Ever wonder why you can’t stop reaching for sweets?

Sugar cravings aren’t just about willpower—they’re often driven by real biological and emotional triggers.

Here’s why you might be craving sugar:

  • Blood Sugar Rollercoaster – Eating refined carbs and sugary snacks causes spikes and crashes in blood sugar, leaving you craving more.


    Stress & Emotions – Stress, boredom, and even happiness can trigger a dopamine response, making sugar feel like a reward.


    Lack of Protein & Healthy Fats – Without enough protein and fat to keep you full, your body searches for quick energy—hello, sugar!


    Dehydration – Sometimes, your body confuses thirst with hunger, leading to unnecessary cravings.


    Habit & Environment – If sweets have been a comfort for years, your brain is wired to seek them out when you need a pick-me-up.

The good news?

You can curb sugar cravings with the right balance of nutrients, smart swaps, and mindful eating strategies.

A woman with blue eyes holding two colorful donuts close to her face, with a surprised or excited expression.

Why do we crave sugar? Here is the down low…

  • A pink background with a glass of caramel-flavored snack cubes and a soda can, with text overlay reading '6 reasons we crave sugar' and hashtags for health and wellness.

  • Text-based infographic explaining that consuming sugar triggers release of dopamine and serotonin in the brain, associated with pleasure and mood regulation, leading to cravings for more sugar.

  • Infographic about blood sugar levels and their effects, with a red background and white and pink text.

  • A digital infographic titled 'Habit and Conditioning' with text explaining how habits can develop around emotions and food cravings, especially sweets when feeling stressed or as a reward.

  • Infographic titled 'Microbiome Influence' with text explaining bacteria in our gut can influence food cravings, highlighting that an imbalance in gut bacteria caused by high sugar diets may lead to increased cravings for sugary foods.

  • Infographic about nutrient deficiencies, highlighting cravings for sugar as a sign of magnesium, chromium, or zinc deficiency.

  • Red background with white and pink text discussing emotional factors of sugar, including mood boost and emotional connection.

Here are 10 common foods and products where sugar hides under different names:

  1. Yogurt (Flavored & Low-Fat Versions) – Many flavored yogurts contain 10-20g of added sugar per serving. Look for unsweetened or plain varieties.

  2. Granola & Protein Bars – Marketed as healthy, but many bars contain syrups, honey, or cane sugar, adding up to 15-30g of sugar per bar.

  3. Salad Dressings – Store-bought dressings, especially honey mustard and balsamic, often contain added sugar. Opt for oil and vinegar-based dressings.

  4. Bread & Bagels – Even whole wheat and multigrain breads contain added sugar or high-fructose corn syrup.

  5. Pasta Sauce – Many jarred pasta sauces include hidden sugar to enhance flavor. Check the labels for added sugars or make your own.

  6. Cereal & Instant Oatmeal – Flavored oatmeal and most cereals, even "healthy" ones like granola, often have sugar listed in the top ingredients.

  7. Nut Butters – Some brands of peanut butter and almond butter add sugar and hydrogenated oils. Choose natural, unsweetened versions.

  8. Deli Meats & Marinades – Processed meats like ham, turkey, and sausages often contain sugar, and many store-bought marinades are loaded with sweeteners.

  9. Flavored Coffee Drinks & Creamers – Many coffee chains add syrups and sweeteners, making some drinks contain as much sugar as a dessert.

  10. Canned Soups & Broths – Some canned soups and vegetable broths use sugar to balance flavors, especially tomato-based varieties.

Always check ingredient labels for terms like sucrose, dextrose, maltose, cane syrup, or high-fructose corn syrup!

Chart listing sugar guidelines by product category, including yogurt, cereal, granola bars, bread, pasta sauce, nut butter, coffee, protein bars, salad dressing, and beverages, with recommended sugar limits per serving.

How to Read Labels for Hidden Sugar & Guidelines for Sugar in Products

When checking a food label for sugar, follow these three key steps:

1. Check the Nutrition Facts Panel

  • Look at "Total Sugars" & "Added Sugars"

    • Total Sugars include both naturally occurring (like in fruit & dairy) and added sugars.

    • Added Sugars are sugars added during processing, which should be limited.

  • Daily Sugar Limits:

    • The American Heart Association (AHA) recommends:

      • Men: No more than 36g (9 teaspoons) per day

      • Women: No more than 25g (6 teaspoons) per day

      • Children: No more than 24g (6 teaspoons) per day

💡 Example: If a cereal has 12g of added sugar per serving, that’s already 50% of the daily limit for women!

2. Read the Ingredients List

  • Look for Hidden Names of Sugar (Manufacturers use different terms!)

    • Common Names:

      • Cane sugar, brown sugar, coconut sugar, raw sugar

      • High-fructose corn syrup (HFCS), corn syrup, glucose syrup

    • Other Sweeteners Ending in "-ose":

      • Dextrose, fructose, maltose, lactose, sucrose

    • Natural-Sounding Sugars:

      • Honey, molasses, agave nectar, maple syrup, fruit juice concentrate

    • Artificial & Sugar Alcohols:

      • Aspartame, sucralose, sorbitol, erythritol (these may not be listed under sugar but can still impact health)

💡 Tip: Ingredients are listed by weight. If any of the sugars are among the first three ingredients, the product is likely high in added sugar.

