Grooving in Gruene with music, shopping, and Gardens of Texas
Gruene is one of my favorite Texas daytrips. On any given Saturday afternoon, you’ll find a band playing for tips in the old-timey dancehall…… Read More
A day trip to tiny Gruene, an hour south of Austin, has been one of my favorite excursions for as long as I’ve lived in Texas. On any given Saturday afternoon, you’ll find a band playing for tips in the old-timey dancehall. Gift and antique shops, restaurants and tasting rooms line the town’s two streets. Grab a riverside table on the decks at the Gristmill Restaurant (go early to beat the crowd), and you can watch tubers float the Guadalupe while you wolf down a chicken-fried steak.
HD Gruene Mercantile
On a recent visit, I checked out brand-new H.D. Gruene Mercantile, “the oldest new shop in town” in the red-brick general store building.
And what did I spot on the shelves? My new book, Gardens of Texas!
Here…
…there…
…and everywhere. I was charmed by the store’s buy-in on my book, of course, but also by its fun selection of gifts, home goods, and clothing. I bought a ceramic good-luck horseshoe decorated with flowering red yuccas along with a few Gruene souvenirs.
A mini Gruene Hall playhouse was popular with young kids.
Amusingly, it even has a neon beer sign inside. I hope there are toy guitars and fiddles in there too — teach ’em early!
Gruene Hall is even rendered in birdseed, for bird-loving shoppers.
Gruene Hall
The real Gruene Hall stands right across the street under the water tower. Its white, flat facade with a mishmash of windows and doors under that iconic arching font opens into…
…a long, spacious hall with neon beer signs and creaky wooden floors sanded smooth by years of two-stepping. Air conditioning has never made an appearance here — just screened windows and sweating bottles of beer to keep you cool on a warm March day. Have I ever been here during the furnace of a Texas summer? I don’t recall, so I suspect not.
Catching a free show at Gruene Hall on a Saturday afternoon never gets old.
It’s fun to see kids enjoying the music too, like this little cowboy…
…and a mom-and-daughter pair twirling to the music.
So sweet
Thanks, Gruene, for bringing the Texas magic once again.
Book Tour Events
Heads up, Central Texas gardeners: I have ONE more speaking event for the launch of Gardens of Texas. And huzzah — it’s free! Come see me, get gardening inspiration, and if you like, purchase a signed copy of the book. Here are the details:
Drawing from the visionary landscapes in Gardens of Texas, I’ll share how resilient gardeners are embracing change, shifting their plant palette, nurturing wildlife, and finding deeper joy in the process. I’ll have books for sale and signing at the talk. Free and open to the public.
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
__________________________
Digging Deeper
My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.
Learn about garden design and ecology at Garden Spark! I organize in-person talks by designers, landscape architects, authors, and gardeners a few times a year in Austin. Subscribe to Garden Spark by clicking here to email — subject line: SUBSCRIBE.
Ever finish lunch and immediately start wondering what dessert might hit the spot? You’re not alone! Even as a dietitian, I have a sweet tooth and I’m not shy about it. The truth is, enjoying sweets in moderation can absolutely fit into a healthy, balanced eating plan.
The challenge comes when sugar cravings start to feel like they’re running the show. Cravings can be driven by real physiological signals, like a dip in blood sugar that your body interprets as “feed me sugar,” or by psychological triggers, such as stress or strong emotions prompting a sweet fix (1,2). Understanding why you’re craving sugar is often more revealing than the craving itself. For example, these cravings can point to underlying factors that need attention first.
The good news? With a little awareness, support, and strategy, you can decode what your cravings are really telling you and build a sustainable foundation for balance. The goal isn’t restriction; it’s moderation and control. Stick with me, and I’ll help show you how.
Sugar cravings are simply a strong desire to enjoy something sweet. In research, this is sometimes referred to as “sugar addiction,” where people excessively and intensely crave high-sugar foods (3). At MyFitnessPal, we prefer to focus on the craving itself rather than the term “addiction,” which can feel negative or stigmatizing, and instead talk about the natural desire to indulge in a sweet treat.
The foods people commonly crave are often energy-dense, like chocolate, or other high-calorie sweet and savory snacks (4). Highly processed foods, think packaged cookies, candy, and snack bars, tend to be especially crave-worthy due to their combination of refined sugar and saturated fat (5).
What makes sugar cravings unique is that they often signal that a particular need isn’t being met. Some cravings are physiological, for example, a dip in blood sugar that signals your body needs glucose (1). Others are psychological, like stress-driven cravings, where reaching for something sweet becomes a way to cope with strong emotions (2). Understanding the root cause of a craving can help you address it more effectively.
That said, craving a cookie or sweet treat now and then is completely normal; it doesn’t always mean something is “wrong.” But learning the why behind your cravings is key to managing them with balance and intention.
