If you’ve felt a sudden urge for something sweet during the tense days since the conflict with Iran began—just to “get through” or find a moment of comfort—you’re not alone.
Accumulated fatigue, stress, and emotional strain increase cravings for sugar and quick energy—usually in the afternoon or right after meals.
It’s not just a matter of habit or indulgence. It’s the body’s natural response to overload, tiredness, and internal turmoil. This combination is a recipe for overeating in general—and sweets in particular.
The thing is, many of the sweets we grab without thinking do the opposite of what we hope. A few minutes after eating them, their effect reverses. The sweets we turn to actually increase stress and reduce the body’s ability to cope. And this fatigue isn’t just from sleepless nights—there are other causes we can prevent:
Fatigue After a Meal
A heavy meal—especially one with protein, fat, carbs, and fiber-rich vegetables—requires a lot of energy to digest.
Digestion involves stomach contractions, the release of digestive juices, and movement of the digestive system. As a result, blood flow increases to the digestive system—and less blood goes to the brain.
The result: Fatigue and even mild drowsiness, known as the “afternoon crash.” This is exactly when the craving for something sweet kicks in—not as a whim, but as a biological response.
Sweets provide glucose—an immediate and accessible energy source for the brain. So the body signals that it wants to “wake up,” and for many, this feels like a craving for dessert, coffee with a cookie, or a “small” square of chocolate.
A study published in Physiology & Behavior found that meals rich in fat and protein led to temporary drops in alertness and slower cognitive response for about an hour after eating—especially in people who hadn’t slept enough the night before. Conclusion: The body demands quick energy to get back to action—and sugar is the fastest route.
Another study in Appetite found that eating a small piece of dark chocolate after a meal slightly improved focus and alertness, compared to a control group that didn’t get any sweets. Conclusion: a small amount can be effective—without increasing total calorie intake too much.
<br>Sugar and Mood
At the same time, there’s also an emotional craving for simple carbs—especially sweets—because they activate the brain’s pleasure centers and trigger dopamine, a neurotransmitter involved in pleasure, relaxation, and satisfaction.
That’s why during stress, the urge to grab chocolate, cookies, or any sweet treat becomes stronger—it’s a fast, accessible way to cope with pressure. But the effect is very short-lived: After a sharp spike in blood sugar, there’s a sharp drop—causing tiredness, low mood, and renewed hunger. This creates a dependency cycle on sugar without really relieving stress—and may even worsen it over time.
So what can you do? Here are simple strategies that are under your control:
<br>1. Reduce meal size
Try eating a lighter lunch—even for just one day. For example, a large salad with chicken breast (no roasted vegetables or starchy sides), or a sandwich with cheese or chicken breast instead of schnitzel, potatoes, and roasted vegetables. You’ll likely notice less fatigue afterward.
2. Try a cold lunch
Fatigue after eating isn’t due to food temperature but its composition. Hot meals are often higher in fat and cooked carbs and may be harder to digest—causing heaviness and drowsiness.
A cold, lighter meal—like eggs, tuna, or cottage cheese with salad and light bread—requires less digestion and helps the body stay alert. If you expect a long, focused afternoon, this choice can reduce fatigue and curb sweet cravings.
3. Choose a sandwich for lunch
It’s totally fine nutritionally—and a smart move. A sandwich with a good protein source like chicken breast (cold is fine), pastrami, egg, tofu, or cheese plus fresh veggies offers similar nutritional value to a plate of rice with meat or pasta bolognese—but is lighter. Sandwiches also tend to have fewer calories, since it’s easier to control the bread quantity than pasta or rice.
Whole grain bread is best—more fiber, more filling, and slower sugar release into the blood. Light bread is also okay if you’re counting calories—just check that it’s truly made from whole flour, not just “healthy-looking.”
Watch out for fatty spreads like cream cheese, butter, sun-dried tomatoes in oil, or processed pesto—they can double the sandwich’s calories.
A sandwich may seem like a “snack” rather than a full meal, but it’s easier on digestion, causes less fatigue—and reduces sweet cravings right after.
4. Drink coffee about 30 minutes after eating
Caffeine is known to stimulate and significantly reduce post-meal fatigue. While drinking coffee right after eating may slightly reduce iron absorption, it’s not a big issue if your overall diet is varied.
5. Choose your sweet treat wisely
After a heavy meal, sometimes all you need is “something small and sweet” to feel refreshed and energized.
Pick a concentrated sweet treat—like a square of dark chocolate, a small date, a diet snack bar, or even a low-calorie ice pop. These can satisfy the craving without burdening your body or adding unnecessary calories.
When you give your body what it wants in a smart and moderate way, you’re actually more likely to avoid unnecessary snacking later.
6. Take a short walk after your meal
A 5–10 minute light walk—even around your home or office—boosts blood flow, aids digestion, and helps reduce blood sugar levels post-meal. You’d be surprised how energizing this simple action can be—almost like coffee.
7. Chew mint gum
Mint gives a refreshing feeling, neutralizes mouth flavors, and stimulates the nervous system. Chewing also activates brain areas related to alertness. It’s an easy fix for that post-lunch slump.
<br>Not ready to give up sweets? Try these healthy options
If you want something small with your coffee, a square of dark chocolate or a cookie is perfectly fine—even if you’re on a diet. But if you're truly hungry and need something more lasting, go for something more filling:
Sweet sandwich: Two slices of light bread with jam or date spread—sweet, satisfying, and not heavy.
Oatmeal-based cookies: Especially great during stress. They provide natural sweetness and a calming scent and support brain chemistry. Oats are rich in tryptophan, an amino acid used to make serotonin—a neurotransmitter responsible for calm, internal peace, and improved mood.
Also, the complex carbs in oats cause a slow and steady rise in blood sugar—supporting stable energy and preventing the crash that follows simple sugar. You get a better emotional and cognitive response—calming, filling, and neurochemically balanced during stress.
Sweet and healthy protein: For better control of blood sugar and longer satiety, choose a protein-rich option—like a cup of yogurt with a spoon of frozen berries or light granola. A mini-meal like this is sweet, keeps you alert and satisfied—and totally on track.
Always remember: That sweet craving after lunch isn’t a weakness—it’s your body signaling something. Learning to listen—not give in blindly, but also not fight it—lets you enjoy small treats even within a healthy menu.
When you understand the biology, there’s less guilt and more control. You don’t have to choose between indulgence and calm. You can have both—when you choose wisely.
For Dr. Maya Rosman’s course: How to improve your health and lose weight sensibly and reasonably, click here.