Rethinking Sugar: How to Balance Sugar Cravings with TCM

Aku Energija
6 hours ago
4 min read

We all enjoy something sweet now and then. But some of us really crave it—daily, after meals, or when stressed or tired. According to Traditional Chinese Medicine (TCM), these cravings are more than just habit—they signal underlying imbalances in organ systems, particularly the Spleen and Liver. Understanding these patterns offers a more holistic way to respond to sugar cravings sustainably.

The Role of the Spleen and Stomach

In TCM, the Spleen and Stomach are central to digestion, nutrient transformation, and Qi (energy) production. Often referred to as the "postnatal root of life," these organs are responsible for turning food into usable energy. The Spleen thrives on regularity, warmth, and mental calm. It is weakened by overthinking, worry, irregular meals, and the excessive intake of raw or cold foods. [1]. [Read more: Cook your food - digestive system explained in Traditional Chinese medicine]

One of the five essential TCM flavors—sweetness—is linked to the Spleen. Mild, natural sweetness supports its function, while excessive intake, especially of refined sugars, burdens it. When the Spleen is weakened, it struggles to properly transform and transport nutrients, leading to fatigue, bloating, and an increased desire for sugar—creating a cycle of depletion and craving. [1, 5].

Liver Qi Stagnation and Emotional Eating

While the Spleen governs transformation, the Liver governs the smooth flow of Qi throughout the body. It is sensitive to emotional strain, especially frustration, anger, and chronic stress. When Liver Qi becomes stagnant, it can disrupt the Spleen and digestive function [1, 3]. [Read more: Stress Management: How to Reduce, Prevent, and Cope with Stress]

This imbalance often shows up as sugar cravings triggered by emotional stress. Sweet flavors temporarily soothe Liver tension, creating a short-lived sense of comfort. However, this relief is fleeting and reinforces unhealthy emotional-eating patterns. The more frequently the body turns to sugar under stress, the deeper the imbalance may become. [Read more: Yin Yang philosophy and mental health]

Why Refined Sugar Causes Trouble

In TCM, not all sweetness is viewed equally. While the sweet flavor is considered nourishing, its effects depend on quality, quantity, and context. Refined sugar lacks the stabilizing energy of natural sweet foods. It acts quickly—providing a burst of energy followed by an equally sharp drop. This pattern weakens the Spleen, generates Dampness, and may eventually lead to the formation of Phlegm and internal Heat [1, 3]. [Read more: The Hidden Health Risks of Energy Drinks]

Common symptoms of this pattern include fatigue, heaviness, foggy thinking, bloating, skin eruptions, and irritability. Over time, these imbalances may contribute to metabolic issues, such as obesity and insulin resistance [2, 3].

What Is Truly “Sweet” in TCM?

In TCM, the concept of sweetness goes beyond flavor. Many nourishing foods are classified as sweet due to their energetic properties—even if they are not overtly sugary. These include whole grains, legumes, root vegetables, certain meats, and therapeutic ingredients such as jujube dates, sweet potato, pumpkin, goji berries, and licorice. [Read more: Foundation of TCM dietary and herbology (2/4)- Five flavours]

Used appropriately, these foods tonify Qi and Blood, stabilize energy, and support emotional resilience.

Hidden Culprit: Sweet + Fat + Cold

Modern sweet foods often pair refined sugar with fat (especially dairy) and cold temperatures. Examples include ice cream, cake, and smoothies. This combination is especially difficult for the Spleen to manage. Cold weakens digestive fire, fat slows transformation, and excessive sugar disrupts Qi movement [1, 3]. [Read more: Smoothies might not be as healthy as you think]

Even naturally sweet foods—like fruits or honey—can become problematic when consumed in excess, particularly for individuals with weak digestion. In such cases, they can aggravate Dampness and reduce the body’s ability to transform and transport nutrients efficiently [1, 4, 5].

A Cultural and Culinary Perspective on Sweetness

While modern desserts often combine cold, fatty, and excessively sweet ingredients in ways that burden digestion, traditional Chinese cuisine takes a very different approach. In Eastern culinary traditions, sweetness is subtle, supportive, and intentionally integrated into meals.

Traditional Chinese sweets—such as warm red bean soup, black sesame paste, or herbal jellies—are usually light, mildly sweet, and served in small portions. Their purpose is not indulgence but nourishment. These desserts are often warm and easy to digest, aligning with the Spleen's preference for warmth and balance.

This contrast reflects a broader cultural difference. In many Western cuisines, dessert is a distinct course—often rich, cold, and high in sugar and fat—where sweetness is isolated and intensified. In Chinese traditions, however, sweetness is used more holistically: not as a standalone reward, but as a flavor that supports the entire meal.

This integrative approach extends beyond desserts into everyday cooking. In traditional Chinese cuisine, small amounts of sweetness are added to balance other tastes, improve digestibility, and soften strong or bitter ingredients. For example, beef or pork stews may include rock sugar—not as a dessert ingredient, but to soften intense flavors and harmonize the dish. When used thoughtfully, sweetness becomes a tool to aid transformation and prevent stagnation—not a disruptive excess. [Read more: The Japanese Diet And Why It Is Good For Health]

By understanding these culinary principles, we can begin to shift our relationship with sweetness—from one of overindulgence to one of balance and support.

Restoring Balance Through Awareness

Rather than labeling sugar as the enemy, TCM encourages us to understand cravings as signs of internal disharmony. Excessive sweet cravings point to imbalances—often rooted in Spleen deficiency and Liver Qi stagnation. Addressing these imbalances through consistent, nourishing habits helps reduce physiological dependency on sugar over time.

Simple daily choices can make a difference:

Eating cooked, warm meals with gentle sweetness (grains, root vegetables) [Read more: TCM Dietary Advice]
Avoiding cold, raw, and greasy foods—especially when craving sweets
Chewing thoroughly to activate natural sweetness in whole foods [Read more: The Power of Mindful Eating: A Path to Health and Wellness]
Addressing underlying deficiencies through acupuncture, herbs, or dietary therapy

Sweet, Not Sinful

Sweetness is not inherently harmful. It is one of the five foundational flavors in TCM, vital to life and recovery when used appropriately. The key lies in choosing the right kinds of sweetness—in the right amounts, at the right time. Natural sweet foods, when paired with warm, cooked meals, support digestion and energy. Refined sugar, on the other hand, often disrupts internal balance—especially when combined with cold or greasy foods.

When the body is properly nourished, cravings no longer demand attention. Not because we’ve resisted them—but because the body no longer needs to ask.

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