People crave sweet foods for a variety of reasons, and research shows that these cravings are often more than just “wanting something sweet.” Here are the top science-backed reasons people reach for sugar:
1. Sugar’s Reward Signaling in the Body
Sugar activates the brain’s reward system by stimulating the release of dopamine and serotonin, chemicals that create feelings of pleasure and satisfaction (3,5,6). This response reinforces the behavior, making your brain want to repeat the experience. In turn, whatever food you’re enjoying at the moment can feel especially irresistible. Over time, this reward signaling can strengthen cravings for sweet treats (3,5,6).
2. Energy Crashes and Blood Sugar Fluctuations
Whether it’s from skipping meals, not eating enough protein and fiber, or experiencing natural fluctuations in blood sugar, energy dips are real (1). When your body senses a drop in energy, it often signals for quick fuel, i.e. most commonly sugar. That mid-afternoon chocolate craving? Your body might just be asking for a fast source of energy.
3. Lack of Sleep
Sleep deprivation doesn’t just make you tired, it affects appetite-regulating hormones which can increase hunger and cravings (7). When you’re running low on sleep, your body looks for fast, convenient energy sources, often in the form of energy-dense, sugary snacks.
4. Stress and Elevated Cortisol
When your body is under high stress, it triggers the release of cortisol, a hormone that can increase appetite and drive cravings for high-calorie, sweet, or fatty foods (8). Stress-related sugar cravings are common, especially during busy days or emotional situations, because these foods temporarily stimulate the brain’s reward pathways, offering up a sense of comfort (8).
5. Emotional Triggers and Habits
Cravings can also be tied to habits or emotional associations (2,9,10). For example, if you always have dessert after dinner, your brain can start expecting it, creating an ingrained habit. Similarly, emotions can become linked to sweet treats, making cravings feel automatic (2,9,10).
How to Manage Sugar Cravings
The key to managing sugar cravings? Balance. As MyFitnessPal dietitian Emily Sullivan explains, “When you’re trying to handle a sugar craving, it helps to look at the bigger picture of your overall eating habits. Craving a donut from the breakroom? Go for it, but try pairing it with something like milk or yogurt to add protein. That combination can help balance the carbohydrates (including sugars) and keep you feeling more satisfied.”(11)
Build Balanced Meals: Eat routinely, and balanced, throughout the day. This helps ensure your body is receiving necessary nutrients to keep you fueled and focused, helping prevent the 3pm sugar craving.
Prioritize Sleep: Creating (and sticking too) a sleep routine is key for managing your mood, cravings, and stress throughout the day (7). Focus on a routine that minimizes screen time and puts yourself in the mood to rest and relax.
Focus on Stress Reduction: Stress is inevitable, but it doesn’t have to rule your life. Exercise is a wonderful source of stress relief, but so is drawing, journaling, and spending time with those who lower your stress.
Enjoy Sweets in Moderation: Moderation, not restriction, is how you’ll learn to incorporate that cookie in your routine. Get creative in the kitchen and try one of our MyFitnessPal reader favorites from this round-up of powerhouse High-Protein Desserts!
Experiment with Smart Sweet Swaps: You may be surprised how quickly a natural source of sugar, like fresh fruit, helps curb that sweet tooth.
Consider one of these (go-tos in my house):
Frozen Fruit: Blend up your favorite frozen fruits into a no-added-sugar sorbet. Top with chopped nuts and a dollop of whipped topping for a nutritious treat.
Dried Fruit: Unsweetenedtart cherries, prunes, and mango are sources of “nature’s candy” and can offer up a little reset when you’re feeling a little sweet treat. Often I’ll toss them with a handful of salted nuts into popcorn for a fun trail mix.
Sugar cravings are a normal part of being human, and they don’t have to derail your healthy eating goals. By paying attention to what your body and mind might be asking for, whether it’s more consistent meals, better sleep, stress relief, or simply the enjoyment of a treat, you can approach cravings with curiosity instead of guilt.
Keep in mind tuning into a balanced meal approach that prioritizes moderation over restriction, sweets can comfortably fit into a healthy routine set-up for the long haul.
Ever finish lunch and immediately start wondering what dessert might hit the spot? You’re not alone! Even as a dietitian, I have a sweet tooth and I’m not shy about it. The truth is, enjoying sweets in moderation can absolutely fit into a healthy, balanced eating plan.
The challenge comes when sugar cravings start to feel like they’re running the show. Cravings can be driven by real physiological signals, like a dip in blood sugar that your body interprets as “feed me sugar,” or by psychological triggers, such as stress or strong emotions prompting a sweet fix (1,2). Understanding why you’re craving sugar is often more revealing than the craving itself. For example, these cravings can point to underlying factors that need attention first.
The good news? With a little awareness, support, and strategy, you can decode what your cravings are really telling you and build a sustainable foundation for balance. The goal isn’t restriction; it’s moderation and control. Stick with me, and I’ll help show you how.
