If you struggle with sugar cravings, you are not alone. Here are some of the most common causes of sugar cravings, why they happen, and some simple tips to help you curb sugar cravings once they occur.

Why do we crave sugar?

A sugar craving can come in many forms, be it for a bag of gummy worms or a milk chocolate bar, and the reasons for them are plenty. In fact, there are physical, psychological, environmental, and emotional reasons people crave sugar, but the exact reason we crave sugar depends on the individual and the situation and can be triggered by a number of factors.

Side Effects of Eating Too Much Sugar

While sugar can be consumed in a healthy and well-balanced diet, even with a goal of weight loss, when consumed in excess, sugar can impact our health. The negative side effects of eating too much sugar include high blood pressure, diabetes, fatty liver disease, heart disease, weight gain, joint pain, poor dental health, low mood, irritability, and fatigue (1, 2, 3, 4, 5, 6).

Common Reasons for Sugar Cravings

Here are some of the most common sugar cravings causes.

1. Force of habit.

Interestingly, one of the most common reasons for sugar cravings is habit formation. While it would be nice to believe that nutrient deficiencies or hormones are solely to blame for sweet cravings, our environment, rituals, and habits have more to do with cravings than anything else.

Whether it’s a learned habit from childhood, such as always being fed dessert after dinner; a daily ritual, like enjoying a treat on your afternoon work break; or a habit you’ve created over time, like walking directly to the pantry when you get home, habit formation plays a major role in food cravings. What you eat, along with when, can turn into a behavior pattern because it feels rewarding (7).

2. Emotional response.

To no surprise, sugar can affect your mood. In the short term, sugar impacts the body’s “feel good” neurotransmitters, serotonin and dopamine, that boost our energy and enhance our mood (8). This immediate boost causes a positive association with the consumption of sugar, which can be used as a form of relief when certain emotions arise, such as stress, anxiety, sadness, or depression.

Furthermore, the consumption of sweets is often associated with memories, such as holidays, parties, and family gatherings, which invoke feelings of love, happiness, and safety. This positive association can further the habit of reaching for sweets when emotions arise, as it can serve as a distraction or provide comfort.

3. Undereating.

Not eating enough is a common cause of sugar cravings. Calories are essential to human life and consuming adequate calories is important for providing the body with the energy and nutrients it needs to perform optimally. Undereating or overly restricting calories may cause the body to seek energy, which can come in the form of cravings.

While a calorie deficit is essential for weight loss, the size of that calorie deficit can have a big impact on cravings. If you have a weight loss goal, it’s important to pick a calorie deficit that is moderate and sustainable, ideally no more than (10% – 20%), as a large deficit (25% or higher) is more likely to leave you hungry and craving sugar.

4. Insufficient protein intake.

Protein is the most satiating nutrient, and it plays an important role in our insulin and blood sugar regulation (9, 10, 11). Research has consistently shown that a diet low in protein can disrupt blood sugar and impact our hunger hormones, leptin and ghrelin, which can trigger sugar cravings.

Consuming balanced meals with adequate protein, complex carbohydrates, and healthy fats will help to increase feelings of fullness and dietary adherence.

While cravings can be caused by micronutrient deficiencies, such as magnesium deficiency, cravings are more commonly impacted by unbalanced macronutrient intake (12).

5. Insufficient fiber intake.

In addition to protein, fiber plays an important role in regulating blood sugar. The presence of fiber in carbohydrate-rich foods helps to slow the absorption of sugar into the bloodstream, which helps to prevent blood sugar spikes (13).

Highly processed carbohydrates with little to no fiber, such as pastries, baked goods, and certain breakfast cereals, are more likely to cause spikes, which can lead to blood sugar crashes and, therefore, cause a sugar craving.

Consuming carbohydrates that are high in fiber, such as fruits, vegetables, and whole grains, has been shown to significantly improve blood glucose control and mitigate the blood sugar roller coaster.

