To stop sugar cravings, stabilize blood sugar with protein, fiber, and healthy fats; stay hydrated; get enough sleep; and manage stress, while replacing treats with healthier options like fruit or dark chocolate and using distractions like exercise or chewing gum to ride out intense urges, focusing on moderation rather than complete restriction for long-term success.
Eat more protein & fiber
Foods high in protein and fiber help you feel fuller for longer and can reduce sugar cravings. Try adding more beans, lentils, nuts, seeds, and lean meats to your diet, as well as whole grains and vegetables. And if you're craving something sweet, reach for some fruit.
Common Reasons for Sugar Cravings
It provides a quick energy boost. If you don't eat enough throughout the day, you may crave sugar in the late afternoon or evening. Your body requires glucose when blood sugar drops and sugary foods or drinks can raise your blood glucose quickly. It's a habit.
Common warning signs of sugar addiction include:
Sugary foods to avoid
Overall, B vitamins are regarded as essential supplements to curb sugar cravings. Zinc is an essential mineral that plays a vital role in your metabolism and energy, as well as the digestion of your food. It regulates the production of insulin. A zinc deficiency may result in sugar cravings and an increased appetite.
Ghrelin, known as the hunger hormone, stimulates your appetite. And research shows that an increase in ghrelin levels may contribute to your sugar cravings. “Low serotonin levels can also trigger cravings for sugar,” explains Taylor. “So, if you're feeling down or stressed, sugar can be especially appealing.”
15 Foods That Can Fight Sugar Cravings
It has the power to reset your tastebuds, stop sugar cravings, revamp your energy and focus, and boost your metabolism. One of the biggest perks is fast, healthy weight loss. We've seen clients drop up to 15 pounds in two weeks thanks to a combination of fat loss, reduced inflammation, and less water retention.
Herbal teas like peppermint, chamomile, or rooibos offer a naturally sweet and flavourful alternative to sugary beverages. Steeped in hot water, these caffeine-free options provide a soothing and hydrating treat that satisfies cravings without adding extra sugar.
Symptoms of hyperglycaemia include:
Low iron can leave us feeling fatigued and weak and we can crave quick energy as a result. Magnesium regulates glucose and insulin levels, as well as the neurotransmitter dopamine. A deficiency will cause intense sugar cravings, especially for chocolate or something sweet.
Low glycemic fruits like berries, green apples, and citrus fruits are excellent natural options to help satisfy a sugar craving! The fruits are naturally sweet while also providing your body with fiber and nutrients.
Healthier snack options are those without added sugar, such as fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers topped with lower-fat cheese or lower-sugar yoghurts. If you are not ready to give up your favourite flavours, you could start by having less.
If you're frequently experiencing cravings for sweet foods alongside symptoms like fatigue, anxiety, stress, or lack of alertness, it may indicate deficiencies in crucial minerals such as calcium, magnesium, chromium, and B vitamins. It's necessary to consult a physician to consider supplementing with micronutrients.
Eliminating foods sweetened with refined sugar is a worthy goal. But don't think of it as a “detox” – it should be a permanent lifestyle change. The safest way to go on a refined sugar “detox” is to increase your intake of nutrient-dense fruits and vegetables.
Can You Beat Sugar Cravings With a Pill? Technically, yes. Research indicates that pills made of Gymnema sylvestre can reduce the sweetness and flavor of foods. Pills meant to curb sugar cravings can be a helpful tool for people with diabetes as well as for people who want to lose weight.
B vitamins (B6, B12, folate): B vitamins are needed for energy metabolism and neurotransmitter balance. Low levels can make you feel fatigued or brain fogged and drive cravings for a quick sugar fix.
Magnesium helps our bodies handle stress by regulating a key stress hormone, cortisol. When we're stressed, our cortisol levels go up, and we might start craving sugary foods for comfort. But if we have enough magnesium, it can help calm down this stress response and lessen those sugar cravings.
Foods that may surprise you
Beyond Two Weeks Weight Loss and Better Metabolic Health Over time, cutting back on sugar can lead to weight loss as the body sheds excess water retention and burns fat more efficiently. Blood pressure and cholesterol levels may improve, and there's a reduced risk of developing chronic diseases like type 2 diabetes.
Why We Get Cravings