Can sugar and junk food make opioid cravings worse?

When you’re recovering from opioids, your body is working hard to find its balance again. Physical, emotional, and mental changes are happening all at once, and the process can feel overwhelming at times.

It’s also very common to notice new or enhanced cravings like the desire for sugar, soda, and processed snacks. These foods can bring a quick sense of comfort because sugar stimulates dopamine, the same “feel-good” brain chemical involved in opioid use. That rush can feel rewarding in the moment, but it’s usually followed by a crash.

Here’s the tricky part: your brain responds to sugar in ways that are surprisingly similar to opioids. Both release dopamine, the chemical that creates a feel-good sensation in the body, and when you lean too much on sugary foods, it can fuel energy swings, mood changes, and even stronger cravings overall.

You’re not alone in this. Many people in recovery experience sugar cravings, and they happen to be the strongest in the first few weeks or months after quitting opioids. As your brain chemistry and blood sugar stabilize, those cravings usually ease. The exact timeline is different for everyone. The good news is that once you understand why this happens, you can make simple changes that ease cravings, steady your energy, and keep your recovery moving forward.

Why sugar shows up when opioids step out

It can be frustrating to notice that while opioid cravings are easing or no longer present, a new or increased pull toward sugar is or has developed.

You’re not imagining it. Sugar and opioids affect your brain in similar ways. When opioids are gone and your body is adjusting to treatment, your brain often looks for another quick source of that “feel-good” signal. For many people, sugar becomes the stand-in.

What’s happening inside your body

Your brain is recalibrating.
Opioids used to flood your brain with dopamine. Over time, the brain attunes by reducing its natural dopamine production, making it dependent on opioids for pleasure and emotional stability. When you’re healing, your natural dopamine takes time to catch up. That dip can leave you feeling low, tired, or unmotivated, and sugar provides a fast, but short-lived, “boost.”

Your blood sugar is bouncing around.
Opioid use plays a role in blood sugar regulation and affects digestion and insulin sensitivity. As you stop taking opioids, your body has to relearn how to regulate blood sugar. That can cause energy crashes, shakiness, or dizziness. That’s when something sweet may seem attractive. 

When you have low dopamine and unstable blood sugar, it’s no surprise that sugar becomes a go-to replacement for opioids in early recovery.

Leaning on sugar for comfort is common, and you don’t need to feel guilty about it. But relying on it too much can lead to new challenges, like energy crashes, weight gain, or a higher risk for health issues such as diabetes. The goal isn’t to cut out sugar completely; instead, it’s to keep it in balance so it doesn’t become a cycle that’s hard to break.

The link between opioid addiction and sugar cravings

When opioids are removed, the brain looks for alternative ways to induce dopamine release. Sugar provides a quick fix by spiking dopamine levels, though the effects are short-lived, often leading to more cravings.

Sugar as an emotional coping mechanism

Beyond brain chemistry, sugar cravings often arise from emotional and psychological factors:

• Stress relief: Opioids were once a coping tool; now sugar takes their place as a temporary comfort.
• Routine & habit: If you used opioids at specific times (e.g., after work), the brain may crave a replacement behavior.
• Emotional regulation: Many people in recovery experience anxiety, depression, or boredom, all of which can induce sugar cravings.

The hidden dangers of sugar dependency in recovery

Replacing opioids with sugar may seem harmless, but excessive sugar intake can come with its own health risks, including:

• Increased risk of diabetes and metabolic disorders.
• Fluctuating blood sugar levels, leading to energy crashes and mood swings.
• Weight gain, which can contribute to self-esteem issues and emotional distress.
  

That’s why it helps to be mindful of sugar and junk food. While they may feel comforting at first, too much can keep your brain caught in the same cycle of cravings, making recovery feel harder. The good news is that with the right balance, you can break that cycle and feel more in control.

How a balanced diet can stabilize mood and reduce cravings

While sugar cravings may feel overwhelming in recovery, what you eat can significantly impact your brain chemistry, mood, and ability to resist cravings. A balanced diet helps regulate blood sugar, support dopamine production, and reduce the likelihood of swapping opioid dependence for sugar dependence.

