7 Ways to Stop Sugar Cravings Naturally

Sugar cravings can lead you to consume less healthy foods and drinks. You can reduce your cravings with strategies such as eating more protein and fiber, getting quality sleep, and avoiding an overly restrictive diet.

People often turn to overly restrictive diets (for example, very low-calorie diets or cutting out many foods) when trying to lose weight or improve their health. However, some studies show that food deprivation increases food cravings.

Low-carb diets can also increase sugar cravings, but it’s not black and white. For example:

• One study found that people following a low-carb diet, either alone or combined with intermittent fasting, had higher levels of cravings, cravings, and food preoccupation.
• Other research has shown that low-carb diets can help reduce sugar cravings.

Conclusion : More research is needed, but it is generally advisable to choose a flexible, balanced diet that allows for an occasional treat.

Maintaining stable blood sugar levels can reduce sugar cravings. Here is some research that supports this:

• People with type 2 diabetes who do not control their blood sugar tend to have higher levels of hedonic hunger (eating food for pleasure and not for energy). They also crave sweet foods more.
• Eating foods with a high glycemic index (GI) can increase hunger and stimulate areas of the brain associated with food reward and cravings after eating.

Protein and fiber help slow digestion and increase levels of satiety (fullness) hormones, like glucagon-like peptide 1 (GLP-1), cholecystokinin (CCK), and peptide YY (PYY levels).

Conclusion : Eating more fiber and protein can help you feel more satisfied, which can reduce cravings for snacking and sugar.

Sleep plays an important role in regulating blood sugar and appetite. Lack of sleep has been shown to increase blood sugar fluctuations and food cravings. For example:

• One small study found that when time spent in bed was reduced by 33%, participants reported increased hunger, cravings, and higher chocolate consumption.
• Research shows that even a single night of sleep deprivation can increase hormones that promote hunger and the desire for highly palatable foods, like sweets.

Conclusion : Experts recommend adults get at least seven hours of sleep per night for optimal health.

High stress levels can affect your hunger and increase cravings for sweet foods.

For example, one study found that participants reported increased cravings for carbohydrates, including sweets, on days when they were more stressed.

Stress increases levels of appetite-stimulating hormones, such as ghrelin and cortisol, and stimulates areas of the brain associated with reward control. This can increase cravings for sweet foods.

Conclusion : Recognizing stressors in your life and incorporating stress-reduction techniques, such as exercise and hobbies, can help you manage stress and reduce cravings.

Strictly avoiding certain foods can make you crave them and increase your risk of overeating. For example:

• Research shows that restrictive eaters and chronic (long-term) dieters are more likely to overeat very tasty foods, like sweets.
• A more flexible dietary approach may be more effective for weight loss. A small study of women considered overweight or obese found that those who followed a more flexible diet lost more weight in six months.

Advice: Being flexible can mean occasionally allowing yourself to enjoy your favorite foods, like sweets, without guilt. This can reduce cravings for less healthy foods.

Breaking habits and replacing them with new, healthier habits takes time, but it can help reduce sugar consumption and cravings. For example:

• If you always have a sweet dessert after dinner, try replacing it with a more nutritious option, like fresh fruit or berries drizzled with a small amount of dark chocolate.
• If you drink soda every day at lunch, try replacing it with sparkling water.

Advice: Start slowly, with just a few days a week, and build from there as this new pattern becomes easier. Some research suggests that a behavior can take up to 254 days to become a habit, so stick with it and try not to get frustrated.

You can reduce your overall sugar intake by replacing sweets with foods lower in added sugars and higher in nutrients.

Here are some healthier swaps for popular sweet treats:

• Instead of candy bars: Fill pitted dates with almond butter and dark chocolate chips.
• Instead of ice cream: Make a “beautiful cream,” a dairy-free frozen dessert with a mix of fruits like bananas or berries.
• Instead of soda: Flavor sparkling water with fresh fruit juices, such as lemon or tart cherry juice.
• Instead of milkshakes: Make a protein shake with low-sugar chocolate protein powder and frozen bananas.

There are many other healthy alternatives to popular sugary foods and drinks. Consider browsing the internet for a low-sugar, high-protein version of your favorite baked goods, or look for low-sugar boxed mixes with ingredients like almond flour and monk fruit.

Studies show that diets high in added sugars are linked to obesity, heart disease, type 2 diabetes, fatty liver disease, and mental health problems like anxiety and depression.

Regular consumption of sugary foods and drinks can also harm your dental health, increasing your risk of cavities and gum disease.

Sugar cravings are common, but intense sugar cravings can be a sign of an underlying health problem, such as diabetes or reactive hypoglycemia, a medical condition in which blood sugar drops after eating.

A healthcare professional can help you diagnose and manage any health concerns and refer you to specialists, such as a registered dietitian (RD), who can help you create a healthier diet and control sugar cravings.