Ask The Expert: Why is sugar so addictive and how do we stop these sugar cravings?

In Singapore, one in eleven adults live with diabetes. Prevalence has hovered between 8.5 and 9.5 per cent in recent years, prompting initiatives such as Sugar Smart Nation to curb sugar intake.

Yet I still hear the same refrain: “I’ve tried, but I can’t seem to quit.”

If it were simply about discipline, it wouldn’t be this difficult.

Why is it so hard to quit?

Sweetness once signalled survival. Because sweet foods provided quick energy, our brains evolved to reward sugar consumption.

When we eat something sweet, dopamine – a neurotransmitter linked to pleasure and motivation – is released. Each exposure reinforces the behaviour.

Eating is regulated by two systems: the homeostatic system, which governs true hunger, and the hedonic system, which drives pleasure-seeking in response to stress and environmental cues. Sugar activates the hedonic system, which explains why we may crave it even when we are not physically hungry.

Over time, frequent high-sugar intake may weaken satiety signals, alter gut microbiota and reduce dopamine receptor sensitivity – meaning more sugar may be needed to achieve the same reward. Add stress and constant exposure to sugary products, and cravings intensify. Early dietary exposure can also shape taste preferences.

The consequences of excessive sugar

Weight gain is only part of the story.

High consumption of sugar-sweetened beverages is associated with increased risk of type 2 diabetes and metabolic syndrome. A meta-analysis in Diabetes Care found that each 250ml daily serving was linked to roughly a 20 per cent increase in diabetes risk, with chronic excess also associated with cardiovascular disease.

Higher overall sugar intake has also been linked to increased dementia risk, alongside elevated gout risk, poorer dental health and disruption of the gut microbiome.

These risks stem from habitual overconsumption – particularly through sweetened beverages that deliver large amounts of sugar without promoting fullness.

The dangers of hidden sugar

Many people underestimate how much sugar they consume, especially in foods marketed as “healthy”.

Sugar appears under multiple names, including syrups, dextrose, maltodextrin and fruit juice concentrates. Granola, flavoured yoghurt, cereals, protein bars and bottled sauces can quietly add up.

When reading labels, check the first three ingredients. If sugar appears near the top, it likely makes up a significant portion of the product.

Smart sugar-cutting strategies

Sustainable change matters more than extreme restriction. I use the acronym BARS:

Break the habit loop: Cravings may reflect boredom or stress, not hunger. Interrupt the cycle with a simple distraction.

Adjust frequency: Reduce how often you consume sugary foods rather than just shrinking portions.

Read labels: Avoid products with sugar among the first three ingredients.

Smart swaps: Choose infused water over sweetened drinks, plain yoghurt over flavoured versions, and nuts or fruit instead of commercial bars.

The goal is not perfection. Occasional sweets can fit within a balanced diet. The real concern is sustained overconsumption.

Quek Wei Lin is a senior dietitian at Mount Elizabeth Hospital, specialising in diabetes management, weight care and evidence-based nutrition counselling.