Decode Your Sugar Cravings: Why They Happen & How to Respond Naturally

Decoding our cravings calls on us to be curious.

And curiosity about ourselves requires a certain level of mindfulness.

I love sugar and chocolate. I love it so much that sometimes I feel like a moth to a flame. I know the flame can damage my wings, but sometimes I just can't resist the heat and light it emits.

When the craving for sugar or chocolate arises, I've been known to veer off the road into the nearest grocery store to feed it. A dark chocolate bar with almonds and a hint of sea salt is my usual choice. Sometimes, it's the sweet concoction of a decaf mocha that pulls me in—a big scoop of cacao, a splash of maple syrup, and coconut milk mixed to creamy perfection.

Can you relate? I bet you can. Studies show that about 90% of people experience food cravings.

Some may view cravings as bad, something to overcome with willpower or to hide. In fact society tells us that cravings are bad, and indulging them is an act of weakness. But when we suppress or judge cravings, we miss the opportunity to understand our body's deeper needs.

I invite you to see cravings differently—as information. Our bodies are smart and savvy, often aware of what's happening long before we consciously notice. By tuning in and listening to our cravings, we can uncover insights that lead to lasting wellness.

Understanding the Patterns

As I've learned to mindfully into my body, I've noticed that my chocolate cravings come at predictable times. They appear in the morning if I haven't slept well. When I'm feeling groggy, that mocha gives me a lightness to start the day. Midday cravings often hit when I've been super busy and feel like I'm running on empty—around 2:00 PM, when my internal clock signals "nap time," but I'm not in a place to rest, so I push through with chocolate.

These patterns became clear over time through curiosity. By asking, "Why might I be craving sugar right now?" and listening for the answer, I gained valuable insights.

Common Triggers for Cravings

Cravings can arise for many reasons:

Fatigue: Physical or mental exhaustion alters hunger hormones like leptin and ghrelin.
Emotional States: Sadness or loneliness can trigger comfort-food cravings.
Burnout: Chronic stress increases cravings for energy-dense, hyper-palatable foods.
Boredom: Eating becomes a distraction or time-filler.
Hormonal Fluctuations: Changes in both stress and sex hormones can trigger cravings.
Diet Deprivation: Restrictive eating can backfire and amplify cravings.
Gut Imbalances: Certain microbes, like Candida albicans, may drive sugar cravings.
Medications: Some medications, like prednisone, increase appetite and cravings.
Learned Behaviors: We may associate food with specific emotions or situations—classic “comfort food” conditioning.

Cravings as Biofeedback

When we listen to our cravings with curiosity, we shift the focus from the food to how we are caring for ourselves. It’s not about resisting—it’s about understanding and the desire to feel our best.

Cravings are a form of biofeedback, offering a direct line of communication from your body to your awareness. It’s not about being “bad” or “broken”—it’s about decoding the message beneath the craving.

Action Steps to Address Cravings

Notice: Pause and name it. "What am I craving—sweet, salty, fatty, dense, comforting?"
Get Curious: Ask, "What’s going on for me emotionally or physically right now?" or "What happened earlier today that might be influencing this?"
Take Gentle Action: Respond with care. "I’m tired—maybe I need a few minutes of rest or hydration." "I’m lonely—could I call a friend or step outside for connection?"

And don’t forget the basics:

Prioritize fiber, fat, and protein to help stabilize blood sugar.
Eat at regular intervals (every 3–4 hours while awake).
Avoid ultra-processed or high-sugar foods that disrupt satiety signals.

Building Trust with Your Body

Now, after years of working with these intense sugar cravings and meeting them at the root, I find that I no longer need to indulge them—at least not as often, and sometimes not at all.

This shift has been one of the most unexpected and lovely results of tuning into my body with compassion and curiosity. I trust it to tell me what it needs. And the more I practice listening, the clearer those messages become.

You can learn to do this too. It’s a skill—and like any skill, it becomes easier and more empowering with time.

The Science Behind Cravings

True cravings are specific and often emotionally driven. Hunger, by contrast, can be satisfied with a variety of foods.
Studies show chocolate is the most craved food among Americans.
Cravings increase throughout the day, peaking in the late afternoon or evening.
Processed foods and artificial sweeteners may reinforce craving cycles by mimicking the brain’s reward pathways.
Animal studies suggest that high-sugar, high-fat diets can blunt natural brain signals for satisfaction—making it harder to self-regulate.

Sources:

A Practice: Meditation for Surfing Urges

If you’d like to practice noticing cravings without reacting automatically, I recommend this free guided meditation found on Insight Timer:
Surfing Urges: A Meditation for Cravings

A Gentle Invitation

If this resonated with you—if you're feeling pulled to care for your body, heart, and mind in a more aligned, sustainable way—I invite you to connect. Cravings are not just about food. They’re often doorways to deeper healing.

Click here to schedule a Complimentary Conversation (or just reply to this post). I’d be honored to support you.

With heart,
Karen

Decode Your Sugar Cravings: Why They Happen and How to Respond Naturally