By focusing on nutrient-dense foods, you can support brain healing and emotional stability without relying on too much sugar.

1. The role of nutrition in dopamine production

One of the best ways to support recovery is through foods that naturally help your brain make and balance dopamine.

Best foods to boost dopamine naturally:

• Protein-rich foods
  Eggs, lean meats, fish, beans, and nuts contain tyrosine, an amino acid your brain needs to make dopamine.
• Dark leafy greens
  Spinach, kale, and other greens are high in folate, which supports dopamine production.
• Fermented foods
  Yogurt, kimchi, and sauerkraut contain probiotics that keep your gut healthy, which plays a surprising role in mood and brain chemistry.
• Omega-3 fatty acids
  Salmon, walnuts, and flaxseeds help with brain function and mood stability.
• Fruits
  Berries, oranges, bananas, and apples offer natural sugars paired with fiber, antioxidants, and vitamins that give your brain steady fuel without the crash. Bananas, in particular, contain tyrosine, making them extra supportive for dopamine.

2. How to stabilize blood sugar and avoid energy crashes

When your body is adjusting in recovery, blood sugar can swing up and down, which makes cravings feel more intense. The goal isn’t to cut out all carbs or sugar; instead, it’s to choose foods that give you steady energy instead of quick highs and lows.

Best foods for blood sugar stability:

• Complex carbohydrates
  Whole grains, quinoa, oats, and sweet potatoes provide slow, steady energy.
• Whole fruits
  Apples, pears, berries, and oranges give natural sweetness with fiber, vitamins, and antioxidants to keep blood sugar balanced. (Bananas are also a good choice. You can pair with nut butter for a more filling snack).
• Healthy fats
  Avocados, nuts, seeds, and olive oil help slow digestion so your energy lasts a bit longer.
• High-fiber foods
  Lentils, beans, and chia seeds keep you full and help prevent energy crashes.
  

What to limit:

• Processed sugar & refined carbs
  Things like candy, soda, white bread, and pastries cause blood sugar spikes followed by crashes, which can actually make cravings worse.
• Excess caffeine
  Too much coffee or energy drinks can add jitters, increase anxiety, and sometimes spark sugar cravings.

3. Putting it all together: a recovery-friendly meal plan

Knowing what foods support your recovery is one thing, but seeing how they fit into a typical day can make it easier to follow through. Instead of focusing on restrictions, think of this as a way to keep your energy steady, your mood supported, and your cravings calmer.

An example daily meal plan:

• Breakfast: Scrambled eggs with avocado and whole-grain toast
• Lunch: Grilled chicken (or tofu) with quinoa and steamed vegetables
• Snack: Greek yogurt with berries and walnuts
• Dinner: Baked salmon with roasted sweet potatoes and a side salad
• Drinks: Water, sparkling water with lemon, or calming herbal teas
  

Pro tip: Keep recovery-friendly snacks on hand. Apple slices with nut butter, hummus with veggies, or a square of dark chocolate (70% cacao or higher) can stop cravings before they snowball.

A balanced diet helps your brain heal, steadies your mood, and gives you tools to stay in control.

Support for managing cravings and long-term recovery

Cravings, whether for opioids or sugar, are not a sign of weakness. They’re a signal that your body and brain are still healing. With time, the right foods, and a little patience, most people find that these cravings become easier to manage.

It helps to remember: recovery is about progress, not perfection. Even small, intentional changes, like adding more fruits and vegetables, keeping healthy snacks nearby, or drinking more water, can help your energy levels and ease the pull toward sugar.

How QuickMD can help

You don’t have to figure this out on your own. Your provider can work with you to manage cravings, adjust your treatment plan if needed, and give you practical strategies that fit your lifestyle. If sugar feels like it’s taking over, or if you’re worried about weight changes, mood swings, or other side effects, talk to your QuickMD provider.

We specialize in supporting people through Medication-Assisted Treatment and understand how cravings, whether for opioids or sugar, fit into the bigger picture of recovery. Together, we’ll help you stay steady, protect your health, and keep moving forward.