Why You Crave Sugar at Night and What to Eat Instead

Jun 11, 2025

Look who’s up with that sweet tooth in the middle of the night! Don’t worry, though. You’re not the first one, and you’re definitely not the last. We’ve all been there. Maybe it was that candy bar calling your name, or a scoop of ice cream that felt too impossible to resist.

But have you ever wondered why this happens? What’s up with the sugar calling when the sun goes down? It can’t be habit, so there’s something deeper going on. And that's what we’re here to find out.

What Is a Sugar Craving?

Ever felt like you just wanted to storm a candy store? You were probably having one of those sugar cravings we all get. They’re the kind of cravings that sneak up on you like a sweet tooth on a mission. They hit hard, even when your stomach isn’t growling. Believe it or not, they can take the wheel if you're triggered by a blood sugar crash, a tough day, or eating your feelings.

What Are the 3 Types of Cravings?

That’s right. Sugar cravings come in different shapes and sizes. They include:

Homeostatic cravings (from energy or nutrient deficits)
Hedonic cravings (triggered by pleasure or habit)
Emotional cravings (tied to stress or mood shifts)

When your body’s running low, whether it’s water, energy, or key nutrients like magnesium or chromium, it can start ringing the sugar alarm and make you crave sweets, even if you’re not hungry. The good news? Once you crack the code behind your sugar cravings, you can attack them head-on. But before we jump into fixes, let’s put on our geek goggles and get a little nerdy.

What’s Up with the Science Behind Sugar Cravings?

Have you ever wondered what happens when you eat sugar? If you grab a cookie here and there, it’s fine. But eating too much sugar spikes insulin, which leads to a crash in blood sugar. You know what happens after that? Yes, you guessed it: more cravings. Too much sugar consumption will also cause weight gain, inflammation, and metabolic syndrome.

How Sugar Affects Your Brain

Your brain has a reward system, and sugar activates that. What’s the reward? A ton of dopamine (or pleasure molecule) gets released, and that makes sweet foods feel almost addictive. If you get caught up in this cycle, you’ll face sugar addiction and repeated late-night cravings.

How Much Sugar Is Too Much?

Let’s ask the people behind the American Heart Association. They recommend no more than 6 teaspoons of added sugars per day for women and 9 for men. Guess what the average American consumes? About 22 teaspoons daily.

So, Why Do We Crave Sugar at Night?

If you’ve ever had one of those days, chances are you’ve reached for something sweet. That’s because sugar has a way of wrapping itself around your emotions like a cozy security blanket. That’s no accident, either. Sugar lights up the brain’s reward center the same way some drugs do.

When you're anxious or even just bored, sugar becomes your shortcut to comfort, and you end up doing something that’s called emotional eating. If you get food cravings (especially sweets) when you're not even hungry, that’s probably what’s happening.

But here’s the thing: that comfort is temporary. The high dopamine feels great. Even amazing. Then comes the crash and…ouch! More cravings. Once you figure out how this loop works, you can interrupt it with nourishing habits.

The Blood Sugar Roller Coaster

If you eat meals randomly throughout the day, your blood sugar will definitely take a nose-dive by evening. The cravings come back with a vengeance, especially if you’ve skipped meals or relied on simple carbohydrates and processed foods. Then there’s the stress-loving cortisol hormone. Throw that into the mix with low serotonin levels at night (that’s the happy hormone), and you’ve got yourself an ache for a sweet treat.

Next up, you’ve got fatigue. When you skimp on sleep, your hunger hormone and fullness signals - ghrelin and leptin - go out of whack. It’s like handing the keys to your cravings, paving the way for overeating and even a sweet takeover.

What Nutrient Deficiencies Cause Sugar Cravings?

Nutrients are the healthy bread and butter of our diet. Cut down, and you’ll get cravings with tons of other problems. These are the nutrients you’ll need to fight your sweet tooth:

Magnesium: Helps regulate blood sugar and calm the nervous system.
Chromium: Boosts insulin sensitivity and may curb sugar cravings.
Zinc: Essential for metabolic function and appetite regulation.
Vitamin D: Low levels impact glucose metabolism and increase cravings.
Inositol: Supports mood and blood sugar control.

Don’t forget probiotics! If your gut health is off balance, you might start craving sugar.

What Happens If You Stop Eating Sugar for 30 Days?

Believe it or not, here’s what giving up refined sugar for a month can do:

Reduce weight gain
Improve mood and balance stress hormones
Restore blood sugar balance
Lower inflammation
Improve the health of your gut and energy levels

Just like quitting cigarettes, going cold turkey when you're trying to stop sugar cravings can be tough for the first week. But you won’t be biting your nails once your buds adjust, and sugary foods start tasting sweeter naturally. Speaking of taste buds…

The Role of Taste Buds in Cravings

Your buds adapt over time. The more sugar you eat, the more you need to get that same sense of sweetness. But here’s the sweet twist: when you cut back on added sugars, your taste buds get a reset.

Give it just two weeks, and suddenly foods like berries, sweet potatoes, even plain yogurt, start tasting like dessert. Once your palate resets, managing sugar cravings feels way less like a battle and more like second nature. Less sugar, more healthy foods.

