What are your sugar cravings telling you?

One of the questions I was asked during a recent presentation was: "How do I deal with my sugar cravings in the evening?". And it made me realise that while it's something I discuss almost daily in clinic, I've never actually written about it.

CRAVINGS ARE NOT A CHARACTER FLAW 

I'm a firm believer that our bodies are constantly communicating with us. The challenge is that most of us are so busy juggling work, family, responsibilities and life in general that we miss the subtle signals. We don't notice the whispers. We wait until the body starts shouting. And cravings are often one of those signals.

Rather than viewing them as something to fight against, I prefer to see them as information. They're feedback. A clue that something may need attention.

The question isn't: "How do I stop craving sugar?". It's often: "What is my body trying to tell me?".

IS IT HUNGER OR IS IT A CRAVING? 

One of my favourite tests is what is called The Broccoli Test.

If you're genuinely hungry, most foods will sound appealing—even broccoli.If the only thing that will do is chocolate, biscuits, ice cream or that specific brand of crisps you're probably dealing with a craving rather than physical hunger.

Ask yourself:

• Am I craving a specific food or simply food?
• Would a balanced meal satisfy me right now?
• Am I eating consciously or am I operating on autopilot?

There is no judgement here. Just curiosity.

THE CRAVING CHECKLIST 

When a woman tells me she's struggling with evening cravings, I mentally work through a checklist. What signal is her body sending?

1. Have You Drunk Enough Today? Yes, we're talking about hydration again. Because despite how simple it sounds, it's still one of the most overlooked foundations of good nutrition. Even mild dehydration can affect energy levels, concentration and appetite regulation.
2. Did You Eat Enough? This is one of the biggest drivers of evening sugar cravings.If you've skipped meals, avoided carbohydrates or simply under-fuelled throughout the day, your body will naturally seek quick energy later on.And sugar is exactly that. What often looks like a lack of willpower is actually your body trying to protect you.
3. Did You Eat Enough Protein? Protein helps regulate appetite and keeps us feeling fuller for longer. Many women aren't getting enough, particularly earlier in the day.
4. How Is Your Sleep? Sleep deprivation changes the hormones that regulate hunger and satiety. Quite simply, when you're tired, cravings become harder to ignore.
5. How Stressed Are You? Chronic stress increases cortisol. And elevated cortisol often increases cravings for sugary foods. This isn't weakness.It's biology. Your body thinks it needs quick fuel to cope with a perceived threat.
6. Is It Emotional Hunger? Sometimes we're not hungry for food. We're hungry for comfort. Or relief. Or distraction. Understanding the difference can be incredibly powerful.
7. Is Your Environment Setting You Up? Sometimes the craving isn't coming from your body at all. It's coming from habit. The chocolate that's always visible on the counter.The nightly routine of tea and biscuits. The automatic trip to the cupboard after dinner before Netflix and chill.

WORK WITH THE CRAVING, NOT AGAINST IT 

What do you actually do when the craving for something sweet appears? One of the biggest mistakes I see people make is trying to fight cravings through sheer willpower. The problem? The more you tell yourself you can't have something, the more appealing it becomes. Instead of battling the craving, get curious about it. Ask yourself: "What is this craving trying to tell me?".

Sometimes a simple five-minute pause is enough. Set a timer. Take a breath. Check back in. You may find the urge has already softened. From there, I generally encourage one of two approaches:

Option 1: Have Something Sweet.

Yes, really. There is absolutely nothing wrong with finishing a meal with something sweet if that's something you enjoy. In fact, satisfaction is an important part of eating well. You might choose: 

• A square or two of dark chocolate
• A Medjool date
• Greek yoghurt with berries with a drizzle of honey
• A small portion of your favourite dessert

Permission often reduces the power of cravings far more effectively than restriction. One of the quickest ways to intensify cravings is to tell yourself that certain foods are off limits. Restriction creates scarcity. Scarcity creates obsession. If you want the cookie, have the cookie. But do it intentionally. Put it on a plate. Sit down. Enjoy it. Taste it. Satisfaction and guilt rarely live in the same place.

Option 2: Get Curious About The Craving

The second option is a little harder.In fact, it's often the option people want to skip. Because instead of immediately satisfying the craving, you're choosing to pause and understand it. That requires headspace. It requires awareness. And sometimes it requires sitting with a little discomfort. Most of us are used to responding automatically when a craving hits. We feel an urge, we act on it, and we move on.

But if cravings are showing up regularly, it's worth asking a deeper question: What is actually driving this? This is where I often use a simple framework with clients called HALT(B). Before reaching for food, ask yourself:

H – Hungry: Am I physically hungry?

A – Angry or Anxious: Am I stressed, frustrated or overwhelmed?

L – Lonely: Am I craving comfort, connection or company?

T – Tired: Am I physically or emotionally exhausted?

B – Bored: Am I looking for stimulation, distraction or something to do?

The answer isn't always obvious. Sometimes you'll discover you genuinely need food. Sometimes you'll realise what you really need is rest, connection, stress relief or simply a break.

Food can temporarily soothe many uncomfortable emotions, but it doesn't solve them. Awareness, however, is where change starts. The goal isn't to judge yourself for having the craving. It's simply to understand what message it might be carrying. Once you've identified the trigger, you can decide what response would truly serve you best.

RECONNECT, REGULATE, REBUILD 

Once you've identified what's driving the craving, it's worth looking at the bigger picture.

Reconnect With Your Body - Pay attention to how hunger, fullness, energy and mood fluctuate throughout the day. The more connected you become to these signals, the easier it becomes to recognise what your body genuinely needs.

Regulate Your Environment - Keep nourishing foods visible and easy to access. Treats don't need to be banned—but they don't need centre stage either. Many of our eating habits are driven by convenience rather than hunger.

Rebuild Satiety - Make sure your meals contain adequate protein, fibre and healthy fats. When blood sugar is stable and you're properly nourished, cravings often lose much of their intensity.

FIND ALTERNATIVE SOURCES OF REWARD 

Cravings often follow a simple pattern: Urge → Behaviour → Reward. The goal isn't to remove pleasure from your life. It's to expand where pleasure comes from. When the urge appears, try asking: "What else would feel good right now?" Perhaps it's:

• Calling a friend
• Going for a walk
• Stretching
• Listening to music
• Taking a bath
• Crossing something off your to-do list

Food is one source of comfort. It doesn't have to be the only one.

TAKE HOME MESSAGES 

Cravings are a normal part of being human. The aim isn't to eliminate them completely. It's to understand them. Sometimes the answer is simply enjoying something sweet and moving on. Sometimes the answer lies in getting curious enough to uncover what your body, mind or emotions might be asking for. Either way, approaching cravings with curiosity rather than criticism is often where lasting change begins.