There’s something deeply persuasive about sugar in the morning. The brain doesn’t need time to rationalise it; it’s already halfway to the fridge. For many of us, craving sugar appears before caffeine does—biscuits with our matcha, toast with jam, a compulsive need to finish the cereal box before 8am.
But these morning sugar cravings aren’t just emotional or habitual. They’re most likely biological. Understanding what’s going on behind the scenes—while you’re still half-asleep—can help you rewire the craving without cutting out flavour or joy.
Your body wakes up looking for fuel
Cortisol, the so-called stress hormone, spikes naturally between 6am and 9am as part of your circadian rhythm. It’s what helps you wake up and feel alert. But it also raises blood glucose levels, temporarily. That’s because cortisol stimulates gluconeogenesis, the production of glucose from non-carbohydrate sources in your liver. This rise helps fuel your brain after a long overnight fast.
But the effect is short-lived. If you don’t eat soon after waking, you may experience a blood sugar dip as insulin kicks in. That dip can trigger fatigue, irritability and—you guessed it—craving sugar in the form of quick energy like refined carbs.
When blood glucose drops, your brain looks for quick solutions. Sugar is the fastest energy source it recognises. Add in high cortisol and an empty stomach, and your body is essentially asking: “How do I stabilise myself, fast?”
A 2021 study found that cortisol not only increases appetite, but also specifically alters taste perception and reward pathways related to food, leading to cravings for highly palatable, calorie-dense items . The effect is more pronounced when your stress levels are already high or your sleep quality is poor, both common culprits for early morning sugar pangs.
It’s not just hormones; it’s how your brain works under stress
The brain under high cortisol favours glucose. In fact, one study found that stress and elevated cortisol can lead to stronger food-seeking behaviour, particularly for energy-dense items like sugar. This behaviour is part of an evolutionary survival mechanism, your brain is trying to prepare for perceived threats by stocking up on fast energy.
What to eat instead (without crashing later)
You don’t have to cut sugar out completely. But stabilising your blood sugar earlier can reduce those reactive cravings and prevent a mid-morning slump.
Try this:
Eat within 30–60 minutes of waking
A breakfast that combines protein, healthy fats and fibre (like eggs with sourdough and avocado, or Greek yoghurt with nuts) helps reduce the glucose spike and prolongs satiety.
Have coffee after food, not before
Caffeine stimulates cortisol even further. Drinking coffee on an empty stomach can worsen the spike-and-crash cycle, especially in women prone to anxiety or digestive issues.
Hydrate before sugar
Dehydration can mimic hunger and fatigue. Try a glass of water or coconut water before eating anything sweet.
Avoid “naked carbs”
If you’re having toast, fruit or cereal, add fat or protein (like almond butter or a boiled egg) to slow the absorption of sugar into your bloodstream.
Original article appeared on Vogue India