Sugar cravings are simply a strong desire to enjoy something sweet. In research, this is sometimes referred to as “sugar addiction,” where people excessively and intensely crave high-sugar foods (3). At MyFitnessPal, we prefer to focus on the craving itself rather than the term “addiction,” which can feel negative or stigmatizing, and instead talk about the natural desire to indulge in a sweet treat.
The foods people commonly crave are often energy-dense, like chocolate, or other high-calorie sweet and savory snacks (4). Highly processed foods, think packaged cookies, candy, and snack bars, tend to be especially crave-worthy due to their combination of refined sugar and saturated fat (5).
What makes sugar cravings unique is that they often signal that a particular need isn’t being met. Some cravings are physiological, for example, a dip in blood sugar that signals your body needs glucose (1). Others are psychological, like stress-driven cravings, where reaching for something sweet becomes a way to cope with strong emotions (2). Understanding the root cause of a craving can help you address it more effectively.
That said, craving a cookie or sweet treat now and then is completely normal; it doesn’t always mean something is “wrong.” But learning the why behind your cravings is key to managing them with balance and intention.
People crave sweet foods for a variety of reasons, and research shows that these cravings are often more than just “wanting something sweet.” Here are the top science-backed reasons people reach for sugar:
1. Sugar’s Reward Signaling in the Body
Sugar activates the brain’s reward system by stimulating the release of dopamine and serotonin, chemicals that create feelings of pleasure and satisfaction (3,5,6). This response reinforces the behavior, making your brain want to repeat the experience. In turn, whatever food you’re enjoying at the moment can feel especially irresistible. Over time, this reward signaling can strengthen cravings for sweet treats (3,5,6).
2. Energy Crashes and Blood Sugar Fluctuations
Whether it’s from skipping meals, not eating enough protein and fiber, or experiencing natural fluctuations in blood sugar, energy dips are real (1). When your body senses a drop in energy, it often signals for quick fuel, i.e. most commonly sugar. That mid-afternoon chocolate craving? Your body might just be asking for a fast source of energy.
3. Lack of Sleep
Sleep deprivation doesn’t just make you tired, it affects appetite-regulating hormones which can increase hunger and cravings (7). When you’re running low on sleep, your body looks for fast, convenient energy sources, often in the form of energy-dense, sugary snacks.
4. Stress and Elevated Cortisol
When your body is under high stress, it triggers the release of cortisol, a hormone that can increase appetite and drive cravings for high-calorie, sweet, or fatty foods (8). Stress-related sugar cravings are common, especially during busy days or emotional situations, because these foods temporarily stimulate the brain’s reward pathways, offering up a sense of comfort (8).
5. Emotional Triggers and Habits
Cravings can also be tied to habits or emotional associations (2,9,10). For example, if you always have dessert after dinner, your brain can start expecting it, creating an ingrained habit. Similarly, emotions can become linked to sweet treats, making cravings feel automatic (2,9,10).
How to Manage Sugar Cravings
The key to managing sugar cravings? Balance. As MyFitnessPal dietitian Emily Sullivan explains, “When you’re trying to handle a sugar craving, it helps to look at the bigger picture of your overall eating habits. Craving a donut from the breakroom? Go for it, but try pairing it with something like milk or yogurt to add protein. That combination can help balance the carbohydrates (including sugars) and keep you feeling more satisfied.”(11)
Build Balanced Meals: Eat routinely, and balanced, throughout the day. This helps ensure your body is receiving necessary nutrients to keep you fueled and focused, helping prevent the 3pm sugar craving.
Prioritize Sleep: Creating (and sticking too) a sleep routine is key for managing your mood, cravings, and stress throughout the day (7). Focus on a routine that minimizes screen time and puts yourself in the mood to rest and relax.
Focus on Stress Reduction: Stress is inevitable, but it doesn’t have to rule your life. Exercise is a wonderful source of stress relief, but so is drawing, journaling, and spending time with those who lower your stress.
Enjoy Sweets in Moderation: Moderation, not restriction, is how you’ll learn to incorporate that cookie in your routine. Get creative in the kitchen and try one of our MyFitnessPal reader favorites from this round-up of powerhouse High-Protein Desserts!
Experiment with Smart Sweet Swaps: You may be surprised how quickly a natural source of sugar, like fresh fruit, helps curb that sweet tooth.
Consider one of these (go-tos in my house):
Frozen Fruit: Blend up your favorite frozen fruits into a no-added-sugar sorbet. Top with chopped nuts and a dollop of whipped topping for a nutritious treat.
Dried Fruit: Unsweetenedtart cherries, prunes, and mango are sources of “nature’s candy” and can offer up a little reset when you’re feeling a little sweet treat. Often I’ll toss them with a handful of salted nuts into popcorn for a fun trail mix.
Sugar cravings are a normal part of being human, and they don’t have to derail your healthy eating goals. By paying attention to what your body and mind might be asking for, whether it’s more consistent meals, better sleep, stress relief, or simply the enjoyment of a treat, you can approach cravings with curiosity instead of guilt.
