
Seek serotonin from other sources. Try green tea, walnuts, eggs, cheese, or increasing your exercise routine to boost your serotonin level.
Reach for foods or supplements that contain highly absorbable forms of magnesium, zinc, iron and calcium.
When you crave sweets, wait 10 minutes and change your environment. Take a walk, or get into a project. Perhaps you can distract yourself out of at least one sugar fix.
Reduce stress levels.
Avoid hunger. Maintaining a regular eating pattern, such as eating several small meals throughout the day, may help some people avoid hunger-induced cravings.
Trick your body by eating something sour when you want something sweet. The sour flavour can stimulate the taste buds and distract you from the sugar craving.
Smoothies are a sweet treat that, if made without added sugars or too many sweet foods and with plenty of fiber, will satisfy without causing a blood sugar surge.
To satisfy your sugar cravings in a more healthful way, turn to vegetables such as sweet potatoes, squash, beets and carrots. Other naturally sweet foods include coconut, bananas, frozen grapes, dates, vanilla, raw cacao and cinnamon. And high-fiber foods such as broccoli, cauliflower and kale make you feel full longer than many quickly digested foods such as cereal, bagels and other simple carbohydrates.
How to replace cravings
Potato chips: Try replacing chips with a salty snack that is higher in healthful fats and protein, such as salted cashews or peanuts. However, bear in mind that nuts without salt are a more healthful option, as too much salt can be harmful.
Chocolate: Opt for chocolate that contains at least 70% cocoa so that it is rich in antioxidants. As dark chocolate has a more intense flavour than milk chocolate, people may feel satisfied with a smaller portion.
Candy or pastries: When craving sugary foods, try replacing them with sweet fruit, such as peaches, cherries, or melon. Keeping dried fruits, such as prunes or raisins, on hand may also be helpful for cravings on the go.
Soda: Sparkling water with a squeeze of fruit juice or a slice of orange can replace a craving for soda. It provides a similar feeling to soda but has fewer calories and less sugar.
Cheese: Try replacing full fat cheese with low fat, low sodium versions for a more healthful option. Nutritional yeast, a nutty, savoury food, can lend a cheesy flavour to foods. Nutritional yeast is rich in B-complex vitamins and folic acid, and it often contains vitamin B12.
Start slow and be consistent. Eat healthy and eat well!
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