What deficiency causes sugar cravings?

A sugar craving is a powerful urge to eat or drink things that are high in sugar like chocolate bars, cookies, ice cream… (If you want to learn more about sugar and why it can lead to addiction, click here! ) 

What defiency causes sugar cravings? There are several possible nutrient deficiencies that can lead to sugar cravings, including a lack of Chromium, Magnesium, Zinc, Vitamin-B, and Tryptophan. 

Consider Tryptophan, for example. This essential amino acid is used by the body to produce serotonin, a neurotransmitter that helps regulate our mood and appetite. 

Low levels of serotonin have been linked to increased sugar cravings! 😱

Why do we have nutrient deficiencies? 

Nutrient deficiencies can occur in developed countries for various reasons, including an inadequate nutrient intake, poor absorption into our system, as well as from an increased demand for certain micronutrients due to various life stages, like pregnancy, lactation, or growth… 

Additionally, stress can spike cortisol and adrenaline hormone levels, which can in turn drain our body’s energy and nutrient reserves! 😮‍💨

As modern agricultural practices prioritize yield and appearance, often using chemical fertilizers and pesticides that can deplete soil of vital nutrients, produce is often harvested prematurely for transportation and storage, leading to lower overall nutritional makeup. 🚚💨

However, not all commercially grown produce is nutritionally depleted, and nutrient density can vary based on farming practices and location! 

In order to prevent micronutrient deficiencies, consider implementing these four strategies:

1. Choose nutrient-dense foods 🥦: Fresh and natural foods are the most nutrient rich options, including fruits, vegetables, whole grains, and lean proteins! (Here you have the Harvard plate! The visual ​​guide that can help you  integrate these concepts!)

2. Incorporate a variety of foods and avoid sugary products 🍦: Eating a variety of foods can help prevent micronutrient deficiencies. A wider range of foods opens you up to a wider range of nutrients.  Make your meals colorful like a rainbow!🌈 Substituting ultra-processed 🍪and sugary products with natural foods is the best option to attain good health.  Continuing to consume ultra-processed foods will only lead to further sugar cravings!

3. Eat raw vegetables 🍇: Research has shown that processing and cooking can reduce the nutrient content of vegetables so it’s best to eat veggies raw or lightly cooked. 😋 Make salads a part of your meal rotation🥗; snack on hummus and carrot sticks 🥕 and eat at least one piece of fruit every day 🍑! 

4. Take supplements only as a last resort👨⚕️: If you are following these rules and still find you have low nutrient levels in your blood or, perhaps, your dietary restrictions are naturally omitting certain nutrients from your diet (like a B12 deficiency due to your vegan lifestyle), talk to your doctor to get advice on the best supplements for your specific situation. However, it's important to note that supplements should not be considered a  substitute for a healthy, balanced diet.🙅🏼‍♀️

The best way to prevent sugar craving is by eating nutrient-dense foods at every meal and varying them in both type and cooking style.  By doing this you ensure you get all the necessary nutrients your body needs without leaving you craving for additional sugars!

We hope you enjoyed the article. 😁

See you soon!

Article written by Laura Guinovart Martín, certified Dietitian and Nutritionist; Specialized in TCA, Obesity and Food Development and Design; Nº Col:CAT002123