Sugar Craving, Emotional Eating, or Habit? How to Know What’s Really Driving Your Urge

You know that moment — you’re reaching for something sweet (or salty) and suddenly wonder, “Am I even hungry, or just… wanting something?”

Cravings can be confusing, especially when you’re busy, stressed, or running on autopilot. Sometimes they’re a true biological sugar craving. Sometimes they’re emotional eating in disguise. And sometimes they’re just habits your brain has practiced so often they feel automatic. In this post, I’ll walk you through three quick questions you can ask to get to the root of the craving — and help you respond with more awareness and compassion for yourself.

1. Is it a sugar craving?

Ask yourself: Did I eat something high in sugar or refined carbs earlier today? Or: Have I gone too long without eating a balanced meal?

Sugar cravings often stem from a biological response — especially when blood sugar has spiked and dropped. Your body’s insulin has done its job, and now your brain is asking for another hit of quick energy.

Example:Last month, I grabbed a granola bar between patients because I was running late. Two hours later, even though I wasn’t truly hungry, I found myself craving chocolate — badly. It wasn’t an emotional thing; it was simply my blood sugar crashing after that quick, sugary snack.

What helps:

• Have a protein-rich snack with fiber and healthy fat (like Greek yogurt, nuts, or a boiled egg with veggies).

• Stay hydrated — dehydration can intensify cravings.

• Get back to balanced meals (protein + fiber + fat) to stabilize blood sugar.

  
  

2. Is it emotional eating?

Ask yourself: What am I feeling right now? Am I tired, stressed, bored, anxious, or overwhelmed?

If your craving came out of nowhere — and especially if it follows a tough day, a hard conversation, or a wave of boredom or sadness — it might not be about the food at all. Emotional eating is often an attempt to soothe or distract from an uncomfortable feeling.

Example: After a really draining day at work, I came home exhausted — not physically hungry, just emotionally spent. Without even thinking, I opened the freezer looking for ice cream. It wasn’t about hunger; it was about wanting something comforting to erase the day’s stress.

What helps:

• Name the emotion without judgment. “I’m feeling overwhelmed.”

• Breathe. Move. Write it out.

• Ask: What do I really need right now — comfort, rest, connection, or kindness? Mine is usually a quick walk or a yoga session.

  
  

3. Is it just a habit?

Ask yourself: Do I always crave something sweet at this time? Or: Am I eating out of routine, and not necessarily out of necessity?

Sometimes, your brain just does what it’s been trained to do.

For example:

• You always grab something sweet after dinner.

• You munch while watching TV, whether you’re hungry or not.

• You reach for chocolate during your 2:30 p.m. energy dip.

What helps:

• Swap in a new ritual (tea, a short walk, a quick stretch, or journaling).

• Delay by 10 minutes — and use that time to check in with yourself.

• Notice it happening. Name or recognize that it has become a habit. Normalize it -- we've all done it. But we can make a New Plan. This is the 4N framework - Notice, Name, Normalize and New Plan.

Whether it's a craving, a coping mechanism, or just “muscle memory”, awareness is everything. The more you understand why you're reaching for food, the easier it becomes to respond — not react.

Cravings aren’t the enemy — they’re just messages from your body, your emotions, or your habits. The more curious you become, the more empowered you’ll feel to respond instead of react.

And remember: you don’t need to be perfect to make progress. You just need to pause long enough to choose on purpose or intention.

Which craving hits you hardest — sugar, emotion, or habit? Let me know in the comments!

DISCLAIMER: Lea Famularcano, MD is a medical doctor, but she is not your doctor. Topics discussed are purely informational only. She is not offering medical advice on this website.  If you are in need of professional advice or medical care, you must seek out the services of your doctor or health care professional.