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Whether you feel hunger or satiety is controlled by several hormones in a finely tuned interplay. Ghrelin is formed above all in the stomach and is considered the hunger hormone, it rises when the stomach is empty and signals the brain that it is time to eat. After eating it normally drops again, so that the feeling of hunger eases. Leptin is produced in the fat tissue and acts as a satiety hormone, it signals the brain that enough energy reserves are present. With strong overweight, however, a leptin resistance can arise, in which this satiety signal is perceived less well. Lack of sleep brings this system out of balance: the ghrelin level rises, the leptin level falls, and the appetite increases, often for fatty and sugary foods. Even after a few short nights, many people reach noticeably more often for calorie-rich snacks. Chronic stress also plays a big role via the hormone cortisol, because eating briefly activates the reward system in the brain and can dampen tension. Cortisol also favours the storage of belly fat and additionally increases the cravings. So for many people cravings become a fast but short-lived mood help. This is not a character weakness but a neurobiological reaction: the brain learns that eating quickly brings relief and reaches for it ever more easily in stressful moments.
Besides blood sugar, sleep and stress there are further triggers. Long eating breaks or a very one-sided diet lead the body to demand energy urgently at some point. Anyone who, for example, skips breakfast and eats too little at lunch is especially prone to a craving in the afternoon. Strict diets increase appetite twofold, because the ghrelin level rises as protection against weight loss and forbidden foods become psychologically especially appealing. Those who eat too little during the day often make up the deficit in the evening with a craving. Hormonal phases such as the second half of the cycle, pregnancy or menopause can increase cravings. An overactive thyroid raises the basal metabolic rate and thus the hunger, often accompanied by restlessness, palpitations and weight loss despite a good appetite. Alcohol lowers the blood sugar and often promotes cravings for salty things, and some medications can also increase appetite. With migraine, cravings can appear as a forerunner of an attack or afterwards. These many possible triggers show that cravings rarely have only a single cause but often arise from an interplay of several factors.
Cravings and metabolism are closely connected. With a diabetes, both a blood sugar that is too high and one that is too low can trigger cravings, which sounds contradictory at first. If the blood sugar is high, the sugar does not get properly into the cells, and the body demands more energy despite full stores. This is tricky, because there is a lot of sugar in the blood, yet the cells still starve. With a low blood sugar, in turn, the body demands quick replenishment, usually in the form of something sweet, to raise the blood sugar quickly again. Frequent cravings for sugary and fatty foods can also contribute to weight gain and in the long term to obesity. Conversely, strong overweight can increase cravings via a disturbed hormone and blood sugar regulation, so that a cycle arises. That is exactly why with frequent, strong cravings it makes sense to also think of the blood sugar, especially when further signs such as thirst or frequent urination are added.
The overview below shows common causes of cravings and which accompanying signs are typical in each case. It does not replace a diagnosis but helps you classify your observations and recognise possible triggers.
| Possible cause | Typical accompanying signs | What can help |
|---|---|---|
| Blood sugar swings | Cravings shortly after sweet meals, energy dip | Slow carbohydrates, protein, fibre |
| Low blood sugar | Trembling, sweating, palpitations, weakness | Fast carbohydrates, medical assessment |
| Lack of sleep and stress | Evening cravings, tiredness, tension | More sleep, stress management, breaks |
| Strict diet or long breaks | Cravings in the evening, thoughts circle around food | Regular, filling meals |
| Diabetes or thyroid | Thirst, frequent urination, weight change | Check blood sugar and thyroid |
In the acute moment a few simple steps help to defuse the attack instead of giving in to it straight away. It is important not to put yourself under pressure, because an occasional craving is part of life and no reason for a bad conscience.
When you should look more closely
A doctor's visit makes sense if the cravings are very strong, frequent or new, burden you in everyday life or go along with symptoms such as trembling, sweating, palpitations, strong thirst, frequent urination, unintended weight loss or pronounced mood swings. Then a look at blood sugar and thyroid is worthwhile, because a treatable cause can be behind it. Caution with known diabetes: if signs of a severe low blood sugar such as confusion, strong drowsiness or clouded consciousness appear, this is an emergency, then give fast carbohydrates immediately and if in doubt call the emergency number.
The most effective lever against cravings is a stable blood sugar. Rely on regular meals with slow carbohydrates from whole grains, plus protein and fibre, instead of pure sugar and white flour. Protein and fibre fill you up longer and slow the rise of the blood sugar, so that it does not crash again so quickly. This keeps the blood sugar more even, and the rollercoaster of rise and crash turns out flatter. Just as important are enough sleep, regular exercise and a good handling of stress, because they act directly on the hunger and stress hormones. Even a short walk or a breathing exercise can noticeably reduce the urge for sweets in a stressful moment. It also helps to know your own triggers: do the cravings appear at certain times of day, in certain emotional states or after short nights? A small diary over a few days can make such patterns visible. Those who know their patterns can counteract specifically instead of just following the desire. It helps, for example, to consciously plan a protein-rich snack before the typical afternoon dip or to firmly build stress breaks into the day before the craving even arises.
If blood sugar swings or a diabetes are behind the cravings, a reliable treatment is important. brite helps you manage your medications, be reminded of the intake and forget nothing. Especially when the blood sugar should be well controlled, a regular intake makes a big difference in everyday life.
The bottom line: cravings are not a sign of weakness but a signal that can be understood and influenced. Usually a blood sugar rollercoaster or an interplay of sleep, stress and nutrition is behind it, and these are exactly the levers you can work on. With stable meals, good sleep and a little mindfulness for your own triggers, cravings can be calmed considerably. If they stay strong, frequent or come with warning signs such as trembling or strong thirst, the cause should be assessed by a doctor, especially with a view to blood sugar and thyroid. This way it can be clarified whether a treatable cause is behind it, and you gain confidence in handling your cravings.
Well prepared for the appointment
Set up your medications in brite for free and take a clear overview to the appointment. This helps to classify possible causes of your cravings faster and to keep up the treatment in everyday life.
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This article is for general information and does not replace medical advice, diagnosis or treatment. With signs of a severe low blood sugar such as confusion or clouded consciousness, please give fast carbohydrates immediately and if in doubt call the emergency number.
