Why You Crave Sugar at Night?

That sudden urge for ice cream, chocolate or something sweet after dinner may not simply be a matter of having a “sweet tooth”. Fitness coach Eric Roberts says late-night sugar cravings can sometimes be linked to what you are eating and drinking throughout the day.

In an Instagram video shared on August 31, Roberts, who has trained more than 25,000 clients, highlighted three areas people often overlook: protein, fibre and hydration.

The first is protein. Roberts says people who do not eat enough protein during the day may feel hungrier later and turn to calorie-dense foods at night. He recommends having enough protein across the day and says that, by dinner, people should already have consumed around 70 grams. Protein is known to help with fullness and can make it easier to manage appetite.

The second factor is fibre. Roberts says many people fail to get enough fibre, which can leave meals less filling. Fibre adds bulk to food and slows the absorption of glucose, helping people stay satisfied for longer. He suggests aiming for around 15 grams of fibre by dinner and including foods such as vegetables, fruits, beans, lentils, whole grains, nuts and seeds.

The third is hydration. Thirst can sometimes be mistaken for hunger, and inadequate fluid intake may leave people feeling tired and looking for a quick source of energy. Roberts recommends drinking enough water throughout the day, suggesting around 60 ounces by dinner.

However, not every nighttime sweet craving necessarily means something is wrong with your diet. Food habits, stress, sleep, routine and simple preference can all influence when people feel like snacking. Roberts also points out that if someone has met their protein, fibre and hydration needs and still wants something sweet, there is no need to completely suppress the craving.

Instead, he suggests choosing more nutritious options, such as dark chocolate, Greek yoghurt with berries or a lower-calorie, high-protein dessert.

The key takeaway is to look at the entire day's eating pattern rather than blaming one nighttime craving. A balanced diet with adequate protein, fibre and fluids may help reduce unnecessary snacking, while occasional treats can still fit into an overall healthy lifestyle.

Roberts' advice comes from his fitness coaching experience and social media content, and should not be treated as personalised medical advice.