Menu
eMediHealth Logo
Subscribe
No Result
View All Result
eMediHealth Logo
Subscribe
No Result
View All Result

Home > Nutrition > 4 Nutrient Deficiencies That Cause Sugar Cravings

4 Nutrient Deficiencies That Cause Sugar Cravings

Updated on July 6, 2023
6 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Why Sugar Cravings Occur
  • Nutrients Worth Paying Attention To
  • What Can I Eat When I Crave Sugar?
  • Practical Takeaways

Have you ever experienced the desire to eat something sweet after a meal, after waking, or when you feel low and dull? You are not alone.

nutrient deficiencies that can cause sugar cravings

According to experts, cravings are ways the body responds to stress through a pathway in the brain. Studies have found cravings for sweets to be the highest, especially in people with binge eating disorders. (1)

It is very important to address these sugar cravings as ample evidence suggests excessive sugar consumption can cause obesity, which leads to an increased risk of other chronic illnesses. (2)

Why Sugar Cravings Occur

Sugar and sweet foods are a source of glucose, which is the most readily used form of fuel that the body utilizes to produce energy. Sugar-rich foods are digested and absorbed by the body quickly. (3)

Advertisements

There are several reasons why sugar cravings occur: (4)

  • Long-term calorie restriction – when the body is trying to fulfill its nutrient and energy requirements
  • During pregnancy – when the body’s caloric requirements increase
  • Hormonal changes – such as menopause or during the menstrual cycle
  • Nutrients deficiencies that cause changes in sugar metabolism and affect insulin activity

Of all the reasons, nutrient deficiencies are of great concern, as the cravings will not go away until the deficiency is restored.

This article will explore the nutrient deficiencies that can lead to intense sugar cravings.

Nutrients Worth Paying Attention To

If you have prolonged sugar cravings that don’t go away, you may want to look into these nutrients.

1. Magnesium

magnesium is an essential nutrient for your body lack of which can lead to sugar cravings

Magnesium is an essential nutrient that helps the body’s cells to absorb glucose. When the cells utilize this glucose, they are satisfied and do not drive cravings.

In the absence of magnesium, the cells receive no glucose, resulting in an increased craving. (5) For this reason, magnesium is a highly studied supplement for its role in type 2 diabetes.

Advertisements

Several studies have shown that supplementing with magnesium was useful in improving the activity of insulin as well as increasing the uptake of glucose in order to reduce the amount of free blood sugar. (5)(6)

Foods to eat to combat magnesium deficiency

The daily requirement of magnesium for an adult is 400 mg for men and 350 mg for women. Food sources that contain magnesium include pumpkin seeds, almonds, boiled spinach, cooked black beans, potato with skin, kidney beans, fortified cereals, and milk. (7)

2. Iron

lack of iron in your body can lead to increased sugar cravings

Iron plays a more important role in the body than just increasing hemoglobin levels. Iron is also used to produce energy in the cells as part of essential enzymes. (8)

It has also been reported that iron deficiency can alter the balance of glucose in the body causing a rise in blood sugar levels, which increases the complications in people with type 2 diabetes. (9)

Therefore, iron deficiency makes you feel tired, which increases sugar cravings.

Foods to eat to combat iron deficiency

The recommended daily intake of iron is 11 mg for men and 15–18 mg for women. You can include oysters, organ meats, beans, lentils, spinach, dark chocolate, meat, and fortified cereals in your diet to fulfill your iron requirement. (10)

Advertisements

3. Vitamin B12

vitamin b12 deficiency can lead to increased sugar cravings

Vitamin B12 is an essential component in the healthy functioning of the nervous system, but it has also been linked to the development of glucose resistance in people with type 2 diabetes.

Studies have found that supplementing with vitamin B12 can help drive glucose into the cells and reduce insulin resistance, which can be an effective way to reduce sugar cravings. (11)

Though there are no direct studies linking vitamin B12 deficiency to sugar cravings, its role in glucose metabolism is suggestive of such an effect.

Foods to eat to combat vitamin B12 deficiency

The recommended daily intake of vitamin B12 is 2.4 mcg for both men and women. Some rich sources of vitamin B12 include organ meats, salmon, tuna, nutritional yeast, and fortified cereals. (12)

4. Chromium

chromium is an essential trace mineral lack of which may lead to increased sugar cravings

Chromium is an essential trace mineral, meaning it is necessary for human functions but is required in minimal amounts. (13)

One of its essential roles is chromium’s ability to increase the uptake of glucose by the cells. This prevents the rise of blood sugar levels and improves the outcomes of type 2 diabetes. (14)

When the body’s cells don’t receive glucose, the body craves sugar. Studies have proven chromium supplementation to reduce blood sugar spikes, which can work well to reduce sugar cravings as well. (15)

Foods to eat to combat chromium deficiency

The recommended daily intake of chromium is 35 mcg for men and 25 mcg for women. Since chromium is a trace mineral, you can easily develop its deficiency. For this reason, it is important to eat foods rich in chromium.

Advertisements

Include whole grains, meat, fruits, and vegetables in your diet. (16) Alternately, you can take chromium supplements after discussing them with your doctor.

What Can I Eat When I Crave Sugar?

