From Cravings to Control: Understanding Sugar, Gut Health, and Energy Levels
Do you ever feel like your hunger is a roller coaster? One minute you're fine, and the next, you're starving. If you’re constantly feeling low on energy, your snacking habits and soda consumption might be to blame.
How Snacking and Soda Affect Your Metabolism
Frequent snacking or sipping on sugary drinks all day keeps your body in a constant state of insulin release. Here’s how it works:
Whenever you eat or drink (yes, even diet soda), your body releases insulin to manage blood sugar levels.
Insulin moves sugar from your bloodstream to your liver and muscles for storage.
Once these storage units are full, the excess sugar is converted into triglycerides and stored as fat.
Over time, frequent insulin spikes can lead to insulin resistance, increased fat storage, and energy crashes.
Even zero-calorie diet drinks can contribute to this cycle. Artificial sweeteners might have zero calories but they still may trick your body into releasing insulin. They for certain disrupt gut bacteria, and increase blood sugar levels over time. The solution? Give your body an insulin break. Try to go at least one 3-4 hour block in the afternoon without consuming anything that triggers insulin production.
How to Break the Snacking Habit
Observe Your Eating Patterns – Take one day to note the times and amounts you eat. Then, try consolidating some of those small snacks into full meals.
Hydrate Properly – Sip on water or herbal teas throughout the day to stay hydrated without triggering insulin.
Why You Crave Sugar and How to Fix It
Many people struggle with sugar cravings, but what causes them? The answer often lies in your gut health.
"Bad" gut bacteria thrive on simple sugars and carbs, making you crave unhealthy foods.
Starting your day with sugary cereals or processed foods feeds these bacteria, reinforcing unhealthy cravings.
"Good" gut bacteria prefer nutrient-dense foods like fruits, vegetables, and fiber-rich options. When you nourish these bacteria, your cravings naturally shift toward healthier foods.
Solution: Start your first meal of the day with at least 30 grams of protein and fiber-rich fruits like apples or berries. This helps balance blood sugar levels and supports healthy gut bacteria.
The Truth About Sugar and Processed Foods
We’re in a food crisis. The diet landscape has changed dramatically over the last decade, and chronic diseases are on the rise. Food plays a huge role in brain function, mood, and inflammation. Processed foods, sugar, and starches increase internal inflammation, which can contribute to depression, anxiety, and metabolic dysfunction.
Every time you eat processed candy or snacks, your body experiences:
A spike in blood sugar
A surge in insulin
Increased cortisol (stress hormone) levels
Inflammatory molecules released into the brain
Over time, this cycle leads to increased hunger, slowed metabolism, fat storage, and even fatty liver disease. The average person consumes one pound of sugar and flour daily—and it’s taking a toll on our health.
Should You Limit Fruit Intake?
No! While fruit contains natural sugars, it’s also packed with fiber, vitamins, and micronutrients that protect your cells and promote gut health. Unlike refined sugar, whole fruit nourishes your body instead of harming it. I load my mornings with fruit and shift to vegetables toward the later afternoon and evening hours. We don’t need as many carbs as our metabolism is winding down at the end of the day.
6 Worst Foods for Gut Health
Commercial baked goods & candy– Eliminates healthy gut bacteria and increases inflammation. Avoid table sugar, high-fructose corn syrup, and sweetened beverages.
Factory-Farmed Meat – Often contains antibiotics & nitrates that disrupt gut bacteria balance.
Processed breads, cereals & crackers – Stripped of fiber and nutrients, leading to blood sugar spikes.
Artificial Sweeteners – Linked to glucose intolerance and gut microbiome imbalances..
Fried Foods – Reduce gut microbiome diversity and contribute to metabolic dysfunction.
Chewy Coconut & Nut Clusters
(AKA my Healthy Cookies!)
Try this delicious, nutrient-dense treat that’s dairy-free, grain-free, and loaded with healthy fats and fiber! It’s a healthy AND gut-friendly snack!
Ingredients:
2 ½ cups coconut flakes
2 ½ cups mixed nuts & pumpkin seeds (crushed to desired consistency)
1 bag dairy-free chocolate chips
½ cup chia seeds
1 can coconut condensed milk
Instructions:
Preheat oven to 350°F.
Mix all ingredients together.
Drop into small balls, flatten slightly, and bake for 7-10 minutes.
Sprinkle sea salt on top after baking. Enjoy!
Knowledge is Power
Understanding the why behind your cravings and food choices gives you the power to make healthier decisions. But knowledge isn’t power until it’s applied! By making small, intentional changes, you can reset your metabolism, curb sugar cravings, and improve your overall health.
Your gut bacteria change → Your cravings change → Your health improves → You live better, longer. Start today!
Ready to Learn More?
• I love supporting you on your journey to enjoy a balanced bite of life! I am constantly sharing content to help you fuel your body and live your best life. Be sure to follow me on Instagram— @live.right.nutrition.
• During my Brain and Body or Elevated Nutrition Coaching sessions, we’ll explore plans to help you get your health back to tip top shape! Visit this link to learn more and get started today: Brain and Body Nutrition or Elevated Nutrition Group Nutrition Coaching.
• Visual Learners: Did you know I have a YouTube channel!? Check us out at www.youtube.com/@live.right.nutrition
Resources & Recommendations
Fermenting Foods for Longevity with Dr. Scott Noorda
Studio5 Don’t Be Scared of Sugar In Fruit with Brooke Walker
Studio5 Healthy Gut, Strong Immune System with Brooke Walker