The Science and Self-Discovery That Shifted My Relationship with Sugar

Understanding the things I’ll share in this post about sugar cravings completely transformed my relationship with sweet foods and even my taste receptors. It not only reduced my cravings for sugar but also made me genuinely crave healthier foods. I used to have intense sugar cravings and found it hard to stop once I started eating something sweet. This often set off a cascade of effects that were neither physically nor mentally good for my health. Hearing what doctors, nutritionists, or social media said about the negative impacts of sugar didn’t help much, in fact, it often made me more anxious and fearful. Of course, I wanted to change my habits, but at the time, it felt almost impossible. I thought it was simply a matter of willpower or taste preferences. But when I started getting curious about the science behind cravings, I realized change was possible. It took time and patience, but it was worth it.

Our cravings and habits aren’t fixed traits. They can shift.

This has been a process of trial and error, and it’s deeply personal. But if there’s one message I hope you take away, it’s this: our cravings and habits aren’t fixed traits. They can shift. Through my own journey, I’ve learned just how much we can reshape our relationship with food.

1. Candida Overgrowth

A couple of years ago, I experienced constant bloating, brain fog, and intense sugar cravings. You’ve probably heard about the gut microbiome (the trillions of microorganisms living in our digestive system). When there’s an imbalance (dysbiosis), meaning harmful microorganisms outnumber the beneficial ones, symptoms like mine can appear.

Candida, especially Candida albicans, is a yeast that is a normal resident of the gut, but when it overgrows, it can drive powerful sugar cravings.

How Candida Can Trigger Sugar Cravings:

It feeds on sugar : Candida thrives on glucose. The more sugar you eat, the more it grows, fueling a cycle of overgrowth and cravings.

It influences your brain : Through the gut–brain axis, Candida can affect mood and reward pathways by releasing byproducts that alter neurotransmitters. This can make your brain crave sugar as a quick fix for low mood or brain fog.

It causes discomfort: Candida releases toxins that may lead to fatigue, brain fog, or irritability. For me, eating sugar became a coping mechanism as it temporarily relieved these symptoms, reinforcing the craving loop.

Sugar feeds Candida → Candida grows → You feel worse → You crave more sugar → The cycle repeats

2. I thought I could use alternative sweeteners to satisfy the craving, but it’s not necessarily about taste receptors

I came across two fascinating clinical studies that completely changed how I understood sugar’s effect on the body.

The first study looked at mice genetically modified to lack sweet taste receptors meaning they couldn’t taste sweetness at all. You’d expect them not to care about sugar, but they still preferred sugary solutions over non-sweet ones. This is because their gut could detect the sugar and send “reward” signals to the brain through the gut–brain axis, bypassing the tongue entirely.

The second study tested this in humans by delivering glucose directly into the small intestine, so participants never tasted it. Almost immediately, their brains’ reward centers lit up, and they reported wanting more sugar. Again, the gut’s nutrient-sensing cells were detecting glucose and signaling the brain to seek more.

Your gut has its own sweet sensors, it can crave sugar even if your mouth never tastes it.

In both cases, the response was linked to dopamine release (the brain’s “feel-good” chemical). When sugar is sensed in the gut, it can activate dopamine pathways just like when it’s tasted, creating that same rewarding rush and reinforcing the craving.

Another interesting (and concerning) aspect of this is that many foods people think are “sugar-free” or “not sweet” can still trigger the same gut–brain dopamine loop. Often, products contain “hidden sugars” (ingredients that don’t look like sugar on the label but still break down into sugar in the body), like maltodextrin, dextrose, and sucrose.

It’s shocking (and honestly, upsetting) how certain players in the food industry deliberately use these hidden sugars to make their products more addictive, keeping consumers coming back for more.

3. Emotional Triggers and Coping Mechanisms

I’ve noticed that in certain situations, my sugar cravings increase especially when sweet foods are within easy reach. Once I start eating something sweet, it can feel harder to stop.

Through deeper self-exploration, I’ve realized that sweetness was, unconsciously, a coping mechanism for me. I often turned to it in moments that felt uncomfortable or when I was around specific people who triggered old personal wounds.

Sometimes the craving isn’t for sugar… it’s for something deeper

On a deeper level, I’ve come to see that reaching for something sweet was sometimes an unconscious way of “looking for love.” That’s why, when I’m in a triggering environment or situation, it’s crucial to stay alert to this pattern. It’s not only about the emotional trigger itself, but also the dopaminergic effect that sugar has on the body, which I’ve already explained in point 2.

I love desserts, and I don’t like to forbid them when I can enjoy them in moderation and in a healthy portion. But in certain situations, I prefer to avoid specific foods because I know it could be harder to stop, and I also know the “after feeling” I don’t like.

When I’m going through a turbulent moment and really craving something sweet, I remind myself that these foods are not off-limits but I want to consume them from a place of balance, not desperation.

Overindulging won’t give me the love I’m looking for

This turns the craving into an opportunity for deeper self-exploration, questioning the pull toward sugar and reconnecting with what my heart is truly asking from me. One tool that has been invaluable in this process, and that I now make part of my daily life, is journaling.

4. Sleep Deprivation

I’ve been tracking my sleep for a couple of years with my Oura ring, and I’ve noticed a clear pattern: on days when I don’t get enough good-quality sleep, I tend to experience stronger afternoon snack cravings.

Better sleep isn’t just for energy, it can also quiet your cravings

My trainer and nutritionist explained that this happens because sleep deprivation disrupts the balance of your hunger hormone ghrelin (which increases appetite), goes up, while leptin (which signals fullness) goes down.

This hormonal shift makes you feel hungrier and less satisfied, which often leads to cravings for quick energy sources like sugary foods. On top of that, lack of sleep can impair the brain’s ability to make healthy food choices and increase activity in the brain regions that respond strongly to tempting foods, making them even harder to resist.

Compassion and curiosity, not willpower, changed my relationship with food.

So in essence, I’ve learned that sugar cravings can come from biological factors like gut microbiome disruptions and the dopaminergic effects sugar naturally causes in our system. I’ve also uncovered my emotional relationship with it, which has helped me understand why and when cravings arise, and allowed me to choose better moments to indulge. Finally, I’ve seen how lifestyle factors like sleep can shape my food choices.

If you’re curious about your own gut health, there are many microbiome tests that can help you understand your wellness. I’ve done this twice with Vibrant Wellness and trust their analysis quality, but it’s very important to do it with the guidance of a qualified practitioner.

Understanding these things took time, patience, and a lot of personal healing. I hope this inspires you to explore your own patterns. Health coaching helps you improve your relationship with food and eating habits, something I’m passionate about, and I’d be honored to support your journey.

*An important note: health coaches help you explore your habits, mindset, and relationship with food, and support you in creating sustainable lifestyle changes. Nutritionists and dietitians, on the other hand, provide medical nutrition therapy, diagnose deficiencies, and create clinical nutrition plans. Both can be valuable, and the best choice depends on your personal needs.