Craving for Sweets

In brief

Craving for sweets is not a lack of willpower, but a biological signal
The gut sensor FFAR4 plays a key role in sweet cravings
Omega-3 fatty acids (fatty fish) activate FFAR4 and reduce sweet cravings
Bitter foods and safe sweeteners help
Many people notice improvement within days to two weeks

Why do I crave sweets?

Craving for sweets is not a lack of willpower. It is a biological signal from your gut, hormones, brain, and metabolism.

New research shows that both modern nutrition and evolutionary factors strengthen this sweet need.

The role of FFAR4

Sugar cravings often arise from disruption of a gut sensor called FFAR4 (Free Fatty Acid Receptor 4).

This receptor normally responds to healthy fats
With metabolic dysfunction, FFAR4 works less well
As a result, your body is more attracted to sweets

How does it work in my body?

The biological chain that regulates sweet cravings:

FFAR4 (gut sensor)
    ↓
Bacteroides vulgatus (gut bacteria)
    ↓
Vitamin B5 (pantothenic acid)
    ↓
GLP-1 (Glucagon-Like Peptide 1)
    ↓
FGF21 (Fibroblast Growth Factor 21)
    ↓
Suppresses sweet need in the brain

Link	Function
FFAR4	Gut sensor that responds to healthy fats
Bacteroides vulgatus	Gut bacteria that makes vitamin B5
Vitamin B5	Stimulates GLP-1 production
GLP-1	Hormone that stimulates the liver to produce FGF21
FGF21	Suppresses the need for sweets in the brain

Evolutionary causes of a ‘sweet tooth’

Our modern environment clashes with old biological reflexes:

Sweet = safe — In prehistoric times, sweet meant safe, energy-rich food
Bitter = danger — Bitter could be toxic; sweet was a reliable signal
Reward system — Sugar activates dopamine (reward)
Scarcity — Fruits and honey were scarce but nutritious
Abundance — Our brain is built for scarcity, not continuous abundance

What can I do myself?

1. Eat fatty fish at least twice a week

Salmon, mackerel, sardines. Omega-3 fatty acids activate FFAR4 and reduce sweet cravings.

2. Consider omega-3 supplements

With little fish intake, an omega-3 supplement (EPA/DHA) can help.

3. Eat enough vitamin B5

Sources: meat, eggs, mushrooms, seeds, and legumes.

Vitamin B5 supports the gut bacteria that help suppress sweet cravings.

4. Use safe sweeteners

These have minimal influence on glucose and insulin:

Sweetener	Characteristics
Allulose	Tastes like sugar, hardly any calories
Stevia	Plant-based, no calories
Monk fruit	Plant-based, no calories

5. Add bitter foods

Bitter flavors reduce sugar need through activation of bitter receptors in the gut.

Examples:

Endive
Chicory
Arugula
Raw cacao
Grapefruit

6. Drink non-sweet drinks

Coffee, green tea, black tea, yerba mate — without sugar or sweeteners.

Practical step-by-step plan

Step	Action	Why
1	2x per week fatty fish	Activates FFAR4
2	Daily bitter vegetables	Reduces sweet need
3	Replace sugar with allulose/stevia	No glucose and insulin spike
4	Eat B5-rich foods	Supports gut bacteria
5	Drink unsweetened	Weans taste buds

Important to remember

Veelgestelde vragen

Is craving for sweets my fault?

No. Craving for sweets is not a lack of willpower. It is a biological signal from your gut, hormones, brain, and metabolism that you can influence by adjusting your nutrition and lifestyle.

How quickly will I notice a difference if I adjust my nutrition?

Many people notice less sweet cravings within a few days. For others, it takes one to two weeks before the sweet cravings noticeably decrease.

Can I still eat something sweet?

Yes. Preferably choose safe sweeteners like allulose, stevia, or monk fruit. These have minimal influence on glucose and insulin.

Why do I crave sweets?

Sugar cravings often arise from disruption of the gut sensor FFAR4, which normally responds to healthy fats. With metabolic dysfunction, this receptor works less well, causing your body to be more attracted to sweets. Evolutionary factors also play a role.

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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.