Keep in mind tuning into a balanced meal approach that prioritizes moderation over restriction, sweets can comfortably fit into a healthy routine set-up for the long haul.
Ever finish lunch and immediately start wondering what dessert might hit the spot? You’re not alone! Even as a dietitian, I have a sweet tooth and I’m not shy about it. The truth is, enjoying sweets in moderation can absolutely fit into a healthy, balanced eating plan.
The challenge comes when sugar cravings start to feel like they’re running the show. Cravings can be driven by real physiological signals, like a dip in blood sugar that your body interprets as “feed me sugar,” or by psychological triggers, such as stress or strong emotions prompting a sweet fix (1,2). Understanding why you’re craving sugar is often more revealing than the craving itself. For example, these cravings can point to underlying factors that need attention first.
The good news? With a little awareness, support, and strategy, you can decode what your cravings are really telling you and build a sustainable foundation for balance. The goal isn’t restriction; it’s moderation and control. Stick with me, and I’ll help show you how.
Sugar cravings are simply a strong desire to enjoy something sweet. In research, this is sometimes referred to as “sugar addiction,” where people excessively and intensely crave high-sugar foods (3). At MyFitnessPal, we prefer to focus on the craving itself rather than the term “addiction,” which can feel negative or stigmatizing, and instead talk about the natural desire to indulge in a sweet treat.
The foods people commonly crave are often energy-dense, like chocolate, or other high-calorie sweet and savory snacks (4). Highly processed foods, think packaged cookies, candy, and snack bars, tend to be especially crave-worthy due to their combination of refined sugar and saturated fat (5).
What makes sugar cravings unique is that they often signal that a particular need isn’t being met. Some cravings are physiological, for example, a dip in blood sugar that signals your body needs glucose (1). Others are psychological, like stress-driven cravings, where reaching for something sweet becomes a way to cope with strong emotions (2). Understanding the root cause of a craving can help you address it more effectively.
That said, craving a cookie or sweet treat now and then is completely normal; it doesn’t always mean something is “wrong.” But learning the why behind your cravings is key to managing them with balance and intention.
People crave sweet foods for a variety of reasons, and research shows that these cravings are often more than just “wanting something sweet.” Here are the top science-backed reasons people reach for sugar:
1. Sugar’s Reward Signaling in the Body
Sugar activates the brain’s reward system by stimulating the release of dopamine and serotonin, chemicals that create feelings of pleasure and satisfaction (3,5,6). This response reinforces the behavior, making your brain want to repeat the experience. In turn, whatever food you’re enjoying at the moment can feel especially irresistible. Over time, this reward signaling can strengthen cravings for sweet treats (3,5,6).
2. Energy Crashes and Blood Sugar Fluctuations
Whether it’s from skipping meals, not eating enough protein and fiber, or experiencing natural fluctuations in blood sugar, energy dips are real (1). When your body senses a drop in energy, it often signals for quick fuel, i.e. most commonly sugar. That mid-afternoon chocolate craving? Your body might just be asking for a fast source of energy.
3. Lack of Sleep
Sleep deprivation doesn’t just make you tired, it affects appetite-regulating hormones which can increase hunger and cravings (7). When you’re running low on sleep, your body looks for fast, convenient energy sources, often in the form of energy-dense, sugary snacks.
4. Stress and Elevated Cortisol
When your body is under high stress, it triggers the release of cortisol, a hormone that can increase appetite and drive cravings for high-calorie, sweet, or fatty foods (8). Stress-related sugar cravings are common, especially during busy days or emotional situations, because these foods temporarily stimulate the brain’s reward pathways, offering up a sense of comfort (8).
5. Emotional Triggers and Habits
Cravings can also be tied to habits or emotional associations (2,9,10). For example, if you always have dessert after dinner, your brain can start expecting it, creating an ingrained habit. Similarly, emotions can become linked to sweet treats, making cravings feel automatic (2,9,10).
How to Manage Sugar Cravings
The key to managing sugar cravings? Balance. As MyFitnessPal dietitian Emily Sullivan explains, “When you’re trying to handle a sugar craving, it helps to look at the bigger picture of your overall eating habits. Craving a donut from the breakroom? Go for it, but try pairing it with something like milk or yogurt to add protein. That combination can help balance the carbohydrates (including sugars) and keep you feeling more satisfied.”(11)
Build Balanced Meals: Eat routinely, and balanced, throughout the day. This helps ensure your body is receiving necessary nutrients to keep you fueled and focused, helping prevent the 3pm sugar craving.
Prioritize Sleep: Creating (and sticking too) a sleep routine is key for managing your mood, cravings, and stress throughout the day (7). Focus on a routine that minimizes screen time and puts yourself in the mood to rest and relax.
Focus on Stress Reduction: Stress is inevitable, but it doesn’t have to rule your life. Exercise is a wonderful source of stress relief, but so is drawing, journaling, and spending time with those who lower your stress.
