There’s a common saying: nothing cures bad moods like a serving of dessert; if one isn’t enough, two will do the trick.

When life feels overwhelming, the creamy texture of a cheesecake or the rich layers of a mille-feuille can light up the dreariest days.

Recent findings from Columbia University shed new light on this irresistible allure of sweets, revealing that it goes far beyond mere brain chemistry. Experts such as Fan Zhihong from the Food Science and Nutrition Engineering College of China Agricultural University and Xu Xiaolin, director of clinical nutrition at Beijing Chaoyang Emergency Center, weigh in on why sweetness has such a profound impact on humans.

The Evolutionary Basis of Sugar Preference

Sugar is a fundamental energy source for all animals. In times of scarcity, securing sufficient energy for every meal was uncertain. Sweet flavors signal high-energy content, making them especially attractive. Around 50%–70% of the body's required energy comes from sugar oxidation. When blood sugar levels drop, it affects brain function and increases the workload on the liver and kidneys.

The preference for sweet flavors and frequent sugar intake were crucial for early human survival. Over millennia, humans evolved to seek out sweet foods, deriving happiness from consuming them. This adaptive trait ensured better chances of survival and reproduction, establishing an innate system in the brain that drives a liking for sweets.

How Sweets Engage the Gut Before the Brain

Columbia University researchers published findings in Nature, revealing that the gut-brain sugar sensing pathway plays a critical role in forming a preference for sugar. Their experiments demonstrated that animals, even without taste receptors for sweetness, displayed strong sugar preferences. This implies the presence of a mechanism independent of the taste system, encouraging sugar consumption and utilization.

This gut-brain axis of sugar sensing essentially means that sweets first captivate the gut. Additionally, the pleasure derived from consuming sweets profoundly affects the brain and body.

Dopamine and Blood Sugar in Sweet Indulgence

The sugar in sweets triggers chemical reactions in the body, producing significant amounts of dopamine. This neurotransmitter travels through the bloodstream, stimulating nerves and inducing excitement. Elevated blood sugar levels also contribute to emotional stability and satisfaction. Conversely, lower blood sugar often leads to irritability, mood swings, and feelings of discontent. Starches and carbohydrates rapidly raise blood sugar, providing psychological comfort and fulfillment.

The Health Risks of Overindulging in Sweets

While the allure of sweets is hard to resist, excessive consumption can lead to numerous health issues beyond just weight gain. These include fatigue, aging, and cardiovascular diseases, among others.

Overindulgence in sugar may lead to acne by altering skin lipid composition and promoting sebum production, allowing acne-causing bacteria to proliferate. High sugar levels can also accelerate skin aging by binding to proteins, damaging collagen and elastin fibers, resulting in wrinkles and sagging skin.

Sugar disrupts the leptin hormone, which signals satiety to the brain, causing overeating. Sudden spikes and drops in blood sugar can trigger headaches. While sugar can temporarily boost mood, the effect typically lasts no more than 30 minutes and often leads to lethargy. High sugar intake can increase oil storage in the liver, contributing to non-alcoholic fatty liver disease. Additionally, sugar narrows blood vessels, heightening vascular pressure and potentially leading to heart disease. Studies show that consuming 150 extra calories from sugar daily raises diabetes risk by 1.1%.

Five Tips for Managing Sweet Cravings

Despite understanding the risks, resisting sweet temptations remains challenging. Occasionally indulging in a mousse cake or a mango sago dessert can bring joy to the palate. The World Health Organization recommends limiting daily sugar intake to less than 10% of total energy consumption. For a moderately active woman with an 1,800-calorie diet, this equates to 45 grams of sugar daily, ideally reduced to 25 grams or less.

It is advisable to eat sweets before meals to reduce the metabolic burden and avoid overeating. Awareness of sugar content in foods is also important. For instance, a can of soda contains around 12 grams of sugar, a slice of whole-grain bread has 8 grams, a piece of butter candy contains 20 grams, and a 500ml bottle of sweetened drink contains approximately 40–50 grams of sugar.

Moderation is key when consuming treats from bakeries or dessert shops. For example, limit cookies to three to five pieces, consume only a small slice of cream cake, and restrict egg tarts to no more than two at a time. Pairing sweets with plain water or tea can reduce the richness and enhance satiety. Following a sweet indulgence, the next meal should include fiber-rich and low-fat foods to offset the effects of sugar on blood sugar and lipids. Incorporating B vitamins, leafy greens, and lightly sweet fruits can also help metabolize excess sugar and oil.

By managing sweet cravings wisely, it is possible to enjoy the delight of desserts without compromising health.