Why We’re All Addicted to Sugar (And How to Finally Break Free)

Here’s a wild truth: humans are biologically wired to crave sugar from way back to hunter-gatherer times..

Back then, sugar was rare. Sweet treats came from ripe berries and fruit, and they were only available for a short window each year. As they were fragrant, delicious and seasonally scarce, we’d gorge ourselves when we could. The body would turn that sugar into fat to help us survive the leaner, colder months ahead.

And you know what? That system worked perfectly… until we hacked it.

The Industrial Revolution: When Nature’s Plan Backfired

Fast forward a few thousand years, and humans figured out how to make sugar available all the time. No more seasons. No more scarcity. Just 24/7 access to it - and our biology never caught up.

We’re still walking around with a Stone Age mentality to sugar cravings, except now we live in a world where sugar is everywhere - breakfast cereals, bread, sauces, fruit juices, even savoury snacks.

It’s no wonder studies show sugar can be more addictive than cocaine (in one experiment, 94% of rats chose sweetened water over intravenous cocaine) - that’s how powerful this stuff is - and why our ancient instincts are no match for the modern food environment.

Why Sugar Cravings Hit Women Harder - And Intensify Over Time

While sugar affects everyone, women often experience more intense cravings - and they fluctuate across different life stages. That’s because hormones, metabolism, and stress responses all influence how our bodies crave and handle sugar.

PMS: Why Cravings Spike Before Your Period

If you find yourself running to the corner shop to buy up all the chocolate and ice cream a few days before your period, it’s not only you! Hormonal shifts - especially rising progesterone in the second half of your cycle - can dampen dopamine signalling and your brain's sensitivity to reward, meaning you need more of the stimulus (i.e. sugar) to get the same dopamine 'hit' as before.

Your body might also be seeking a quick energy or mood boost to deal with hormonal fluctuations and fatigue. Eating carbs (especially sugary ones) can increase serotonin production (your 'happy' neurotransmitter) temporarily, which can improve mood. Your brain learns this, so it drives cravings as a way to self-regulate serotonin. But instead of making you feel better, the effect is short lived and leads to blood sugar spikes and crashes, which can worsen mood swings and fatigue.

Instead of going straight to “fixes,” it’s worth understanding what’s really happening - so you can support your body rather than fight it.

Night-Time Cravings: Habit or Hunger?

If late-night kitchen raids are your go-to, ask yourself - honestly - is this just a bad habit, or is your body trying to tell you you didn’t eat enough of the right macros earlier on?

Here’s the difference:

• Habitual cravings happen because your brain has linked evening with treat time, which becomes a behavioural loop as opposed to genuine hunger.

• Whereas reactive cravings happen when your meals lack sufficient protein or healthy fats to keep you full, and your body needs something sweet to give it a quick glucose boost

What helps?

• Anchor your day with balanced meals - especially protein at breakfast and dinner.

• If it’s a habit, break the association. Swap your sofa, Twix and cup of tea for a quick walk around the block, some breath work, or a bath.

• If it’s hunger, address the source of the problem: add more protein, fibre, and healthy fat sources to your meals.

Perimenopause, PCOS & Hormonal Imbalances

As oestrogen declines during (peri)menopause, sugar cravings often intensify. Lower oestrogen levels affects how your body uses insulin, changes appetite-regulating hormones, and alters energy balance - all of which can drive more sugar-seeking behaviour.

And it’s not just (peri)menopause. Conditions like polycystic ovarian syndrome (PCOS), hypothyroidism, or adrenal dysfunction can impact your metabolism too - and make sugar feel like a win when you need a “quick fix” for your energy or mood.

Even cortisol - your main stress hormone - plays a major role in sugar cravings. When you’re stressed, cortisol will drive up your blood sugar. Over time, that can blunt insulin sensitivity and trigger a cycle of cravings, crashes, and more cravings. Supporting hormone balance - through nutrition, sleep, stress management, and movement - can change how your body responds to sugar at a foundational level.

The Gut Factor: A Supporting Role

Let's look at how your gut health plays into sugar cravings? An overgrowth of yeast, or an imbalance in the gut microbiome, can trigger, drive and amplify sugar cravings, influence metabolism, hunger and satiety signals, and even how your body stores energy as fat.

