Sugar cravings: Is it fatty liver, diabetes, or obesity?

  • Dec. 27, 2023, 12:25 p.m.

Written by Ambrish Mithal

Consuming sugar raises the risk of heart disease, insulin resistance, fatty liver, obesity, lipid abnormalities (particularly triglycerides), and hypertension in addition to diabetes. Although the actual method of employing crystalline cane sugar was invented in India, it is believed that cane sugar was originally utilised in Polynesia. Does this explain our intense desire for sugar?


Our sugar cravings could be fueled by a variety of circumstances. Neurotransmitters such as dopamine and serotonin are released when sugar is consumed, producing a happy feeling that is followed by a want for more sweets. Sugar cravings can result from low serotonin-related conditions such as depression, mood disorders, premenstrual syndrome, menopause, and chronic alcohol use. An overwhelming craving for a sugar-rich meal might result from stress, depression, anxiety, or even just plain boredom, as well as the drugs used to treat them. In these circumstances, sugar turns into a psychological crutch that offers quick, but fleeting, comfort.

Because insufficient sleep affects hunger and fullness through the production of hormones like ghrelin and leptin, it has also been linked to an increase in sugar cravings.

Sugar cravings may simply be the result of conditioning or habit. Since childhood, sweets have been connected to all that is positive. They are frequently given as rewards and are a staple of celebrations. This connection may result in a sugar addiction, with a sense of emptiness and void experienced when sugar is absent. Furthermore, commercials seduce our palates into obedience.


Sugar cravings can worsen in persons whose blood sugar levels fluctuate significantly, such as those who have diabetes. Sharp decreases in blood sugar can trigger strong cravings for sweet foods, which in turn cause the sugar to rise quickly, insulin to be released, and the sugar to drop once more. If this cycle continues, weight gain and deterioration in blood sugar regulation are possible outcomes. Therefore, consuming sugary meals will make you crave them more, which could lead to a vicious cycle.


Consuming sugar should be limited, but it most definitely shouldn't go over five to six teaspoons (25–30 g) each day. It's never too late to start controlling your sugar cravings, even though it's easier said than done!

1. Stay Hydrated: Dehydration might be mistaken for a sugar appetite. When you start to feel the need for anything sweet, have a glass of water.

2. Eat on schedule and maintain a balanced diet: Eating nutritious, high-fiber, protein-rich food at the appropriate times of day will help you feel fuller for longer. Substitute complex carbohydrates that reduce blood sugar, such as whole grains, fruits, vegetables, and millet, for refined carbohydrates. Timely eating and avoiding prolonged fasts are beneficial.

3. Mindful eating: Take your time eating, avoiding interruptions like playing on your phone or watching television.

4. Stress-reduction techniques and enough sleep are helpful: Refrain from forming the comfort food habit.

5. Avoid bringing sweets home. Giving up dessert is a good place to start. If you get the urge, swap it out for some fruit. The desire for sugar is not lessened by artificial sweeteners.

6. Modify the beverages you choose. Give up fruit juices and colas loaded with sugar in favor of fresh lime, coconut water, or just plain old water.

7. To begin, limit your sugary snack intake to 150 calories, or pair it with a nutritious dish that will keep you fuller for longer.

9. All it takes to distract your thoughts is to simply do anything as simple as taking a stroll or making a phone call when the urge strikes.

9. For some people, chewing gum is an effective approach to satisfy hunger.

These changes won't take place right away. Some people can give it up cold turkey, but it's difficult to maintain. Gradual, small steps are the best course of action.

Author : Rajdhani Delhi Representative

Rajdhani delhi representative

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