Enjoy Sweets in Moderation: Moderation, not restriction, is how you’ll learn to incorporate that cookie in your routine. Get creative in the kitchen and try one of our MyFitnessPal reader favorites from this round-up of powerhouse High-Protein Desserts!
Experiment with Smart Sweet Swaps: You may be surprised how quickly a natural source of sugar, like fresh fruit, helps curb that sweet tooth.
Consider one of these (go-tos in my house):
Frozen Fruit: Blend up your favorite frozen fruits into a no-added-sugar sorbet. Top with chopped nuts and a dollop of whipped topping for a nutritious treat.
Dried Fruit: Unsweetenedtart cherries, prunes, and mango are sources of “nature’s candy” and can offer up a little reset when you’re feeling a little sweet treat. Often I’ll toss them with a handful of salted nuts into popcorn for a fun trail mix.
Sugar cravings are a normal part of being human, and they don’t have to derail your healthy eating goals. By paying attention to what your body and mind might be asking for, whether it’s more consistent meals, better sleep, stress relief, or simply the enjoyment of a treat, you can approach cravings with curiosity instead of guilt.
Keep in mind tuning into a balanced meal approach that prioritizes moderation over restriction, sweets can comfortably fit into a healthy routine set-up for the long haul.
Ever finish lunch and immediately start wondering what dessert might hit the spot? You’re not alone! Even as a dietitian, I have a sweet tooth and I’m not shy about it. The truth is, enjoying sweets in moderation can absolutely fit into a healthy, balanced eating plan.
The challenge comes when sugar cravings start to feel like they’re running the show. Cravings can be driven by real physiological signals, like a dip in blood sugar that your body interprets as “feed me sugar,” or by psychological triggers, such as stress or strong emotions prompting a sweet fix (1,2). Understanding why you’re craving sugar is often more revealing than the craving itself. For example, these cravings can point to underlying factors that need attention first.
The good news? With a little awareness, support, and strategy, you can decode what your cravings are really telling you and build a sustainable foundation for balance. The goal isn’t restriction; it’s moderation and control. Stick with me, and I’ll help show you how.
Sugar cravings are simply a strong desire to enjoy something sweet. In research, this is sometimes referred to as “sugar addiction,” where people excessively and intensely crave high-sugar foods (3). At MyFitnessPal, we prefer to focus on the craving itself rather than the term “addiction,” which can feel negative or stigmatizing, and instead talk about the natural desire to indulge in a sweet treat.
The foods people commonly crave are often energy-dense, like chocolate, or other high-calorie sweet and savory snacks (4). Highly processed foods, think packaged cookies, candy, and snack bars, tend to be especially crave-worthy due to their combination of refined sugar and saturated fat (5).
What makes sugar cravings unique is that they often signal that a particular need isn’t being met. Some cravings are physiological, for example, a dip in blood sugar that signals your body needs glucose (1). Others are psychological, like stress-driven cravings, where reaching for something sweet becomes a way to cope with strong emotions (2). Understanding the root cause of a craving can help you address it more effectively.
That said, craving a cookie or sweet treat now and then is completely normal; it doesn’t always mean something is “wrong.” But learning the why behind your cravings is key to managing them with balance and intention.
People crave sweet foods for a variety of reasons, and research shows that these cravings are often more than just “wanting something sweet.” Here are the top science-backed reasons people reach for sugar:
1. Sugar’s Reward Signaling in the Body
Sugar activates the brain’s reward system by stimulating the release of dopamine and serotonin, chemicals that create feelings of pleasure and satisfaction (3,5,6). This response reinforces the behavior, making your brain want to repeat the experience. In turn, whatever food you’re enjoying at the moment can feel especially irresistible. Over time, this reward signaling can strengthen cravings for sweet treats (3,5,6).
2. Energy Crashes and Blood Sugar Fluctuations
Whether it’s from skipping meals, not eating enough protein and fiber, or experiencing natural fluctuations in blood sugar, energy dips are real (1). When your body senses a drop in energy, it often signals for quick fuel, i.e. most commonly sugar. That mid-afternoon chocolate craving? Your body might just be asking for a fast source of energy.
3. Lack of Sleep
Sleep deprivation doesn’t just make you tired, it affects appetite-regulating hormones which can increase hunger and cravings (7). When you’re running low on sleep, your body looks for fast, convenient energy sources, often in the form of energy-dense, sugary snacks.
4. Stress and Elevated Cortisol
When your body is under high stress, it triggers the release of cortisol, a hormone that can increase appetite and drive cravings for high-calorie, sweet, or fatty foods (8). Stress-related sugar cravings are common, especially during busy days or emotional situations, because these foods temporarily stimulate the brain’s reward pathways, offering up a sense of comfort (8).
5. Emotional Triggers and Habits
Cravings can also be tied to habits or emotional associations (2,9,10). For example, if you always have dessert after dinner, your brain can start expecting it, creating an ingrained habit. Similarly, emotions can become linked to sweet treats, making cravings feel automatic (2,9,10).