6. Fluctuations in hormones.

In addition to hunger hormones, stress hormones and sex hormones can impact sweet cravings. Along with insulin, leptin, and ghrelin, changes in cortisol, estrogen, and progesterone are potential causes of sugar cravings.

When stressed, the body releases cortisol which stimulates ghrelin production, which enhances appetite (14).

Moreover, the changes in estrogen and progesterone levels during the menstrual cycle have been shown to cause cravings for high-carb and sweet foods before menstruation due to effects on glucose metabolism and insulin sensitivity (15).

Furthermore, there is a small increase in metabolism, specifically resting metabolic rate (RMR), and demand for calories during the two weeks leading up to menstruation, which may cause women to experience increased cravings (17).

7. Lack of sleep.

Lack of sleep is a form of stress on the body and is another potential reason for sugar cravings. Lack of sleep or poor-quality sleep increases the hunger-stimulating hormone ghrelin, decreases the appetite-suppressing hormone leptin, and decreases insulin sensitivity, often causing people to crave sweets and reach for sugary foods (18, 19).

In fact, sleep deprivation has long been known to make people crave higher-calorie foods (20). Not to mention, sleep plays a key role in weight loss.

8. Poor gut health.

While more research is required, early studies suggest there is circumstantial evidence for a connection between cravings and the composition of gut microbiota (21).

The gut microbiota includes all the microorganisms (bacteria, viruses, fungi, and others) present in the human digestive tract, and early research suggests that the absence of certain bacteria may be connected to the desire to eat sweet, palatable foods.

Moreover, certain gut bacteria have been associated with insulin resistance and insulin sensitivity, which are primary drivers of sugar cravings (22).

While these are some of the most common reasons you may experience sweet food cravings, it’s important to note that there are many other factors at play, and, in most cases, craving sugar is likely due to a combination of factors.

How to Reduce Sugar Cravings

Once you’ve identified some of the reasons you crave sugar, here are some simple suggestions to help you reduce your cravings.

Practice intuitive eating.

Given habits and emotions play a major role in cravings, learning to eat more intuitively is a wonderful way to help reduce food cravings. The hunger-fullness scale is an intuitive eating tool designed to help you get in touch with your hunger and fullness cues and build awareness around food choices. Using this tool can help you unlearn habits and identify emotional triggers that cause you to eat sweets or reach for highly processed foods and create new patterns and coping mechanisms instead.

Prioritize whole foods.

Whole foods are healthy foods and the most nutrient-dense foods available to us. While processed foods can and should be included in a healthy diet, whole foods are more satiating in nature and contain less sugar than their ultra-processed counterparts. Moreover, prioritizing whole plant and animal foods is likely to naturally increase protein and fiber intake without much effort.

Eat balanced meals.

Aim to eat balanced meals complete with a source of protein, complex carbohydrates, fiber, and healthy fats at breakfast, lunch, and dinner. Not only will this help to ensure you are eating enough protein and fiber to balance your blood sugar, but it will also ensure that you are consuming enough calories throughout the day to help mitigate a sugar craving from undereating.

Eat fermented foods.

Fermented foods, such as yogurt, sauerkraut, and kimchi, contain beneficial bacteria that support our gut microbiome. By consuming these foods regularly, ideally daily, you can help to provide the body with the bacteria required for good gut health.

Get good sleep.

Aim for 7 to 8 hours of sleep every night and implement sleep hygiene practices to ensure that you are getting good quality sleep. By implementing a small checklist of sleep habits like going to bed at the same time every night, removing electronics from the bedroom, and ensuring your room is dark and cool, you can help to ensure that your sleep is restful, and recovery is optimal (23). Consistent high-quality sleep will help to balance your hunger hormones and balance blood sugar levels making cravings easier to manage.

Get active.

