What Causes Sugar Cravings?
Let’s be real, we’ve all been there: it’s midday, and a craving for something sweet sneaks in. You’re not necessarily hungry, but you find yourself longing for a handful of M&M’s or a sugary coffee drink. Where is this urge coming from? And why do sugar cravings seem to be so relentless?
Cravings are often signals of an imbalance or deficiency from the body. Some of the most common root causes of sugar cravings are blood sugar imbalance, insulin resistance, nutrient deficiencies, a gut imbalance, or can even be due to an overly restrictive diet (1).
Diets lacking essential nutrients like protein, calcium, magnesium, chromium, and B vitamins can leave the body low on energy, leading to an urge for “quick fixes” from sugary treats like soft drinks, candy, or baked goods.
While there are multiple reasons behind these cravings, adding a few natural supplements to your routine can be an effective way to curb them before they even strike. Let’s dive into some of the top supplements that can help keep those cravings in check.
Protein: The Ultimate Satiety Booster
Protein is a powerhouse macronutrient that plays a vital role in satiety and hunger regulation. It reduces levels of the hunger hormone ghrelin and helps to stabilize blood sugar levels, which explains its strong impact on appetite suppression. While protein may not typically be thought of as a “supplement,” it can be incredibly helpful in curbing cravings.
One study demonstrated that participants who consumed a 35g protein breakfast experienced lower post-meal food cravings than those who had a 13g protein meal or skipped breakfast entirely (2).
Aiming for around 30g of protein per meal is a great way to give your body what it needs to keep you full and satisfied throughout the day—making those sugar cravings less likely to strike. Whole food sources are often the best sources of protein, high-quality protein powders can be an excellent alternative if your diet needs a boost.
L-glutamine: The Gut and Blood Sugar Soother
L-Glutamine is a powerhouse amino acid that serves multiple roles in supporting the body’s metabolic health. Known for its anti-inflammatory properties, L-glutamine is commonly used to calm the gut lining and promote digestive health. This amino acid is also effective for individuals who experience frequent sugar cravings due to blood sugar imbalances and insulin resistance.
Studies have shown that regular supplementation with L-glutamine can help reduce waist circumference, enhance insulin sensitivity, and correct issues with glucose metabolism. By regulating healthy blood sugar levels, L-glutamine not only optimizes hormone signaling but also helps to curb cravings (3).
Fiber: Nature’s Hunger Regulator
Dietary fiber slows digestion and stomach emptying, reduces hunger, and balances blood sugar levels—all of which help curb sugar cravings. Studies consistently show that higher dietary fiber intake is associated with stable blood sugar levels, reduced insulin resistance, and a lower risk of developing type 2 diabetes (4).
Incorporating at least 30 grams of fiber per day from fiber-rich foods, including fruits and vegetables like raspberries, avocados, artichokes, blueberries, and broccoli, along with whole grains and legumes, can be an effective way to support healthy fiber levels. Supplementing with soluble fiber, like XOS may also help regulate appetite and reduce cravings (5).
Adaptogens: Stress Fighters for Craving Control
Adaptogens are a group of herbs that have been used for centuries to support the body’s ability to manage stress and promote overall well-being. Popular adaptogens include ashwagandha, rhodiola, maca, holy basil, ginseng, and cordyceps. Research shows that chronic stress can directly influence food cravings and is correlated with a higher body mass index (6).
Adaptogens have been shown to have anti-fatigue, antidepressant, and neuroprotective effects, which increase mental resilience against stress and fatigue (7). By promoting balance in the body’s stress response, adaptogens help regulate cortisol levels, support adrenal health, and prevent the energy crashes that trigger sugar cravings. Incorporating adaptogens as a supplement can be a valuable strategy to help maintain healthy stress levels, ultimately reducing sugar cravings.
Inositol: The Blood Sugar Balancer
Inositol, a naturally occurring sugar, is found in the body and in foods like meat, fruits, grains, beans, and legumes (8). Supplementing with inositol has been shown to have numerous health benefits, particularly for metabolic health. Research highlights its role in improving insulin sensitivity, which can help reduce blood glucose levels independently of weight changes (9).
By enhancing the body’s response to insulin, inositol may lead to steadier blood sugar levels and decreased sugar cravings.
Magnesium: The Multi-Purpose Mineral
Magnesium is a powerhouse mineral involved in over 300 reactions in the body, including those required for energy production and blood sugar regulation—two critical components for managing sugar cravings (10).
Magnesium has also shown benefits for patients with diabetes, helping to manage blood glucose levels and improve insulin sensitivity (11). Beyond these metabolic roles, magnesium supports stress management and promotes quality sleep, both of which can reduce sugar cravings.
Chromium: The Craving Regulator
Chromium is an essential mineral that helps the body regulate blood sugar levels and enhances insulin signaling. One study demonstrated that supplementing with chromium picolinate led to a decrease in food intake, hunger levels, and cravings for fatty foods, as well as a reduction in body weight (12). By supporting stable blood sugar and reducing appetite, chromium can be a valuable addition for managing cravings and promoting metabolic health.
Amarasate (Calocurb): The GLP-1 Activator
Amarasate is a bitter hop extract that activates GLP-1, a hormone that plays a key role in regulating blood sugar, appetite, and digestion. In a study involving adult women, those who supplemented with Amarasate experienced a significant reduction in hunger and cravings compared to the placebo group (13). This powerful bitter compound shows promise as an effective aid for reducing food cravings and supporting appetite control.
While amarasate has effects in the body that are similar to semaglutide injections like Ozempic and Wegovy, it tends to have less gastrointestinal side effects.
Conclusion: A Functional Approach to Sugar Cravings
When it comes to tackling sugar cravings, targeted supplements in addition to a diet rich in fiber, protein, and healthy fats can significantly reduce the constant urge to grab for something sweet.
Ultimately, the most effective way to get rid of sugar cravings is to address the root causes—such as insulin resistance, gut imbalances, and nutritional deficiencies. Functional lab testing can identify imbalances in the body that are driving sugar cravings and weight loss resistance.
If you’re ready for a personalized approach to improve your metabolism, get rid of sugar cravings, and lose stubborn body fat, click HERE to schedule a free 30 minute strategy call and learn about how nutrition coaching can help you reach your goals.