The best snack option is berries or whole fruits. They provide not only fructose but also essential nutrients whose deficiency may be contributing to sugar cravings. You can also snack on nuts and dark chocolate.

Practical Takeaways

  • Sugar cravings are the body’s desire to consume calorie-rich, specifically sugar-rich, foods.
  • They usually occur when your cells do not receive enough glucose, which is the easiest and most readily available form of energy.
  • The deficiency of some nutrients may cause the cells to receive less glucose, which not only makes the body feel as if it isn’t receiving enough fuel as food but also causes blood sugar levels to increase, which is a severe complication for people with diabetes.
  • These nutrients include magnesium, iron, vitamin B12, and chromium. Eating foods high in these nutrients or taking their supplements can help reduce sugar cravings.
References
  1. Chao A, Grilo CM, White MA, Sinha R. Food cravings mediate the relationship between chronic stress and body mass index. Journal of health psychology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6186388/. Published June 2015.
  2. Wiss DA, Avena N, Rada P. Sugar addiction: From evolution to revolution. Frontiers in psychiatry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6234835/. Published November 7, 2018.
  3. Bhupathiraju SN, Hu F. Carbohydrates, proteins, and fats – disorders of nutrition. MSD Manual Consumer Version. https://www.msdmanuals.com/home/disorders-of-nutrition/overview-of-nutrition/carbohydrates,-proteins,-and-fats. Published April 15, 2023.
  4. Meule A. The Psychology of Food Cravings: The role of food deprivation. Current nutrition reports. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399671/. Published September 2020.
  5. Dubey P, Thakur V, Chattopadhyay M. Role of minerals and trace elements in diabetes and insulin resistance. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353202/. Published June 23, 2020.
  6. Veronese N; Watutantrige-Fernando S; Luchini C; Solmi M; Sartore G; Sergi G; Manzato E; Barbagallo M; Maggi S; Stubbs B; Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: A systematic review and meta-analysis of double-blind randomized controlled trials. European journal of clinical nutrition. https://pubmed.ncbi.nlm.nih.gov/27530471/.
  7. Office of dietary supplements – magnesium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
  8. Fillebeen C, Lam NH, Chow S, Botta A, Sweeney G, Pantopoulos K. Regulatory connections between iron and glucose metabolism. International journal of molecular sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589414/. Published October 21, 2020.
  9. Soliman AT, De Sanctis V, Yassin M, Soliman N. Iron deficiency anemia and glucose metabolism. Acta bio-medica : Atenei Parmensis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6166192/. Published April 28, 2017.
  10. Office of dietary supplements – iron. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/.
  11. Li W, Zhao J, Zhu L-L, Peng Y-F. Serum vitamin B12 levels and glycemic fluctuation in patients with type 2 diabetes mellitus. Therapeutic advances in endocrinology and metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9168854/. Published June 1, 2022.
  12. Office of dietary supplements – vitamin B12. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/.
  13. M; Y. [is chromium an essential trace element in human nutrition?]. Nihon eiseigaku zasshi. Japanese journal of hygiene.  https://pubmed.ncbi.nlm.nih.gov/23095360/.
  14. Hua Y, Clark S, Ren J, Sreejayan N. Molecular mechanisms of chromium in alleviating insulin resistance. The Journal of nutritional biochemistry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3308119/. Published April 2012.
  15. Author links open overlay panelOmid Asbaghi a, a, b, et al. Effects of chromium supplementation on glycemic control in patients with type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials. Pharmacological Research. https://www.sciencedirect.com/science/article/abs/pii/S1043661820314067. Published July 28, 2020.
  16. Office of dietary supplements – chromium. NIH Office of Dietary Supplements.  https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/.
  • Was this article helpful?
  • YES, THANKS!NOT REALLY
Spread the Love❤️
Advertisements

You Might Also Like

Nutrition

Is Broccoli Soup Good for Fever?

By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics

Read more

Newsletter

Get our BEST updates delivered to your inbox:



This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Categories

  • Nutrition
  • Wellness
  • Oral Care
  • Eye Care
  • Heart Health
  • Skin & Beauty
  • Women’s Health
  • Ear, Nose & Throat
  • Respiratory Health
  • Web Stories

Links

  • Home
  • About Us
  • Contact
  • Privacy Policy
  • Terms and Conditions
  • Cookie Policy
  • Editorial Policy
  • Advertising Policy
  • Subscribe to Newsletter
eMediHealth

This site provides content for informational purposes only. The information provided is not intended for use as medical advice, diagnosis, or treatment. In case of a medical concern or emergency, please consult your healthcare provider.

This website is certified by Health On the Net Foundation.

Our Network: Little Extra

© 2019 eMediHealth. All rights reserved.

No Result
View All Result
  • Nutrition
  • Skin & Beauty
  • Wellness
  • Yoga & Meditation
  • Women’s Health
  • Heart Health
  • Allergy & Immunology
  • Bones & Joints
  • Child Health
  • Digestive
  • Ear, Nose & Throat
  • Eye Care
  • Glands & Hormones
  • Health News
  • Infectious Diseases
  • Mental Health
  • Nervous System
  • Oral Care
  • Pain Management
  • Respiratory Health
  • Sleep Disorders
  • Urological Health
  • Web Stories

© 2019 eMediHealth. All rights reserved.