How to Curb the Urge to Eat Sugar

1. Eat a High-Protein Breakfast

Protein stabilizes blood sugar and reduces cravings later in the day. Think eggs, Greek yogurt, or protein-packed smoothies. Try a BHU Protein Bite in the morning. It’s low in sugar and high in clean protein.

2. Don’t Skip Meals

Random food intake leads to spikes and crashes in blood sugar, which means you'll have more sugar cravings.

3. Include Healthy Fats

Avocados, nuts, and seeds are your best friends. They keep you full and help you manage cravings.

4. Stay Hydrated

Listen to your colleagues when they tell you to drink enough water. Being dehydrated can sometimes make you crave something sweet.

5. Chew Gum

We're talking sugar-free chewing gum. This can reduce oral fixation and help you stop sugar cravings right then and there.

Eat This Instead: Healthy Snack Swaps

Dark Chocolate

Craving chocolate? Choose dark chocolate (at least 70% cacao). It’s lower in added sugars and higher in antioxidants.

Fruits

Berries, apples, and bananas offer a sweet taste without the crash. Plus, they bring fiber and health benefits to the table.

Sweet Potatoes

Roasted sweet potatoes deliver complex carbs and natural sweetness, without the downside of simple sugars. And, they taste delicious

Yogurt

Look for plain Greek yogurt that's loaded with live cultures. It’s great for your gut, and you can top it off with fruit for natural sweetness.

Smoothies

Blend whole fruits, protein powder, and unsweetened almond milk. This satisfies sweet cravings while delivering nutrients.

The Power of Fermented Foods

Foods like kimchi, sauerkraut, and kefir support beneficial bacteria in the gut. Balanced gut health may reduce cravings for sugary snacks and many processed foods.

Why a Healthy Gut = Fewer Cravings

Let’s go back to the gut. A healthy microbiome doesn’t just support digestion. It influences your brain, mood, and cravings. Certain strains of beneficial bacteria can reduce your desire for sweet foods and sugar-packed snacks.

When bad bacteria take over your gut, they start calling the shots. They'll send sugar cravings straight to your brain. That’s why supporting your gut with certain foods like kimchi, miso, or kefir can help restore balance and dial down those persistent sweet urges.

What to Eat After Too Much Sugar

That afternoon slump we all have is prime time for sugar cravings. If your afternoon snack intake involves sugary coffee drinks or pastries, what you're doing is just reinforcing the cycle. Luckily, there's always a smarter alternative. Grab a high-protein snack with healthy fats like a BHU Protein Bite and boost your energy without crashing down.

Still feeling the slump? Your body is probably telling you that your earlier intake didn’t offer the lasting fuel it needed. Think high protein breakfasts and balanced lunches to keep your engine running.

If you’ve indulged in a drink that was spiked with artificial sweeteners or gone on a candy bar binge, don’t panic. Focus on:

Drinking water
Eating foods that are high in protein
Getting fiber into your system (aka: eating lots of chia seeds, leafy greens)
Restoring balance with fermented foods
Replacing the next sweet treat with something whole and nourishing

Healthy Alternatives: What to Reach for

Is Sugar Hiding in Your “Healthy” Foods?

We're sorry, but yes. Even foods labeled “natural” or “low fat” can be loaded with added sugars and sugar-sweetened beverages. The usual suspects are:

Granola bars
Flavored yogurts
Salad dressings
Nut butters
“Healthy” cereals

Always check the label. Look for other names like cane juice, malt syrup, dextrose, or fruit juice concentrate. These are code words for sugar. One of the best ways to cut down sugar consumption is simply having an eye on where it’s coming from.

Sugar Substitutes

There are tons of substitutes like monk fruit or stevia that you can substitute for bad sugar. These taste sweet but don’t spike blood sugar. Here are some more options:

Coconut Sugar

The glycemic index of coconut sugar is lower than table sugar. That's what makes it a natural sweetener, which you can use in baking or to sweeten that afternoon cup of coffee or tea. The taste is the same, and it doesn't negatively affect you.

BHU Protein Bites

Perfect for nighttime snacking, they’re packed with clean ingredients, low in sugar, and designed to satisfy. BHU Protein Bites are ideal for anyone aiming to maintain a healthy weight without the increased risk of health issues with things like artificial sweeteners.

How to Manage Cravings Long-Term

Keep your meals balanced and include a good chunk of fiber, protein, and healthy fats.
Don't go cold turkey; instead, cut down your sugar consumption one step at a time.
Limit foods that we know spike blood sugar.
Be on the same wavelength with your emotional triggers for food cravings.
Instead of binging on sugar, make room for small indulgences and sugary treats.

Remember, a healthy diet isn't limiting yourself completely. It's all about the art of balance.

Final Thoughts: Be Kind to Your Body

Sugar isn’t the enemy. What you're supposed to do is understand why you have a sugar addiction in the first place. This gives you the power to make better choices. Whether it’s clinical nutrition deficiencies, stress, or habit, you can still enjoy sweets as you tame sugar cravings.

Try replacing your usual candy bar with a snack that's healthier (like BHU Protein Bites). Focus on balancing your dietary intake. What's the amount of sugar you're having? What's your intake of carb-heavy foods? Ask these questions, and start building habits that support your body’s rhythm.

You don’t have to live in fear of sugar. But you can live in control of it.