If ever there was a food frenemy, it’s sugar. As humans, we’re programmed to seek the undeniable pleasure its sweetness brings (and, hey, enjoying our food is a wonderful thing!). Still, the effects of excess sugar on our health are pretty grim. Too much sweetness in the diet is associated with everything from cavities to weight gain to fatty liver disease.
Unfortunately, sugar cravings are pretty common and can be persistent, popping up at any time and sometimes sending us into an unexpected tizzy of running around scavenging for something sweet. Sound at all familiar?
It’s worth noting that these hankerings may be rooted in our genes, says registered dietitian Qianzhi Jiang, Ph.D., R.D.N., L.D.N., owner of The Nutrition Changer. “A clinical trial from Denmark found that people with one variant of a gene called FGF21 may be more likely to favor sweet food than those with a different gene variant,” she says. That said, reaching for sugar may simply be fueled by habit. “If you’re used to grabbing a sweet snack at certain times, like after lunch, your brain starts to expect it,” says registered dietitian Kelsey Sackmann, M.S., R.D. “It becomes less about actual hunger and more about unintentionally creating a behavior pattern because it feels rewarding.”
So, how do you dial down the body and brain’s messaging to GO GET SUGAR ASAP? Below, dietitians share their top tips for squashing sweet cravings.
- ABOUT OUR EXPERTS: Qianzhi Jiang, Ph.D., R.D.N., L.D.N., is a registered dietitian and owner of The Nutrition Changer. Samina Kalloo, R.D.N., C.D.N., is a New York-based registered dietitian. Vandana Sheth, R.D.N., C.D.C.E.S., F.A.N.D., is a registered dietitian nutritionist specializing in diabetes and plant-based eating.
Step Up Your Sleep
Sleep does a body good in so many ways—including (believe it or not) minimizing sugar cravings. “Lack of sleep can throw off the hormones that regulate hunger, like ghrelin and leptin, leading to increased cravings for sugary, high-calorie foods,” says Samina Kalloo, R.D.N., C.D.N., a New York-based registered dietitian. “Prioritizing quality sleep helps balance these hormones, making it easier to avoid unnecessary snacking when you’re not truly hungry.” A 2023 study found that just one night of sleep deprivation was all it took to increase ghrelin (the hunger hormone) and decrease leptin (the satiety hormone).
Read More: Leptin—The Weight Management Hormone You Need To Know About
Kalloo advises tending to your sleep hygiene by staying off electronic devices a couple of hours before bed, limiting caffeine late in the day (everyone is a little different, but six hours before bed tends to be a good rule of thumb), and finishing your last meal at least a few hours before turning in for the night. (An overly full belly can make sleep uncomfortable or even give you heartburn.) Consistently getting fewer than seven hours of sleep per night has been associated with a higher prevalence of overweight—possibly in part from spiking hunger.
Eat Consistently Throughout the Day
It sounds counterintuitive, but eating more non-sugary foods more consistently throughout the day can actually help you eat less sugar. “When you skip meals or go too long without eating, your body craves quick energy—often refined carbs or sugars,” Kalloo says. “This is largely due to fluctuations in blood sugar levels.” (As in, when you go a while without food and your blood sugar dips low, your body will steer you towards sugar-filled foods to bring it back up.)
To keep the sugar beast from rearing its ugly head, aim to eat regularly throughout the day—ideally about every four hours, Kalloo recommends. “If you’re too busy for a full meal, keep healthy snacks with protein and fiber on hand to stay satisfied between meals.” These might look like an apple with peanut butter, whole-wheat crackers with sliced cheese, a handful of nuts, or Greek yogurt with berries. When crunched for time, a protein shake can come in super-handy.
Address Your Stress
Ever find yourself reaching for a cupcake or cookie after a hectic meeting or nail-biter of a commute? Science shows there’s absolutely a stress-sugar connection. Consuming sugar is actually linked with lowering cortisol, the hormone that drives stress, Jiang says. In other words, eating something sweet can literally reduce our perceived stress. “As a result, habitual sugar consumption under stress is difficult to break,” she notes.
Rather than trying to make sweeping changes to de-stress your entire life, Jiang says a minute of mindfulness might be all that’s required to feel more grounded. “Before you reach for that bowl of candy, do some detective work and try to understand why you’re craving sugar,” she suggests. Ask yourself a few reflective questions, such as, Am I frazzled? Do I feel bored or tired? Have I had enough water—could I actually be thirsty? Should you discover that you’re seeking a mood boost or an opportunity to unwind, consider what else might give you the relief you’re looking for. Perhaps taking a break to engage in a favorite hobby, call a friend, or go for a brief walk could lift your spirits without the sugar.
Eat Fermented Foods
Fermented foods make headlines for their ability to support a balanced, healthy gut microbiome. But their good microbes may benefit more than just digestion. “Certain gut bacteria have been associated with insulin resistance and insulin sensitivity, which are primary influencers of sugar cravings,” says Sackmann. Beneficial bacterial strains can actually affect the way your body metabolizes carbs, contributing to healthier insulin function. As such, “eating fermented foods like yogurt, sauerkraut, and kimchi may reduce sugar craving,” Sackmann suggests.
Read More: 5 Ways to Support Insulin Sensitivity
Try including fermented foods in your snacks and meals throughout the day. Perhaps you whip up a Greek yogurt parfait for breakfast, enjoy a pickle-topped veggie sandwich for lunch, or eat kimchi with noodles for dinner.
Reach for Natural Sugar First
Our bodies require carbs for energy, so some sugar in the diet is perfectly expected—and fine for our health! When you’re truly jonesing for sweetness, do your best to go with a whole-food choice before grabbing something packaged or processed. “Eat something that has natural sugar like fruit,” Jiang suggests. “Or if you really like sweetened beverages, try a smoothie made without added sugar.”
When you opt for something that pairs sugar with other nutrients (like the fiber and antioxidants in whole fruits), you’ll satisfy your sweet tooth and add to your total daily nutrition. The same certainly can’t be said for a candy bar.
Stay Hydrated
It’s common knowledge that the body can mistake thirst for hunger. What’s less well-known is that dehydration can also mess with your internal sugar barometer. “Sometimes thirst can be mistaken for sugar cravings,” says Vandana Sheth, R.D.N., C.D.C.E.S., F.A.N.D., a registered dietitian nutritionist specializing in diabetes and plant-based eating. Overlapping signals between hunger and thirst can sometimes leave our brains confused. “Enjoying water throughout the day may help you reduce the urge to reach for something sweet.”
Read More: The Perks of Staying Hydrated Around the Clock
If plain old water sounds too bland, try fruit-infused H2O or a splash of juice mixed into sparkling water. These options jazz up your hydration while providing a hint of naturally sweet flavor. Some signs you’re hydrating enough include pale-colored urine, good energy levels, and not feeling excessively thirsty.
Make Peace With Sweets
Though too much sugar may have detrimental effects on health, the sweet stuff isn’t necessarily the root of all dietary evil. In fact, viewing sugar with less judgment might ultimately improve your relationship with it. Interestingly, some research indicates that accepting our desire for sugar may lead to less frequent cravings, according to Jiang. On the flip side, restriction and deprivation can increase your desire for sugar, Sackmann says. “A key piece of healthy living is finding a balance that allows you to enjoy the foods you love and feel great,” she says.
As you make peace with a love of sugar, you may find yourself increasing your intake in the short term, Jiang says. “However, with repeated mindful eating practice, you may see the long-term benefit of minimized sugar cravings. Follow your body’s feelings before and after eating something sweet without blaming yourself for it.”