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In early sobriety, the brain is still recovering. It’s essentially relearning how to function without substances. And during this phase, many feel emotionally raw and physically drained. As such, you may actually find yourself also craving sugar. But surprisingly, these cravings are very common.
So, why might you or your loved one be craving sugar? And what should you know about this lesser known and potentially unexpected craving?
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Why Do Sugar Cravings Often Spike in Early Sobriety?
Both alcohol and drugs hijack your brain’s reward system, flooding it with dopamine1 - the neurotransmitter responsible for feelings of pleasure and motivation. When you remove substances from the equation, your brain suddenly finds itself in a dopamine deficit. As such, it’s searching for something, anything, to fill that gap and restore some sense of reward and comfort.
Thus, when you eat something sweet, your brain releases dopamine too2 - not as intensely as drugs or alcohol did, but enough to provide temporary relief. This is especially pronounced during withdrawal, when your body is physically and emotionally depleted. Sugar offers quick energy and a brief mood lift precisely when you need it most, making those cravings feel almost irresistible.
Additionally, the stress of early recovery makes sugar cravings even stronger3. You’re adjusting to new routines, handling tough emotions without old coping habits, and dealing with the physical discomfort of withdrawal. To your body, this all feels like a crisis. Stress hormones surge, pushing you to reach for quick energy—and sugar is the fastest source.
How Sugar Can Impact Your Brain
When you consume sugar, your brain experiences a dopamine release similar to what happens with addictive substances, though on a smaller scale. This is why that first bite of chocolate or sip of soda can feel so immediately satisfying.
However, what goes up must come down. Sugar causes rapid spikes in your blood glucose levels, providing a burst of energy and an improved mood. But within an hour or two, those levels crash, often leaving you feeling more irritable, anxious, fatigued, or depressed than before4. This rollercoaster effect is particularly challenging in early sobriety when emotional stability is already fragile. You might find yourself trapped in a cycle where you’re eating sugar to feel better, crashing, then reaching for more sugar to escape the crash.
Research shows that sugar activates many of the same neural pathways involved in substance addiction. Brain imaging studies reveal that both sugar and drugs light up the reward centers in similar ways5. This overlap means your brain in early recovery is especially vulnerable to forming new patterns around sugar. The neural circuitry that was sensitized to crave substances can easily redirect that intensity toward sugar, creating a pattern that feels compulsive and difficult to control.
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What Are the Dangers of Consuming Too Much Sugar?
While sugar isn’t inherently dangerous in moderation, excessive consumption during early sobriety can create real problems. The emotional rollercoaster of blood sugar spikes and crashes can intensify feelings that are already difficult to manage. When you're working hard to stay sober and build emotional resilience, adding mood swings, irritability, and crashes to the mix makes everything harder. These symptoms can also mimic or worsen anxiety and depression, potentially even triggering cravings for your substance of choice.
On top of this, there’s a risk of replacing one dependency with another. If you find yourself unable to go a day without sugar, hiding your consumption, or feeling shame around your eating habits, it’s worth examining whether sugar is becoming a new coping mechanism rather than just an occasional treat. While sugar won’t destroy your life the way drugs or alcohol might, developing an unhealthy relationship with it can undermine your recovery and overall well-being.
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Healthy Strategies for Managing Sugar Cravings
The good news is that you can manage sugar cravings without feeling deprived or making recovery harder. Some practical approaches that can help include:
- Try simple swaps. When you’re craving something sweet, reach for fresh fruit, which provides natural sugars and fiber, which slows absorption and prevents crashes. Pairing sweet foods with protein—such as apple slices with peanut butter or Greek yogurt with berries—helps stabilize your blood sugar and keeps you feeling satisfied for longer.
- Build balanced meals throughout the day. This is one of the most effective strategies for reducing cravings. When you eat regular meals containing protein, healthy fats, and complex carbohydrates, your blood sugar remains stable, reducing those desperate cravings. Skipping meals or relying on processed foods sets you up for the crash-and-crave cycle.
- Practice mindful eating. Pause to ask yourself whether you’re physically hungry or seeking comfort, distraction, or reward. If you’re eating emotionally, that’s okay, but recognizing it gives you the option to try other forms of comfort.
- Explore non-food sources of reward and comfort. Your brain is seeking dopamine and relief, but it doesn’t have to come from sugar. Try taking a walk outside, calling a friend, journaling, or practicing a few minutes of deep breathing. Movement, meditation, and genuine connection can provide the comfort and reward your brain is seeking without the crash that follows sugar.
- Know when to seek professional support. If you’re finding these cravings overwhelming or noticing patterns that concern you, don’t hesitate to reach out to a professional. For instance, a nutritionist who understands recovery can help you design eating patterns that support your sobriety. Meanwhile, a therapist can help you work through emotional eating patterns.
Ultimately, the goal is to find a healthy balance, especially during the early phases of recovery. And nourishing your brain with care through balanced nutrition, adequate rest, movement, and connection can help sobriety feel more sustainable and rewarding.
Choosing sobriety is a decision you’ll make each day. Yet, every small, conscious choice you make to support your healing matters. And if you’re still in the early stages of seeking help, our team at Freedom Recovery Centers (FRC) is here to support you. Whenever you’re ready, call us at 804-635-3746.
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