When the temperature drops, many of us notice more than just fog on the windows and stiff fingers: an urge for chai with extra sugar, a hankering for ladoos or hot jalebis, or a nightly bowl of ice-cream even when it's freezing outside. Those winter sweet cravings aren't just willpower failing, they come from real, measurable biology, behaviour and culture. Let's understand why do we all crave sugar in winter and tips that can help us overcome these cravings through winter months.
Why do we crave sugar in winter
1. Light, mood and the serotonin link
Shorter daylight in winter changes our brain chemistry. For some people that shift is enough to trigger seasonal affective symptoms: low mood, low energy and stronger cravings for carbohydrate-rich or sweet foods.
2. Taste and appetite actually change with the seasons
Taste perception isn't fixed. Reviews of taste sensitivity show temporal patterns and those patterns can make sweet flavours feel more attractive or rewarding at certain times of year. Combine that with holiday foods and cultural cues, and the brain's “this tastes good” switch gets nudged.
3. Hormones and “push” toward energy-dense foods
Hormones that control hunger and satiety show seasonal rhythms in some studies. Those rhythms can increase appetite and change the kinds of foods we seek, for example, more carbs for quick energy. This is partly evolutionary: in colder months humans historically preferred foods that delivered concentrated calories.
4. Reward circuits
Sugar activates reward pathways in the brain (dopamine circuits). That short-lived “lift” you get from sweet foods is powerful reinforcement, the brain remembers and repeats the behaviour.
How to minimise sugar cravings in winter
1. Maximise light exposure
Morning daylight helps reset the circadian rhythm and supports serotonin production. For people with strong seasonal cravings or mood dips, light therapy is an evidence-based tool used in SAD. Even 20–30 minutes of bright morning light or a brisk walk outside soon after sunrise helps.
2. Build balanced meals that blunt spikes
Combine protein, fibre and healthy fats at meals and snacks. These slow digestion and prevent the blood-sugar rollercoaster that fuels “quick-sugar” cravings. Studies on dietary patterns show seasonal shifts in added-sugar intake, stabilising blood glucose reduces impulsive sweet eating.
3. Use low-sugar comfort rituals
Replace a sugary habit with a satisfying ritual: warm spiced milk (less sugar), masala chai with milk and a small jaggery piece, or baked fruit with a pinch of cinnamon. These hit the comfort-note without the same glycaemic load.
4. Short-term tools to reduce sweet palatability
There is emerging evidence that certain taste-modulating supplements can reduce the perceived sweetness of foods and lower sweet intake in short trials. These are promising but should be used prudently and after checking with a clinician if you have diabetes or are on medication.
5. Move your body
Physical activity boosts mood, improves insulin sensitivity and reduces cravings. A 10–20 minute brisk walk after meals helps blunt the urge for a sweet finish.
6. Tackle sleep and stress
Poor sleep and stress increase cravings via hormonal pathways. Fixing sleep with regular timings, good sleep hygiene and stress-management can reduce the need to self-soothe with sweets.
7. If cravings come with low mood or functional impairment, ask for help
When cravings are part of a larger winter low, fatigue, trouble concentrating, social withdrawal, it's time to consult a doctor. Treatments for winter-pattern depression have evidence behind them.
Short days can change brain chemistry and taste, cravings for sweets in winter are common and normal. Making these changes can help you stay on track
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
References
Seasonal affective disorder, winter type: Current insights and treatment options — Psychology Research and Behavior Management (Dove Medical Press), 2016.
Seasonal Affective Disorder (overview) — National Institute of Mental Health (NIMH), U.S. Government, 2023–2024 (consumer health summary).
Sugars and Sweet Taste: Addictive or Rewarding? — International Journal of Environmental Research and Public Health (MDPI), 2021.
Temporal patterns in taste sensitivity — Nutrition Reviews / Oxford University Press, 2023–2024 (review).
Circannual changes in stress and feeding hormones and their consequences — [Review of hormonal seasonality], NIH, 2013.