While it may seem unrelated, regular exercise is another great way to reduce sugar cravings. Physical activity has been shown to lower blood glucose levels up to 24 hours or more after your workout by making the body more sensitive to insulin (24). Be it resistance training, aerobics, or a brisk walk, incorporating 30 minutes of activity into your day is highly beneficial for your health.

Eat some sugar.

Ironically, eating sugar is a great way to tackle sugar cravings. While the consumption of sugar does have negative side effects, when consumed in small doses as part of a well-balanced diet, refined and added sugars are safe to consume. As opposed to trying to omit refined sugar from your diet completely, indulge in sweet treats from time to time in amounts that honor your hunger cues and your health.

Seek support.

If you’ve tried all these suggestions and are still struggling with sugar cravings and excess sugar consumption, reach out for help. It is best to work with a registered dietician and/or mental health professional to help develop a personalized plan that is best for you.

The Bottom Line

Whether you’re craving dark chocolate or a sweet treat, sugar cravings occur for many reasons including habits, emotions, hormones, poor gut health, lack of sleep, protein, and fiber. In fact, a sugar craving is most likely caused by a combination of factors as opposed to an individual one. By practicing intuitive eating, eating balanced meals with adequate protein and fiber, and getting regular exercise you can keep your blood sugar balanced, reduce your cravings, and learn to indulge your sweet tooth in a more balanced way.

Protein is an important part of a healthy and well-balanced diet. Although whole grains are predominantly a source of complex carbohydrates and fiber, they do contain some protein and can help to increase your overall protein intake. Be it Kamut, quinoa, teff, farro, or brown rice, here is a list of the top high-protein grains you can add to your diet today.

Protein is an essential macronutrient made up of amino acids that are required by the human body and can be found in animal products and plant-based foods. While most plants are predominantly sources of carbohydrates or fat, certain plants foods, including beans, lentils, and grains, contain slightly higher levels of protein per serving and can, therefore, serve as complementary sources of protein to animal proteins, or primary sources of protein for individuals following a vegetarian, vegan, or plant-based diet.

Although most grains are not considered complete protein sources, when paired or consumed with other vegetarian protein sources, one can ensure they are consuming all essential amino acids. Moreover, by pairing a high-protein grain with another plant-based protein, such as beans, lentils, nuts, or high-protein seeds, you can create a complete protein source and a more balanced meal.

Opting for protein-rich grains can help to ensure individuals are reaching their optimal protein intake, which has been shown to balance blood sugar, increase satiety levels, increase metabolic rate, aid in strength and tissue formation, build and maintain muscle tissue, and support the maintenance of healthy body weight.

Moreover, high-protein whole grains contain more fiber and B vitamins than their refined counterparts.

Whether you’re following a plant-based diet, trying to eat a high-protein diet, or simply looking for new ways to add protein to your meals, these protein-rich grains are a great way to boost your protein intake.

High Protein Grain List

So, which grains contain the most protein? Here’s a list of the most popular high-protein grains, ranked from highest to lowest protein content per cup.

1. Spelt

Spelt is an ancient grain that is a primitive relative of modern wheat. Also known as triticum spelta, spelt is a distinct subspecies of wheat along with einkorn wheat and Khorasan wheat. This high-protein grain can be eaten in wheat berry or flour form, and it has a mild flavor with a slightly nutty and sweet taste. Spelt flour is a great alternative to all-purpose flour, as it contains more grams of protein per serving. Spelt wheat berries can be used in fresh salads and soups and spelt flour can be used in baked goods such as muffins and bread, as well as crackers and pasta.

Nutrition Facts of Spelt, per one-cup serving of cooked spelt berries (1)

• Protein: 10.7 grams
• Fat: 1.65 grams
• Carbs: 51.2 grams
• Fiber: 7.57 grams

2. Kamut

Traditionally known as Khorasan wheat, Kamut is an ancient grain variety of non-hybridized wheat that remains unchanged by breeding compared to its modern counterparts. This heirloom wheat grain is protected under the KAMUT® brand to never be altered through modern breeding programs and has been shown to have higher levels of protein and fatty acids than modern wheat and, in some cases, easier digestibility (2,3). Kamut has a firm texture and slightly sweet, rich, and nutty taste, which attracts interest from pasta makers and bread bakers alike. Kamut wheat berries can be used in salads, soups, and stews, while Kamut flour works well in bread, whole wheat pasta, and pancakes.

