Sugar craving is a common symptom of nutritional deficiencies
Nutritional deficiencies have a significant impact on our body and mind, including our food cravings. Our body communicates with us when we are lacking certain nutrients and minerals, and one of the ways it manifests is through intense food cravings.
When we consume unhealthy, processed, and sugary foods, we temporarily satisfy our food cravings, but the root cause remains unaddressed. In this article, we will explore the link between nutritional deficiencies and cravings and highlight the deficiencies that may be triggering high sugar intake.
Link between nutritional deficiencies & cravings:
Our body needs a balanced intake of nutrients, vitamins, and minerals to function optimally. A deficiency in any of these nutrients can result in a range of physiological and psychological symptoms.
Food cravings are one of the ways our body tries to communicate its nutritional needs. Along with this stress, lack of sleep, and other lifestyle factors can also impact nutrient absorption, leading to deficiencies and cravings. For instance, stress can deplete the body of magnesium, while inadequate sleep can affect the body's metabolism and deplete it of essential vitamins and minerals, leading to cravings for processed foods.
Nutritional deficiencies that may trigger high sugar intake:
1. Chromium
Chromium is an essential mineral that regulates insulin and glucose metabolism, influencing our blood sugar levels. A chromiumdeficiency can lead to insulin resistance and cause increase insugar cravings. Foods that are high in refined sugar and carbohydrates can exacerbate the issue, leading to further imbalances in insulin and glucose levels. Some commonsymptoms of chromium deficiency include fatigue, irritability, and depression.
2. Vitamin B6
Vitamin B6 is responsible for a range of bodily functions, including the metabolism of amino acids and the production of neurotransmitters such as serotonin and dopamine. A deficiency in vitamin B6 can lead to depression, mood swings, and low energy levels, which can trigger sugar cravings as a quick energy boost. Foods that are high in sugar are often consumed to feel better quickly, leading to a vicious cycle of cravings and sugar intake.
3. Zinc
Zinc is essential for immune function and proper digestion, but it is also responsible for regulating insulin levels and carbohydrate metabolism.Zinc is also essential for taste and smell perception, and a deficiency can result in a decrease in taste perception, leading to a higher intake of sugar and salt to compensate for the lack of taste.Being deficient in zinc can lead to low energy levels, decreased immunity, and sugar cravings.
4. Magnesium
Magnesium is an important mineral that is responsible for over 300 biochemical reactions in the body. It plays a crucial role in nerve and muscle function, regulating blood sugar levels, and promoting restful sleep. A magnesium deficiencycan lead to sugar cravings, especially for chocolate, as chocolate is rich in magnesium. Moreover, magnesium deficiency can impact mood, leading to depression and anxiety, which can cause sugar cravings as a means of managing emotional distress.
Nutritional deficiencies play a significant role in our food cravings, including high sugar intake. By addressing underlying deficiencies, we can break the cycle of unhealthy sugar cravings and promote optimal health and wellbeing.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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FAQs
Lack of calcium and magnesium causes cravings for sweets
In addition to carbonated soft drinks, if you crave a chocolate bar, your body may be deficient in magnesium. Or anxiety, stress, maybe even depression are manifestations of magnesium deficiency.
What nutrient deficiency causes sugar cravings? ›
Lack of calcium and magnesium causes cravings for sweets
In addition to carbonated soft drinks, if you crave a chocolate bar, your body may be deficient in magnesium. Or anxiety, stress, maybe even depression are manifestations of magnesium deficiency.
What am I lacking if I crave sugar? ›
Deficiencies in certain minerals such as zinc, chromium, iron, calcium, and magnesium may lead to sugar cravings as well, Elia says. Magnesium deficiency is specifically worth paying attention to.
Does B12 deficiency cause sugar cravings? ›
Nutritional deficiencies: When there is deficiency of Vitamin B12 / Vitamin D / or any other micro mineral deficiency, we tend to crave to more sweets. 4. Disturbed sleep cycle: One study showed that people who don't get enough sleep are more likely to crave foods such as sweets, salty and starchy.
What nutrients are depleted by sugar? ›
Sugar depletes numerous vitamins and minerals in our body. Magnesium is used to process it, and when our blood sugar rises, we get a surge of insulin which depletes zinc. In addition to this, when processing sugar, our bodies use potassium, chromium and B vitamins.
