Most people know what it’s like to crave a sweet treat. Just about everyone feels the urge to reach for a soda or a piece of candy now and then. But if you’re wondering why you crave sugar numerous times throughout the day, the answer might be in your DNA.
The reason behind your cravings may change from moment to moment, but according to research, your genetics may help lay the foundation. Keep reading to learn why sugar cravings are so common, how gene variations can play a role and what you can do to curb your “sweet tooth.”
Sugar cravings started as an evolutionary trait
Our love of sugar evolved back in early human history, when humans didn’t have constant, easy access to food. For early humans, fruit was the main source of sugar. Sugar represented a nutrient-rich energy source, and the fact that excess sugar could be easily stored for later use in the form of fat was very useful for our ancestors.
Because of this, early humans gradually got better at detecting sugar-rich food sources – mainly through smell and taste. At the same time, their brains developed a stronger reward response for consuming sugar, in order to encourage them to seek it out. A reward response is a feeling of pleasure that’s triggered by doing something beneficial. This was great for survival, but in our modern, sugar-rich environment, it can easily work against us.
Many reasons for sugar cravings are psychological
Our brains are wired to make us feel good when we consume sugar. Eating or drinking something sugary can act as a mental shortcut when we aren’t feeling good or are seeking a feeling of reward. So when we’re stressed, tired or bored, we may reach for a treat, even if it’s not actually what would solve the root cause of our feelings. This can also apply to feelings of hunger or thirst.
How genetics may contribute to sugar cravings
Although sugar cravings have their roots in evolution, it’s also possible to have genes that make sugar cravings more intense or make you more likely to act on them. Research into the human “sweet tooth” is ongoing, but a few notable gene variants have been identified:
- TAS1R2 and TAS1R3 are taste receptors for sweet and savory flavors. Having certain variants of them can make you more sensitive to sweet flavors.
- TAS2R38 is a taste receptor for bitter flavors, and having a variant that makes you more sensitive to bitterness may contribute to a greater preference for sweets in general.
- FGF21 helps regulate addictive behavior. Certain variants of this gene have been associated with higher rates of candy snacking, as well as alcohol consumption and smoking.
What you can do if you’re craving sweets
Even though your genes can play a role in your relationship with sugar, it isn’t set in stone. If you take consistent steps to limit how often you’re reaching for sweets, you can gradually reduce the frequency and intensity of your cravings. There are a number of good ways that you can do this.
First, recognize when you’re feeling a craving and see if you can identify an underlying cause. If it’s due to an uncomfortable feeling like tiredness or stress, try doing something that directly addresses that feeling, like taking a nap or going for a walk.
If you’re actually hungry, try reaching for a nutritious snack instead of a processed sweet. Fruit, for example, can still satisfy a sweet tooth and doesn’t affect us the same way a processed snack with added, refined sugar does. You can also try to taper off snacks full of added sugar by pairing smaller amounts of them with increasing amounts of nutrient-rich snacks like nuts. If you get your sugar fix from beverages, unsweetened or no-sugar alternatives can be a simple swap.
Changing your meal schedule can also be very helpful for managing cravings. If you go a long time between meals, you’re more likely to feel cravings as you start to get hungry again. Eating smaller portions more frequently can help you feel satisfied and keep your energy up throughout the day. Aim to get more of your calories from foods that are high in protein (such as meat and dairy) and fiber (such as fruit, vegetables, beans and nuts), as these take longer to digest and help you feel fuller for longer.
Find out if you have a genetic sweet tooth
Genetics aren’t the only factor that can affect your relationship with sweets. But if you seem to have strong preferences for or aversions to specific flavors or foods, there could be a genetic reason for them, which is where myGenetics can help.
myGenetics is a community research program that uses DNA testing to screen for a variety of genes associated with food intolerances and sensitivities. Plus, you can find out if you have risk factors for breast cancer, ovarian cancer, Lynch Syndrome and hereditary high cholesterol. There’s no cost to participate, and health insurance is not required.