Nutrition Facts of Kamut, per one-cup serving of cooked Kamut berries (4)

• Protein: 9.82 grams
• Fat: 1.43 grams
• Carbs: 47.5 grams
• Fiber: 7.4 grams

3. Teff

Teff is a tiny cereal grain, less than 1% the size of wheat kernels, grown in Ethiopia, Eritrea, and other countries where it’s an important element in the traditional diets of the Horn of Africa (5). Teff is a naturally gluten-free grain and comes in a variety of colors including red, ivory, or dark brown. ‌While teff flour is traditionally and commonly used to make injera, a sour fermented flatbread, it can also be used to make porridge, stews, pilafs, or baked goods. Its mild, nutty, and slightly molasses-like flavor makes it an incredibly versatile grain.

Nutrition Facts of Teff, per one-cup serving of cooked teff (6)

• Protein: 9.75 grams
• Fat: 1.64 grams
• Carbs: 50.1 grams
• Fiber: 7.06 grams

4. Amaranth

Amaranth is a tiny ancient grain, although it is technically a pseudocereal as it’s a seed similar to buckwheat and quinoa, that resembles light-colored caviar. This gluten-free grain is a good source of fiber and vegetarian protein and has an earthy and nutty flavor. Amaranth is sold in both whole grain and flour formats and is a versatile ingredient that works well in many dishes such as hot cereals, polenta, and pilafs.

Nutrition Facts of Amaranth, per one-cup serving of cooked amaranth (7)

• Protein: 9.35 grams
• Fat: 3.89 grams
• Carbs: 46 grams
• Fiber: 5.17 grams

5. Quinoa

Quinoa, pronounced keen-wah, is also pseudocereal and a member of the Chenopodium quinoa plant family. There are over 3,000 varieties of quinoa, although the most popular are red, black, and white (8). Unlike other protein-rich grains, quinoa is a complete protein source as it contains all essential amino acids. Quinoa is considered a gluten-free grain that is rich in fiber and protein that can be consumed whole, rolled into flakes, or ground into flour, and is a great option for individuals with celiac disease or gluten intolerance. Whole-grain quinoa is quick to cook and ideal for pilafs, soups, and salads.

Nutrition Facts of Quinoa, per one-cup serving of cooked quinoa (9)

• Protein: 8.14 grams
• Fat: 3.55 grams
• Carbs: 39.4 grams
• Fiber: 5.18 grams

6. Farro

Farro is another ancient grain and is a relative to wheat. Farro has been a staple in the Mediterranean diet, especially in Italy, for decades and in recent years has gained popularity in North America as being one of the most beloved high-protein grains among individuals following a plant-based diet. Although not gluten-free, farro is high in fiber, highly versatile, and relatively inexpensive with a nutty flavor and chewy texture. Similar in size to barley, farro is available in semi-pearled and pearled formats and is easily used in soups, risottos, and salads, while its flour is often used to make pasta.

Nutrition Facts of Farro, per one-cup serving of cooked farro (10)

• Protein: 8.0 grams
• Fat: 0.32 grams
• Carbs: 54 grams
• Fiber: 3.17 grams

7. Wild Rice

Despite its name, wild rice is not rice at all but the seed of semi-aquatic grass that grows with abundance in North America’s Great Lakes region. Wild rice is one of four species of grass that produces edible seeds resembling rice, it’s merely referred to as rice because it looks and cooks like other types of rice, such as white or brown rice. Due to its strong flavor and high price point, wild rice is often sold with and cooked with other grains or forms of rice. Its long black grains, firm texture, and nutty taste make it a great side dish or a wonderful addition to salads or soups.