Which vitamin deficiency causes sugar? ›
Vitamin D deficiency has been linked to the onset of diabetes. This review summarizes the role of Vitamin D in maintaining the normal release of insulin by the pancreatic beta cells (β-cells). Diabetes is initiated by the onset of insulin resistance.
What medical condition makes you crave sugar? ›
Sugar cravings are often caused by imbalances in blood glucose levels. Low blood sugar levels might cause you to crave something sweet in order to bring up these levels. Other factors that can play a role include psychological stress, medications, hormone imbalances, and health conditions.
What vitamins curb sugar cravings? ›
Magnesium is responsible for regulating not only glucose and insulin levels, but also the neurotransmitter dopamine. A magnesium deficiency can result in intense sugar cravings, especially for chocolate. B Vitamins play a vital role in the optimal metabolism of carbohydrates.
Can magnesium deficiency cause sugar cravings? ›
Also check ingredients; avoid any that list sugar, syrups, and fructose. A lack of magnesium can trigger sugar cravings, especially chocolate cravings.
Why do I desperately crave sugar? ›
And research shows that an increase in ghrelin levels may contribute to your sugar cravings. “Low serotonin levels can also trigger cravings for sugar,” explains Taylor. “So, if you're feeling down or stressed, sugar can be especially appealing.”
How do you know if you lack Vitamin D? Tiredness, low mood, anxiety, muscle weakness, insomnia, cravings for sweets, tooth decay and gingivitis can all be symptoms. Vitamin D is actually a provitamin that is involved in a multitude of processes in the human organism.
Can lack of zinc cause sugar cravings? ›
Not having enough zinc in your body can limit its ability to burn fat efficiently as a fuel source. The body and brain can experience a lapse in energy and crave a barrage of sugar-filled carbs to restore energy levels to normal.
What can I take to stop craving sugar? ›
Certain foods and beverages, such as fruit, yogurt, sweet potatoes, and smoothies, may help reduce sugar cravings. Foods that contain whole grains, fiber, and protein may also keep you feeling fuller longer.
What vitamin breaks down sugar? ›
Vitamin B1 has a vital role in glucose metabolism within the cells, and it also helps prevent complications from high blood glucose levels. Deficiencies in B vitamins, in particular Vitamin B7, can impair the ability of the body to produce and respond to insulin.
What stops the body from absorbing sugar? ›
Eat more fiber
Fiber slows your body's digestion of carbohydrates and sugar absorption. That means it promotes more gradual increases in blood sugar levels. All kinds of fiber are good for the body, but soluble fiber is best for improving blood sugar control.
Does too much sugar deplete magnesium? ›
MAGNESIUM - The high blood sugar and elevated insulin levels associated with excess sugar intake decrease magnesium absorption and cause the kidneys to excrete magnesium faster. Since magnesium is key in stabilizing blood sugar, a vicious cycle commences.
What vitamin helps stop sugar cravings? ›
Vitamin B1 to counter cravings
In particular, people with vitamin B1 deficiencies struggle with both sugar and carbohydrate cravings. To counter this issue, consider upping this nutrient. Balancing out this deficiency by consuming healthy grains and legumes is a good idea.
Can lack of magnesium cause sugar cravings? ›
Some little-known jobs of magnesium include regulating blood sugar, insulin production, and releasing dopamine. Many doctors believe sugar cravings could actually be a magnesium deficiency, especially if the person craves chocolate. Men should get between 400-420mg per day, with women up to 320mg of magnesium.
What hormone imbalance causes sugar cravings? ›
Rises in estrogen and progesterone levels tend to correlate with rises in cortisol (stress hormone) levels which lead to cravings for carbohydrates, including sugar. Your serotonin levels tend to decrease during this time, which also leads to sugar cravings.
How do I stop my body from craving sugar? ›
These smart strategies can help tame your sweet tooth.
- Eat a protein-packed breakfast. ...
- Improve your sleep. ...
- Reach for a piece of fruit ...
- Drink more water. ...
- Amp up your fiber intake. ...
- Eliminate fat-free, low-fat and ultra-processed foods. ...
- Combine something sweet with something healthy. ...
- Substitute a healthier habit.