If nothing else seems to work, testing and addressing gut imbalances might be worth exploring as part of a more comprehensive approach.

How to Rewire Your Relationship with Sugar

Now that you understand the “why,” here’s a few tips to help you regain a sense of control over your cravings:

• Track your food and drink consumption - because if it’s not tracked, it’s not real. Most of us underestimate how much sugar we’re eating until we see it written down. Logging everything you consume - even for just a week - is a real eye-opener. It shows you exactly where hidden sugars and sneaky refined carbs are creeping in. Apps like Cronometer are brilliant if you want a full picture of your nutritional intake across the day, including total carbohydrates and sugars. Knowledge really is power here - once you see the numbers, it’s much easier to know where you’re being led astray.

• Hit the hard reset - Going cold turkey for 10-14 days is tough but effective for many. Expect withdrawal-like feelings and worse cravings around days 5-7. The problem with this kind of approach is there’s often a rebound effect, and it’s not a sustainable approach for most people over time. 

• Get informed, start by reading food labels - Sugar hides under names like glucose, dextrose, maltose, molasses, and syrup.

• Know your numbers - Every 4.2g of sugar (or “carbohydrates of which sugars”) = 1 teaspoon of added sugar. Once you see and track that, you’ll probably rethink some “healthy” choices.

• Address stress and sleep triggers - Cortisol and poor sleep are major sugar drivers. Prioritise downtime, rest, and recovery.

• Drinks count too - Alcohol, fruit juices and fizzy drinks can spike blood sugar, drive cravings, and mess with your metabolism - yes, even the “zero” or low-alcohol options.

• Build balanced meals – Protein, healthy fats, and fibre at each meal help stabilise blood sugar and cut cravings.

• Test, don’t guess – If cravings are relentless, speak to a professional about hormones, thyroid, cortisol, or gut health.

• Take back the power sugar holds over you. Instead of trying to eliminate it completely, choose your poison: decide when, what, and under what circumstances you’re going to have it. As a rough guide, around 10–20% of your total calories can come from more indulgent treats or fun foods. The key is awareness. Occasional enjoyment is perfectly fine. If occasional indulgence becomes the routine, pause and notice your thoughts, habits, and interactions with that food. Shift how you see it: sugar isn’t “good” or “bad” - it’s just food. You hold all the power with your choice to enjoy it, skip it, or even swap it for a healthier version that still hits the spot. Approaching sugar consumption this way is far more sustainable - and helps avoid the cycle of deprivation, guilt, and overeating.

FAQs: Your Most Googled Questions Around Sugar, Answered

🍫 Why do I crave sugar before my period?
Hormonal shifts in the luteal phase (especially progesterone) can increase appetite and make sugary foods more rewarding. Supporting blood sugar balance and eating enough protein can ease this.

🌙 Why do I crave sugar late at night?
It could be a habit - your brain linking “evening” with a treat - or a sign you didn’t eat enough earlier. Balancing protein and fibre through the day and building a relaxing night routine both help.

🔥 Does menopause or perimenopause make sugar cravings worse?
Yes. Lower oestrogen, changes in insulin sensitivity, and altered metabolism can all increase cravings. Addressing sleep, stress, exercise and protein consumption can make a huge difference.

💡 Can hormone imbalances like PCOS or thyroid issues cause sugar cravings?
Absolutely. When hormones are out of balance, blood sugar regulation often is too. Sugar becomes a quick energy fix, but managing the root imbalance reduces cravings over time.

🦠 Could gut health be part of the problem?
Sometimes. Certain microbes thrive on sugar and can influence cravings. If you suspect an imbalance, testing and targeted support can help identify whether it’s the cause or driver of your cravings 

Final Thoughts

We were wired to crave sugar because, once upon a time, it helped to prepare and protect us in leaner times. But we’ve overridden that system - and now, our ancient wiring is colliding with a modern, sugar-saturated world.

Understanding how hormones, metabolism, stress, and lifestyle all feed into cravings changes everything. Because once you understand the why, you can work with your biology - not against it - and finally break free from the sugar trap.

👉 If you’re interested in personalised support and targeted testing to understand your sugar cravings, feel free to email me, dm me on socials or even book a free call to learn more about how we can work together to create a tailored plan that supports your hormones, cravings, and good health.