How to Manage Sugar Cravings
The key to managing sugar cravings? Balance. As MyFitnessPal dietitian Emily Sullivan explains, “When you’re trying to handle a sugar craving, it helps to look at the bigger picture of your overall eating habits. Craving a donut from the breakroom? Go for it, but try pairing it with something like milk or yogurt to add protein. That combination can help balance the carbohydrates (including sugars) and keep you feeling more satisfied.”(11)
Build Balanced Meals: Eat routinely, and balanced, throughout the day. This helps ensure your body is receiving necessary nutrients to keep you fueled and focused, helping prevent the 3pm sugar craving.
Prioritize Sleep: Creating (and sticking too) a sleep routine is key for managing your mood, cravings, and stress throughout the day (7). Focus on a routine that minimizes screen time and puts yourself in the mood to rest and relax.
Focus on Stress Reduction: Stress is inevitable, but it doesn’t have to rule your life. Exercise is a wonderful source of stress relief, but so is drawing, journaling, and spending time with those who lower your stress.
Enjoy Sweets in Moderation: Moderation, not restriction, is how you’ll learn to incorporate that cookie in your routine. Get creative in the kitchen and try one of our MyFitnessPal reader favorites from this round-up of powerhouse High-Protein Desserts!
Experiment with Smart Sweet Swaps: You may be surprised how quickly a natural source of sugar, like fresh fruit, helps curb that sweet tooth.
Consider one of these (go-tos in my house):
Frozen Fruit: Blend up your favorite frozen fruits into a no-added-sugar sorbet. Top with chopped nuts and a dollop of whipped topping for a nutritious treat.
Dried Fruit: Unsweetenedtart cherries, prunes, and mango are sources of “nature’s candy” and can offer up a little reset when you’re feeling a little sweet treat. Often I’ll toss them with a handful of salted nuts into popcorn for a fun trail mix.
Sugar cravings are a normal part of being human, and they don’t have to derail your healthy eating goals. By paying attention to what your body and mind might be asking for, whether it’s more consistent meals, better sleep, stress relief, or simply the enjoyment of a treat, you can approach cravings with curiosity instead of guilt.
Keep in mind tuning into a balanced meal approach that prioritizes moderation over restriction, sweets can comfortably fit into a healthy routine set-up for the long haul.
Ever finish lunch and immediately start wondering what dessert might hit the spot? You’re not alone! Even as a dietitian, I have a sweet tooth and I’m not shy about it. The truth is, enjoying sweets in moderation can absolutely fit into a healthy, balanced eating plan.
The challenge comes when sugar cravings start to feel like they’re running the show. Cravings can be driven by real physiological signals, like a dip in blood sugar that your body interprets as “feed me sugar,” or by psychological triggers, such as stress or strong emotions prompting a sweet fix (1,2). Understanding why you’re craving sugar is often more revealing than the craving itself. For example, these cravings can point to underlying factors that need attention first.
The good news? With a little awareness, support, and strategy, you can decode what your cravings are really telling you and build a sustainable foundation for balance. The goal isn’t restriction; it’s moderation and control. Stick with me, and I’ll help show you how.
Sugar cravings are simply a strong desire to enjoy something sweet. In research, this is sometimes referred to as “sugar addiction,” where people excessively and intensely crave high-sugar foods (3). At MyFitnessPal, we prefer to focus on the craving itself rather than the term “addiction,” which can feel negative or stigmatizing, and instead talk about the natural desire to indulge in a sweet treat.
The foods people commonly crave are often energy-dense, like chocolate, or other high-calorie sweet and savory snacks (4). Highly processed foods, think packaged cookies, candy, and snack bars, tend to be especially crave-worthy due to their combination of refined sugar and saturated fat (5).
What makes sugar cravings unique is that they often signal that a particular need isn’t being met. Some cravings are physiological, for example, a dip in blood sugar that signals your body needs glucose (1). Others are psychological, like stress-driven cravings, where reaching for something sweet becomes a way to cope with strong emotions (2). Understanding the root cause of a craving can help you address it more effectively.
That said, craving a cookie or sweet treat now and then is completely normal; it doesn’t always mean something is “wrong.” But learning the why behind your cravings is key to managing them with balance and intention.
People crave sweet foods for a variety of reasons, and research shows that these cravings are often more than just “wanting something sweet.” Here are the top science-backed reasons people reach for sugar:
1. Sugar’s Reward Signaling in the Body
Sugar activates the brain’s reward system by stimulating the release of dopamine and serotonin, chemicals that create feelings of pleasure and satisfaction (3,5,6). This response reinforces the behavior, making your brain want to repeat the experience. In turn, whatever food you’re enjoying at the moment can feel especially irresistible. Over time, this reward signaling can strengthen cravings for sweet treats (3,5,6).
2. Energy Crashes and Blood Sugar Fluctuations
Whether it’s from skipping meals, not eating enough protein and fiber, or experiencing natural fluctuations in blood sugar, energy dips are real (1). When your body senses a drop in energy, it often signals for quick fuel, i.e. most commonly sugar. That mid-afternoon chocolate craving? Your body might just be asking for a fast source of energy.