3. Watch Out for Serving Sizes

  • Companies often shrink serving sizes to make sugar appear lower.

  • Example: A bottle of iced tea may say 10g of sugar per serving, but if it has 2.5 servings per bottle, you're actually drinking 25g of sugar!

Close-up of five blueberry muffins on a light gray plate.

Blueberry, Quinoa, Oat Bran Muffins

Only 4 g of sugar

Four blueberry muffins on a white plate with two in paper liners and two unlined, with a small blueberry in the center.

Cranberry Pumpkin Muffins

Only 9 g of sugar

A freshly baked biscuit with a golden crust and a crumbly top, resting on a wire rack.

Mini Banana Muffins

Only 2 g of sugar

Here are tips on how to prevent those sugar cravings….

  • Close-up of two donuts with colorful sprinkles, stacked one on top of the other, with overlaid text reading '5 ways to prevent sugar cravings' and social media handle '@best-health-wellness'.

  • Information about eating balanced meals, emphasizing the importance of protein, healthy fats, and fiber-rich carbohydrates for blood sugar regulation and energy.

  • Water conservation tips on a teal background, emphasizing staying hydrated, drinking adequate water, and avoiding unnecessary snacks.

  • A pink informational poster about including protein in snacks, emphasizing choosing protein-rich options like Greek yogurt, nuts, seeds, or hard-boiled eggs to promote satiety and reduce cravings between meals.

  • Pink background with black text advising to avoid skipping meals and eating regular snacks to maintain stable blood sugar levels and prevent craving triggers.

  • A teal-colored infographic with tips on managing stress and preventing sugar cravings, including practicing meditation, deep breathing exercises, yoga, hobbies, and emotional eating prevention.

Americans consume an average of 17 teaspoons (71.14 grams) of added sugar per day – That’s more than double the recommended limit by the American Heart Association (AHA).

Overconsumption of sugar is linked to a 38% increased risk of dying from heart disease – Excess sugar intake contributes to obesity, high blood pressure, and inflammation.

Sugar has over 60 different names on food labels – This makes it difficult for consumers to recognize added sugars in products. Common names include high-fructose corn syrup, cane juice, dextrose, maltose, and evaporated cane syrup.

A black icon of a rounded arrow pointing downward and to the left, with a pink arrow overlay indicating the direction.
Table showing high sugar content in popular products, with amounts of sugar per serving and equivalent teaspoons. Includes Starbucks Frappuccino, Coca-Cola, Gatorade, yogurt, Clif Bar, McDonald's Sweet Tea, Skittles, and Nutella, with a reminder about daily sugar limits.

About 75% of packaged foods in the U.S. contain added sugar – Even seemingly "healthy" options like yogurt, granola bars, and pasta sauce.

The U.S. sugar industry once paid scientists to downplay sugar's role in heart disease – In the 1960s, the sugar industry funded research that shifted blame from sugar to saturated fat, influencing decades of dietary guidelines.

A woman in a red shirt pointing upwards with both her index fingers, standing in front of a blackboard with the words 'Sugar Shocks' written above her head.

Sugary drinks are the #1 source of added sugar in the American diet – Sodas, fruit drinks, and energy drinks contribute nearly 50% of added sugar intake.

Children and teens consume more sugar than any other age group – On average, children ages 9-18 consume 66 grams of added sugar daily, much higher than the recommended 24-36g.

The average American consumes about 57 pounds of added sugar per year – That’s like eating six 10-pound bags of sugar annually!

Pink downward curved arrow pointing to the left.
Table listing high sugar products with their sugar per serving and teaspoon equivalents, including Krispy Kreme glazed donut, Snickers bar, Jamba Juice Mango-a-Go-Go, Mountain Dew, Ben & Jerry's cookie dough, Heinz ketchup, Starbucks pumpkin spice latte, and vitamin water.

One behavior at a time you can reduce the sugar in your diet..

  • Colorful cupcakes with sprinkles and frosting, overlaid with text urging '6 ways to reduce sugar in your diet' and a Wellness logo in the corner.

  • Informational poster with tips on reading labels and avoiding processed foods, including advice to check ingredients for added sugars and choose unprocessed foods.

  • Red informational sign about limiting sugary beverages, recommending water, sparkling water, herbal teas, or unsweetened beverages instead.

  • Green background with white text promoting choosing whole fruits instead of sweets, mentioning berries, apples, oranges, and bananas as healthy alternatives to processed sweets.

  • Red background with white text providing tips on gradually reducing sugar in recipes, mentioning using natural sweeteners like mashed ripe bananas, applesauce, or dates.

  • Text on a teal background with advice on balanced meals emphasizing protein, healthy fats, and fiber.

  • Tips for planning healthy snacks: avoid sugary treats by preparing nutritious options like raw vegetables with hummus, Greek yogurt with berries, nuts, seeds, or homemade trail mix.

"It’s not about being the best. It’s about being better than you were yesterday." – Unknown