Why do I crave sugar every afternoon? What your body might actually be asking for
- Lucy Gornall
Published: September 9, 2026 at 4:32 PM
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Curb the craving with these expert tips
It’s 3pm and despite a lengthy to-do list, your mind can’t seem to focus. You’re craving a biscuit (or three), a chocolate bar, a slice of cake or pretty much anything sweet that you can get your hands on at this point. Even though you’ve vowed to cut back on sweet foods, the craving is insatiable and you find yourself buried in the fridge, digging out whatever you can find to satisfy this sweet urge.
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But why the craving?
Often it’s because of an energy dip or crash. “Energy crashes can make sugary foods particularly appealing because the brain is looking for a quick, readily available source of energy,” says Dr Scott Robinson PHD, an elite sports performance nutritionist and nutritional advisor at snacks company TEFFIE.
“The natural early afternoon dip in alertness can be amplified by poor sleep, dehydration, skipping meals or eating too much of the wrong types of foods.”
Desperate to curb the craving and get through the day without reaching for sugar? Here’s what your craving might mean and how to nip it in the bud…
You’ve skipped two essential nutrients
You may have eaten a huge meal just a couple of hours ago, but if it wasn’t balanced with fibre and protein, it could still leave you craving more.
“For example, if you have white toast with jam for breakfast, you are mainly getting quick-release carbohydrates, with very little protein or fibre. Your body will process those carbohydrates quite quickly, and you may find you become hungry again sooner and start craving something sweet,” explains Natasha Draycott, a nutritionist and epigenetics practitioner.
“Protein and fibre both slow digestion and help us feel fuller for longer, which can reduce the swings in hunger that often leave us reaching for something sweet,” adds Dr Robinson.
Fibre, found in wholegrains, vegetables, beans and legumes, also feeds good bacteria in your gut, which produce compounds involved in appetite regulation and communication between the gut and brain, so you’re less likely to be hunting around for a sugar-filled snack later in the day.
Breakfast is often a tricker time to include protein.
“If you are a savoury person, you might have a protein-rich tin of mackerel on wholegrain toast with some rocket or spinach. Eggs on toast, or beans with vegetables, are other easy options. For something sweet, try Greek yogurt – which is high in protein – and oats or protein powder with fruit and nuts." Check out our healthy breakfast ideas for more.
“The important thing is that it is substantial enough to keep you going and you enjoy it!,” says Natasha.
You’re stressed
If you’ve got a load of deadlines piling up or you’re feeling under pressure with family or social commitments, then the stress of that could leave you craving a sweet treat.
“When we’re stressed, the brain looks for something that is going to give us quick relief and reward,” says Natasha.
“Sweet foods can activate the brain’s reward system, including the release of dopamine (your feel-good hormone), which helps reinforce the behaviour. If you have repeatedly used chocolate or another sweet food when you are stressed, your brain learns that connection. Eventually, the stress itself can become a cue that makes you crave that food.”
Stress hormones such as cortisol can also affect your appetite, making you hungrier.
“At the same time, when you’re overwhelmed, the part of the brain involved in planning and decision-making does not always have as much control, and people think this is just a lack of willpower, but in fact the brain is falling back on a familiar way of feeling better,” adds Natasha.
Next time you find yourself reaching for the chocolate, ask yourself, are you physically hungry? Or is it emotional eating?
If you know stress is a problem, it’s worth putting stress relief tactics in place. Try a 30-minute tech-free walk, yoga, a call with a friend or simply put your feet up and let yourself relax for 15 minutes.
Your breakfast and lunch are too small
Coffee and a croissant for breakfast, soup for lunch…it’s all a bit, well…measly.
So, if you’re eating a pretty unsubstantial breakfast and lunch, it isn’t too surprising that you’re craving sugary foods later. You’re likely just hungry.
“Because the brain's main source of energy is glucose (sugar), when we go for long periods of time without eating, our blood glucose levels drop, so, naturally, we then crave a quick source of energy, which is sugar,” explains Natasha.
To avoid the cravings, aim to eat enough at breakfast and lunch, especially if you’ve been exercising as you may naturally be hungrier.
You’re tired
How did you sleep last night? If you didn’t get the quality sleep you needed, you might find that your cravings for carbohydrate-rich and sugary foods skyrockets.
“Your brain is looking for quick energy and reward,” explains Natasha. “Poor sleep can make your brain more responsive to food cues, particularly foods that are high in sugar and fat. It can also affect the systems that regulate appetite and decision-making, which makes cravings harder to ignore.”
Natasha recommends getting outside for a short walk which can help give your energy a little lift and help to push the cravings aside. If you can, aim to get to bed a little earlier this evening, with a focus on winding down beforehand.
Of course, your lifestyle may not allow for much sleep. New parents, for example, will likely struggle to get a solid night of sleep. So when your sweet craving kicks in, Natasha recommends satisfying the craving with a healthier option.
“Try chocolate-coated nuts, a few squares of dark chocolate, yogurt and fruit or a warm cacao drink, which can really hit the spot.”
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It’s become a habit
There may be minimal rhyme or reason behind your afternoon sugar craving, other than the fact it’s become a habit.
“Cravings can become linked to a particular time, place or routine,” says Dr Robinson.
“If we repeatedly reach for something sweet at 3pm, the brain may begin to anticipate that reward, whether we are hungry or responding to stress, boredom or the usual tea break.”
If this is you, try to identify the trigger. Perhaps it's a 3pm meeting which leaves you anxious or it’s the time you always put the kettle on for your afternoon coffee.
“Consider changing the routine, perhaps with a short walk, a glass of water, a planned high-quality snack, or even some stretching to help break that cycle,” says Dr Robinson.
You’re actively trying to quit sugar
Decided to go on a sugar ban? Natasha says it could make your cravings worse.
“People may throw everything out and heavily restrict without laying any foundations. Then their brain starts obsessing about the sugar they have told themselves not to have,” she says.
If you’re trying to cut back, Natasha recommends doing it with a little more preparation.
“Start by laying the groundwork. Have a breakfast and lunch containing protein and fibre. Try not to leave huge gaps between meals, and go for a walk if you can. If you really want something sweet, allow yourself to have it, but try to be mindful about it. Instead of automatically grabbing a mars bar, you might choose dark chocolate-coated almonds, for example.” Over time, you’ll slowly start to lose that sugar craving, rather than trying to go cold turkey overnight.
See our best healthy sweet snack recipes to help you shift the habit.
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Lucy Gornall
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