Sugary cravings have become a common challenge for many people today. Nutritionist Polina Zhuravleva explains that a strong attraction to sweets can affect mood, energy, and overall well‑being. The core issue, she notes, is many individuals trying to “sweeten” their pain and cope with anxiety through sugar.
According to Zhuravleva, simply being aware of the risks linked to uncontrolled sugar intake already puts a person on a better path. She points out that sweets are frequently used to cushion stress and negative feelings, delivering a small, temporary sense of satisfaction that can quiet emotional hunger for a moment.
“Sweetening the bitterness to make life feel like honey—that’s a pattern many fall into,” she explains. “But it behaves like a trap, a form of everyday drug use. Regular sugar consumption can form habits, leading to higher calorie intake and unwanted weight gain,” the nutritionist notes in discussions with Health Insights.
To address sugar dependence, Zhuravleva recommends a balanced eating pattern centered on three solid meals daily—breakfast, lunch, and dinner. Meals should be nutrient‑dense, providing enough energy and protein to keep you full and steady throughout the day.
She adds that cravings tend to ease when meals are satisfying, and hydration plays a crucial role. Drinking at least two liters of water daily is important, but it’s best not to drink water immediately after meals, allowing digestion to proceed smoothly.
Gradual reduction of sweets is emphasized. Abruptly cutting out all desserts and pastries at every social gathering can backfire, so the approach should be gradual and sustainable, allowing the palate and habits to adapt over time.
Dietary fiber, particularly plant‑based fiber, is highlighted as a helpful ally. Fiber can reduce emotional hunger and curb cravings for sugary and fatty foods by promoting a sense of fullness and stabilizing blood sugar levels.
Experts also remind the public that a well‑rounded breakfast is one of the most important meals of the day. Choosing combinations that include protein, fiber, and healthy fats can set the tone for better appetite control and steadier energy, helping reduce the lure of sugary snacks later in the day.
For those who are dealing with persistent sugar urges, practical steps include planning meals ahead, keeping healthy snacks on hand, and creating a routine that minimizes opportunities for impulsive sugar consumption. It may help to track cravings and identify triggers, whether emotional, situational, or environmental, so strategies can be tailored accordingly. Mindful eating practices—slowing down, savoring flavors, and noting hunger vs. emotion—can also support progress.
Finally, understanding that sugar can act as a quick fix for emotional discomfort clarifies why some people fall into a cycle of cravings. The goal is not perfection but consistency: building healthier habits that nourish the body, stabilize mood, and sustain energy across the day.