Balanced Bites: Why do I crave sugar in the afternoon?

Picture this: It’s 3 p.m., your energy is at an all-time low, and suddenly, a donut or a chocolate bar seems like the only thing that will get you through the rest of the day. Sound familiar?

 Afternoon sugar cravings are incredibly common, and while they may feel uncontrollable at times, they’re rarely about lacking willpower. There’s actually a mix of science and lifestyle factors behind these cravings — and the good news is, there are ways to manage them.

The science behind afternoon sugar cravings

Being a dietitian often feels like channeling my inner Ms. Frizzle: I am a detective, working to uncover what the root causes are for the symptoms and patterns that are bothering you.

One big reason for that 3 p.m. sweet tooth? Your blood sugar levels. If you skipped breakfast or ate a lunch that wasn’t balanced (for example, one that was light on protein, fiber or healthy fats), your blood sugar might rise quickly and then crash. When blood sugar dips, your body naturally starts craving a quick pick-me-up, and sugar is the quickest fix.

Next question for you: When was the last time you had a drink of water? We can have cravings when we're thirsty — bottoms up on your emotional support water bottle!

Stress can also be a culprit. When you’re feeling overwhelmed, your body produces more cortisol, a stress hormone that can ramp up cravings for comfort foods, specifically sweets.

Finally, sleep deprivation could be playing a sneaky role. When you’re running on less sleep than you need, your hunger hormones are on the prowl. This makes you hungrier and less satisfied after eating, meaning sweets might feel like the answer to your energy crash.

How to tame those sugar cravings

The good news? Afternoon sugar cravings don’t have to control you. With a few manageable tweaks to your meals, snacks and habits, you can feel more energized and balanced throughout your day. Here’s how:

1. Build balanced meals

Start your day with a breakfast that includes protein, healthy fats and fiber. Think eggs with avocado on whole-grain toast or Greek yogurt with nuts and berries. Aiming for balance in your meals more often helps keep your blood sugar levels steady, and reduces the chance of a mid-afternoon energy dip.

2. Plan smart snacks

When you feel hungry between meals, grab a snack that includes protein and fiber, like apple slices with almond butter or a handful of nuts with a piece of fruit. These snacks are satisfying and less likely to send your blood sugar on a roller coaster ride.

3. Stay hydrated

Sometimes, sugar cravings are your body trying to get your attention in a new way if you’ve been ignoring your thirst or even your hunger cues. Keep a water bottle on hand and sip consistently throughout the day. Plain water can get dull, I agree, but you can also hydrate with herbal teas or seltzers, or add a flavor enhancer to boost your hydration overall.

4. Manage stress

If stress is driving your cravings, finding ways to reduce or cope with it can make a big difference. Try a quick walk, a short breathing exercise or simply stepping away from your desk for a moment to reset.

5. Check your sleep

If you’re often sleep-deprived, it’s worth paying attention to how that affects your eating habits. Even small improvements like going to bed 15 minutes earlier can make an impact over time.

6. Eat the doughnut

Sometimes, the best answer is to eat the doughnut — really. Nutrition isn’t about stripping all joy and fun from your food: It’s about balance and intention. Spoiler: I love doughnuts too! With healthier habits in place, you can choose to enjoy a delicious treat from a place of empowerment and satisfaction, rather than guilt or regret. It’s all about making mindful choices that align with your goals while still leaving room for the things you love.

How a dietitian can help

Making these changes sounds simple in theory, but figuring out what works best for your body in the context of your very busy life can quickly feel overwhelming. That’s where dietitians come in. As a dietitian, I help my clients uncover the root causes of their cravings. It could be that your meals aren’t giving you enough of the nutrients your body needs, or that stress and sleep are key factors sabotaging your energy. I work with my clients to design personalized plans that support blood sugar, improve energy levels and keep cravings in check without feeling restricted or deprived.

Afternoon sugar cravings don’t have to be a frustrating mystery. With the right strategies and support, you can feel more balanced and in control of what you eat. If you’re ready to ditch the energy rollercoaster and start feeling your best, I’d love to help you get there!

Holly Larson, MS, RD is a local registered dietitian who specializes in women’s health and diabetes management. To learn more, visit hollylarsonnutrition.com - your visit may be fully covered by your insurance plan.