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
Vitamin B deficiency causes cravings for sweets
When the brain does not receive enough energy to function, the mind is under pressure, which will cause the body to look to sweet foods to improve this condition. In addition, you also tend to eat more fat. Therefore, after a period of stress, you tend to gain weight.
What vitamin deficiency makes you crave sugar? ›
Vitamin B deficiency causes cravings for sweets
When the brain does not receive enough energy to function, the mind is under pressure, which will cause the body to look to sweet foods to improve this condition. In addition, you also tend to eat more fat. Therefore, after a period of stress, you tend to gain weight.
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.
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.
Can magnesium deficiency cause sugar cravings? ›
Avoid sweet tasting foods that cause overproduction of insulin; sugar, refined grains and soft drinks (both the sugary ones and the diet version). Also check ingredients; avoid any that list sugar, syrups, and fructose. A lack of magnesium can trigger sugar cravings, especially chocolate cravings.
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 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.
What vitamin reduces sugar cravings? ›
Furthermore, B vitamins play an important role in reducing stress, which as we know, can often trigger our need to overeat. Overall, B vitamins are regarded as essential supplements to curb sugar cravings.
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.
Why do I crave sugar everytime I eat? ›
Sugar causes the release of dopamine, a neurotransmitter associated with pleasure and reward in the brain. This dopamine release creates a positive sensation that reinforces the desire for sugar. Indulging in sweet treats after a meal results in a temporary surge of pleasure, which can lead to future cravings.
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 is the best magnesium to take for sugar cravings? ›
Try a Magnesium Supplement
Most people are highly deficient in magnesium, which is great for helping control blood sugar. Cornell recommends 200 milligrams twice a day of magnesium glycinate, which is easily absorbed into the body.
What stops sugar cravings? ›
These smart strategies can help tame your sweet tooth.
- Eat a protein-packed breakfast.
- 2. Pinpoint your sugar pitfalls.
- 3. Remove temptation.
- 4. Eat just a few bites of the food you're craving.
- Improve your sleep.
- 6. Pop in a piece of gum.
- 7. Sip hot tea.
- 8. Count to 25.
Not getting enough salt can make addictive pathways in your brain more sensitive and make sugar cravings even more intense. Low salt levels can also trigger a process called internal starvation, which makes your body crave sugar even more.
What vitamin helps stop sugar cravings? ›
Overall, B vitamins are regarded as essential supplements to curb sugar cravings. Zinc is an essential mineral that plays a vital role in your metabolism and energy, as well as the digestion of your food. It regulates the production of insulin. A zinc deficiency may result in sugar cravings and an increased appetite.
What do you crave when your B12 is low? ›
The expert added: “Your body can crave foods that are high in iron such as marmite, twiglets, milk, salmon, egg yolks, tuna, chicken and other meats. “These are all good sources of vitamin B12, so if your body is craving them, listen to it.”
What are the symptoms of B12 deficiency? ›
Vitamin B12 deficiency can also cause symptoms that affect your brain and nervous system (neurological symptoms), including:
- numbness.
- muscle weakness.
- psychological problems, which can range from mild depression or anxiety, to confusion and dementia.
- problems with balance and coordination.
- pins and needles.
- incontinence.