Nutrition Facts of Wild Rice, per one-cup serving of cooked wild rice (11)

• Protein: 6.54 grams
• Fat: 0.56 grams
• Carbs: 34.9 grams
• Fiber: 2.95 grams

8. Whole Wheat Pasta

While not technically a grain itself, pasta made from whole wheat flour is a great way to add more high-protein grain products to your diet. Whole wheat pasta is pasta from flour from an entire wheat kernel, including bran, germ, and endosperm. Conventional pasta is made from refined flour, which only includes the endosperm, which contains fewer grams of protein per serving. Moreover, whole wheat pasta has a lower glycemic index than regular pasta, although both are healthy choices that can be included in a healthy diet.

Nutrition Facts of Whole Wheat Pasta, per one-cup serving of cooked whole wheat pasta (12)

• Protein: 6.41 grams
• Fat: 1.83 grams
• Carbs: 32.2 grams
• Fiber: 4.17 grams

9. Millet

Millet is the name given to several small related grains found around the world including pearl millet, foxtail millet, proso millet, finger millet, and fonio (13). While it looks like a seed, millet has a similar nutritional profile to other cereal grains with rich fiber, protein, and antioxidant content (14). Millet can be found in white, grey, yellow, or red, and is another versatile whole grain that works well in hot cereal and side dishes, while its flour can be made into flatbreads, such as Indian roti, or polenta instead of cornmeal.

Nutrition Facts of Millet, per one-cup serving of cooked millet (15)

• Protein: 6.11 grams
• Fat: 1.74 grams
• Carbs: 41.2 grams
• Fiber: 2.26 grams

10. Couscous

Much like whole wheat pasta, couscous is not a grain itself but rather a grain product traditionally made from semolina flour or granules of durum wheat. Although often confused as a whole grain, couscous is a form of pasta that is available in several different sizes and formats, the most common being Moroccan couscous, Golden Couscous, Pearl Couscous, and Lebanese couscous. Most store-bought varieties of couscous can be cooked in a matter of minutes and can be used in salads, soups, stews, pilafs, skillets, or as a simple side dish.

Nutrition Facts of Couscous, per one-cup serving of cooked couscous (16)

• Protein: 5.95 grams
• Fat: 0.25 grams
• Carbs: 36.4 grams
• Fiber: 2.2 grams

11. Oats

Be it steel-cut, rolled, or quick-cooking, oats are a high-protein grain that is incredibly versatile and inherently gluten-free. Although steel-cut oats are commonly considered the healthier option, all forms of oats are healthy, a great source of fiber, and contain some protein. In addition to making a great bowl of cooked oats, oats also make wonderful high-protein breakfast cereal, homemade granola and oat flour makes a great addition to any baked good.

Nutrition Facts of Oats, per one-cup serving of cooked rolled oats (17)

• Protein: 5.94 grams
• Fat: 3.56 grams
• Carbs: 28.1 grams
• Fiber: 3.98 grams

12. Buckwheat

Similar in size to wheat kernels, buckwheat is a gluten-free pseudocereal and a cousin of rhubarb. Buckwheat is mainly harvested in the northern hemisphere and is a mainstay of traditional Eastern European cuisine. Buckwheat has a very mild nutty flavor and is commonly used in groat, the hearty hulled seed of the buckwheat plant, and flour formats. Whole groat buckwheat can be used like rice for salads and side dishes or similarly to oats in porridge, while its flour is commonly used in crepes, soba noodles, or quick bread.

Nutrition Facts of Buckwheat, per one-cup serving of cooked buckwheat (18)

• Protein: 5.68 grams
• Fat: 1.04 grams
• Carbs: 33.4 grams
• Fiber: 4.54 grams

13. Brown Rice

Compared to white rice, brown rice contains slightly more protein and more fiber per serving and is a good source of B vitamins. Brown rice is generally quite easy to find, affordable, and highly versatile as it can be used in everything from stir-fries to curries to soups to salads. You can also find brown rice in a “puffed” form, which is made by heating rice kernels under high pressure in the presence of steam to form a puffed grain, and is great for breakfast cereal and snack bars.