3. Lack of Sleep
Sleep deprivation doesn’t just make you tired, it affects appetite-regulating hormones which can increase hunger and cravings (7). When you’re running low on sleep, your body looks for fast, convenient energy sources, often in the form of energy-dense, sugary snacks.
4. Stress and Elevated Cortisol
When your body is under high stress, it triggers the release of cortisol, a hormone that can increase appetite and drive cravings for high-calorie, sweet, or fatty foods (8). Stress-related sugar cravings are common, especially during busy days or emotional situations, because these foods temporarily stimulate the brain’s reward pathways, offering up a sense of comfort (8).
5. Emotional Triggers and Habits
Cravings can also be tied to habits or emotional associations (2,9,10). For example, if you always have dessert after dinner, your brain can start expecting it, creating an ingrained habit. Similarly, emotions can become linked to sweet treats, making cravings feel automatic (2,9,10).
How to Manage Sugar Cravings
The key to managing sugar cravings? Balance. As MyFitnessPal dietitian Emily Sullivan explains, “When you’re trying to handle a sugar craving, it helps to look at the bigger picture of your overall eating habits. Craving a donut from the breakroom? Go for it, but try pairing it with something like milk or yogurt to add protein. That combination can help balance the carbohydrates (including sugars) and keep you feeling more satisfied.”(11)
Build Balanced Meals: Eat routinely, and balanced, throughout the day. This helps ensure your body is receiving necessary nutrients to keep you fueled and focused, helping prevent the 3pm sugar craving.
Prioritize Sleep: Creating (and sticking too) a sleep routine is key for managing your mood, cravings, and stress throughout the day (7). Focus on a routine that minimizes screen time and puts yourself in the mood to rest and relax.
Focus on Stress Reduction: Stress is inevitable, but it doesn’t have to rule your life. Exercise is a wonderful source of stress relief, but so is drawing, journaling, and spending time with those who lower your stress.
Enjoy Sweets in Moderation: Moderation, not restriction, is how you’ll learn to incorporate that cookie in your routine. Get creative in the kitchen and try one of our MyFitnessPal reader favorites from this round-up of powerhouse High-Protein Desserts!
Experiment with Smart Sweet Swaps: You may be surprised how quickly a natural source of sugar, like fresh fruit, helps curb that sweet tooth.
Consider one of these (go-tos in my house):
Frozen Fruit: Blend up your favorite frozen fruits into a no-added-sugar sorbet. Top with chopped nuts and a dollop of whipped topping for a nutritious treat.
Dried Fruit: Unsweetenedtart cherries, prunes, and mango are sources of “nature’s candy” and can offer up a little reset when you’re feeling a little sweet treat. Often I’ll toss them with a handful of salted nuts into popcorn for a fun trail mix.
Sugar cravings are a normal part of being human, and they don’t have to derail your healthy eating goals. By paying attention to what your body and mind might be asking for, whether it’s more consistent meals, better sleep, stress relief, or simply the enjoyment of a treat, you can approach cravings with curiosity instead of guilt.
Keep in mind tuning into a balanced meal approach that prioritizes moderation over restriction, sweets can comfortably fit into a healthy routine set-up for the long haul.
Packed with 23 grams of plant-based protein and leafy greens, this Vegan Almond Green Smoothie Bowl makes it easy to start your day on a nourishing note. Almond butter, vegan vanilla protein powder, and soy milk create a rich, creamy base, while frozen banana and spinach blend seamlessly into a vibrant green smoothie you’ll actually look forward to. Pile on the raspberries, almonds, and cacao nibs, and you’ve got a breakfast bowl that delivers on both flavor and nutrition.
Active time: 10 minutes Total time: 10 minutes
Vegan Almond Green Smoothie Bowl
Ingredients
For the smoothie
3 tsp (9g) cacao nibs, divided
1 cup unsweetened soy milk
1 scoop vegan vanilla protein powder
2 tbsp (32g) almond butter
1 medium banana, frozen
2 cups (50g) raw spinach, packed
¼ cup (20g) rolled oats
For the topping
¼ small banana, thinly sliced on the diagonal
½ cup (75g) fresh raspberries
2 tbsp (18g) whole raw almonds, roughly chopped
Directions
Add 2 tsp of the cacao nibs to a high-speed blender. Add the soy milk, protein powder, almond butter, frozen banana, spinach, and oats, then blend, tamping or scraping down as needed, until smooth.
Divide the puree between two bowls and smooth the tops. Arrange the banana slices, raspberries, chopped almonds, and remaining cacao nibs over each bowl. Serve immediately.
Packed with 23 grams of plant-based protein and leafy greens, this Vegan Almond Green Smoothie Bowl makes it easy to start your day on a nourishing note.
