The REAL CAUSE of Sugar Cravings (It’s Not What You Think)

Dr. Stengler: Do you have those really nasty sugar cravings? You can't get through a day without eating sweets multiple times, and it's very frustrating. This is a very common problem. In this video, I'm going to talk about the root causes of sugar cravings and the natural approaches you can take to eliminate them.

When you consume refined sugars and simple carbohydrates, your blood glucose spikes rapidly. In response, your pancreas releases a large amount of insulin to bring those levels down, which can cause a sugar crash — your blood sugar drops, you become hypoglycemic, and your body craves another quick energy source. Over time, this creates a vicious cycle of highs and lows. A diet consistently high in sugar and simple carbs also leads to insulin resistance, where your cells become less responsive to insulin and your body has to produce more and more of it — further fueling the cycle of cravings, fatigue, and weight gain.

So what are the solutions? Start your meals with fiber. Most Americans don't do this, but if you begin lunch and dinner with vegetables, and add a fiber supplement to breakfast alongside protein — eggs, a protein shake — you'll set yourself up for much better blood sugar stability. Eat quality fat and protein with your meals, along with complex rather than simple carbs. If you're prone to sugar cravings, do not skip meals and do not eat late in the evening — both cause blood sugar dysregulation and stress hormone imbalance that drive cravings. Take a quality multivitamin with methylated B vitamins, chromium, and other minerals that support blood sugar stabilization. I also recommend berberine to a lot of patients — it's excellent for lowering blood sugar and insulin levels.

Stress is another major driver. When you're under chronic stress, your body releases elevated levels of cortisol, which raises blood sugar to provide immediate energy. Chronically high cortisol increases your desire for high-fat, high-sugar, and high-carb foods — essentially a survival mechanism where your brain craves glucose and fatty foods for quick energy and a temporary boost in serotonin, the feel-good neurotransmitter. This stress-induced craving cycle can be hard to break. To address it, aim for 30 to 60 minutes of exercise daily, get adequate sleep, and use stress-reduction techniques. I like cortisol-balancing supplements such as ashwagandha extract, and to support serotonin levels I'll recommend 5-hydroxytryptophan or saffron extract.

Inadequate protein intake also leads to sugar cravings. Quality protein sources at each meal — combined with high fiber and good fats — prevent blood sugar spikes. This is especially important at breakfast. Many people eat oatmeal or cereal in the morning, which causes a quick glucose spike followed by a crash by mid-morning, leaving them craving sugar. You need a balance of protein, healthy fats, and a smaller amount of complex carbs to stay full and keep blood sugar stable. Good protein choices include cold-water fish like wild salmon, eggs, nuts, seeds, and lean poultry.

Another common root cause I find with patients is candida overgrowth. In your gut microbiome, a type of yeast called Candida albicans is naturally present, but when it overgrows — due to a high-sugar diet, chronic stress, antibiotics, or steroid use — it can send signals to the brain that increase your desire for sugary and refined carbohydrates. You eat more sugar, which feeds the candida, which then drives even stronger cravings — a powerful feedback loop. Addressing this requires dietary changes and targeted treatments. Restrict sugar intake, including alcohol and all refined carbs, to stop feeding the candida. Take supplements that reduce yeast overgrowth, such as oregano oil, berberine, and caprylic acid. And take a probiotic to crowd out the yeast and restore healthy gut balance.

These are the real root causes of strong sugar cravings — and you can get them under control. If you follow the principles in this video, you can see a significant reduction in sugar cravings within about two weeks. Look for other videos on my YouTube channel, subscribe if you haven't already, and I look forward to teaching you in the next video.

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