Nutrition Facts of Brown Rice, per one-cup serving of cooked long-grain brown rice (19)

• Protein: 5.54 grams
• Fat: 1.96 grams
• Carbs: 51.7 grams
• Fiber: 3.23 grams

14. Corn

Although corn is often considered a vegetable it is technically a grain.  Known as “maize” in most parts of the world, corn is a whole grain that is considered a part vegetable and part starch, while it’s actually a whole grain rich in fiber and small amounts of protein.  From fresh corn to popcorn to polenta to tortillas to cornbread, corn is one of the most versatile high-protein grains. In addition to its whole grain form, corn is also found in ground formats milled to create cornmeal, which has a gritty texture, and corn flour, which is more finely ground. Ground corn works well for pancakes, biscuits, or bread recipes.

Nutrition Facts of Corn, per one-cup serving of cooked corn kernels (20)

• Protein: 5.13 grams
• Fat: 1.22 grams
• Carbs: 36.8 grams
• Fiber: 3.46 grams

15. Sorghum

Sorghum is a genus of about 25 species of flowering plants native to Australia with other species originating in Africa and Asia (21). Sorghum, also known as milo, is a gluten-free grain with a hearty and chewy texture similar to wheat berries. Sorghum can be popped like popcorn, cooked into porridge, or ground into flour for baked foods.

Nutrition Facts of Sorghum, per one-cup serving of cooked sorghum (22)

• Protein: 4.57 grams
• Fat: 1.48 grams
• Carbs: 30.9 grams
• Fiber: 2.89 grams

16. Barley

Barley is one of the oldest cultivated grains and is grown in temperate climates globally. Although most well-known as being the primary grain for producing beer, barley is a hearty high-protein grain with numerous culinary uses. Hulled barley, also known as pearl barley, is one of the highest fiber-containing high-protein grains; a 1/4-cup serving provides 32% of your daily value of fiber, and while barley is not wheat, it does contain gluten. Pearled barley lends itself well to a number of dishes including soups, stews, risottos, pilafs, salads, and stuffings.

Nutrition Facts of Barley, per one-cup serving of cooked barley, pearled (23)

• Protein: 3.55 grams
• Fat: 0.69 grams
• Carbs: 44.3 grams
• Fiber: 5.97 grams

Ranking of High-Protein Grains per Serving

Grain	Protein per 1 cup, cooked	Protein per 100 grams, cooked
Spelt	10.70 grams	5.50 grams
Kamut	9.82 grams	5.71 grams
Teff	9.75 grams	3.87 grams
Amaranth	9.35 grams	3.80 grams
Quinoa	8.14 grams	4.40 grams
Farro	8.00 grams	5.12 grams
Wild Rice	6.54 grams	3.99 grams
Whole Wheat Pasta	6.41 grams	5.99 grams
Millet	6.11 grams	3.51 grams
Couscous	5.95 grams	3.79 grams
Oats	5.94 grams	2.54 grams
Buckwheat	5.68 grams	3.38 grams
Brown Rice	5.54 grams	2.74 grams
Corn	5.13 grams	3.11 grams
Sorghum	4.57 grams	2.90 grams
Barley	3.55 grams	2.26 grams

All nutrition data is based on FoodData Central. 

High-Protein Grains FAQs

The Bottom Line

While whole grains are predominantly sources of carbohydrates and fiber, certain whole grains, such as Kamut, teff, amaranth, quinoa, and farro, contain higher levels of protein compared to other plant foods. High-protein grains can be consumed in addition to animal protein sources or as sources of plant-based protein for individuals following vegetarian or vegan diets.