Packed with 23 grams of plant-based protein and leafy greens, this Vegan Almond Green Smoothie Bowl makes it easy to start your day on a nourishing note. Almond butter, vegan vanilla protein powder, and soy milk create a rich, creamy base, while frozen banana and spinach blend seamlessly into a vibrant green smoothie you’ll actually look forward to. Pile on the raspberries, almonds, and cacao nibs, and you’ve got a breakfast bowl that delivers on both flavor and nutrition.
Active time: 10 minutes Total time: 10 minutes
Vegan Almond Green Smoothie Bowl
Ingredients
For the smoothie
3 tsp (9g) cacao nibs, divided
1 cup unsweetened soy milk
1 scoop vegan vanilla protein powder
2 tbsp (32g) almond butter
1 medium banana, frozen
2 cups (50g) raw spinach, packed
¼ cup (20g) rolled oats
For the topping
¼ small banana, thinly sliced on the diagonal
½ cup (75g) fresh raspberries
2 tbsp (18g) whole raw almonds, roughly chopped
Directions
Add 2 tsp of the cacao nibs to a high-speed blender. Add the soy milk, protein powder, almond butter, frozen banana, spinach, and oats, then blend, tamping or scraping down as needed, until smooth.
Divide the puree between two bowls and smooth the tops. Arrange the banana slices, raspberries, chopped almonds, and remaining cacao nibs over each bowl. Serve immediately.
Busy mornings just got a serious plant-based upgrade. These Tempeh Breakfast Burrito Bowls pack 20 grams of protein per serving — no eggs, no meat, no problem. Hearty tempeh crumbles and black beans team up with brown rice, zesty corn, creamy avocado, and fresh pico de gallo for a bowl that’s as satisfying as it is colorful. Best of all, the whole thing comes together in just 15 minutes and keeps in the fridge for up to 4 days, making it an ideal make-ahead breakfast for the week.
Active time: 15 minutes Total time: 15 minutes
Tempeh Breakfast Burrito Bowls
Ingredients
1 15-oz. can reduced-sodium black beans, rinsed and drained
2 cup frozen corn kernels, thawed
1 tsp lime juice
1/2 tsp ground cumin
1/4 tsp kosher salt
1/8 tsp cayenne pepper
1 8.5-oz. package precooked brown rice, warmed according to package
1 8-oz. package tempeh crumbles, microwaved according to package
1/2 cup (120g) pico de gallo
1 avocado
Hot sauce of your choosing, if desired
Directions
In a small bowl, combine beans, corn, lime juice, cumin, kosher salt and cayenne pepper. Stir to combine.
Divide rice evenly among 4 bowls or freezer-safe containers, about 1/3 cup per bowl. Divide black bean mixture and tempeh crumbles evenly amongst each bowl. Before serving, top each bowl with 2 tbsp pico de gallo, 1/4 of the avocado and hot sauce, if desired.
Make-Ahead Tip: Refrigerate up to 4 days; reheat in the microwave on high for 1 minute or until thoroughly warmed. Or freeze for up to two months; reheat in the microwave on high for 2 1/2–3 minutes or until thoroughly heated. Before serving, top with 2 tbsp pico de gallo, ¼ of the avocado and hot sauce, if desired.
Busy mornings just got a serious plant-based upgrade. These Tempeh Breakfast Burrito Bowls pack 20 grams of protein per serving — no eggs, no meat, no problem. Hearty tempeh crumbles and black beans team up with brown rice, zesty corn, creamy avocado, and fresh pico de gallo for a bowl that’s as satisfying as it is colorful. Best of all, the whole thing comes together in just 15 minutes and keeps in the fridge for up to 4 days, making it an ideal make-ahead breakfast for the week.
Active time: 15 minutes Total time: 15 minutes
Tempeh Breakfast Burrito Bowls
Ingredients
1 15-oz. can reduced-sodium black beans, rinsed and drained
2 cup frozen corn kernels, thawed
1 tsp lime juice
1/2 tsp ground cumin
1/4 tsp kosher salt
1/8 tsp cayenne pepper
1 8.5-oz. package precooked brown rice, warmed according to package
1 8-oz. package tempeh crumbles, microwaved according to package
1/2 cup (120g) pico de gallo
1 avocado
Hot sauce of your choosing, if desired
Directions
In a small bowl, combine beans, corn, lime juice, cumin, kosher salt and cayenne pepper. Stir to combine.
Divide rice evenly among 4 bowls or freezer-safe containers, about 1/3 cup per bowl. Divide black bean mixture and tempeh crumbles evenly amongst each bowl. Before serving, top each bowl with 2 tbsp pico de gallo, 1/4 of the avocado and hot sauce, if desired.
Make-Ahead Tip: Refrigerate up to 4 days; reheat in the microwave on high for 1 minute or until thoroughly warmed. Or freeze for up to two months; reheat in the microwave on high for 2 1/2–3 minutes or until thoroughly heated. Before serving, top with 2 tbsp pico de gallo, ¼ of the avocado and hot sauce, if desired.
