Leena Watts
Sugar cravings are driven by the brain's need for a reward and the release of dopamine, serotonin, and endorphins. While it is okay to eat sugar in moderation, excessive sugar consumption increases the risk of various diseases. To beat sugar cravings, it is important to understand the underlying causes, such as hormonal fluctuations, stress, blood sugar imbalances, and lack of sleep. Strategies to combat sugar cravings include eating balanced meals with protein, healthy fats, and complex carbohydrates, consuming fruits and nuts, increasing sleep duration, practising stress management techniques, and incorporating exercise into your routine. Additionally, maintaining regular eating habits and staying hydrated can also help reduce sugar cravings.
How to beat sugar cravings when dieting
| Characteristics | Values |
|---|---|
| Eat regularly | Eat every 3 to 5 hours to keep blood sugar stable and avoid irrational eating behavior |
| Eat quality over quantity | Opt for a small decadent sugary food and savor it slowly |
| Eat balanced meals | Include protein, fat, and fiber to reduce blood sugar spikes from carbs and promote satiety |
| Eat whole grains, fruits, and vegetables | These foods are high in fiber and contain beneficial nutrients |
| Choose dark chocolate | It contains healthy plant compounds and significantly less sugar than other chocolates |
| Eat dried fruit and nuts | The sweetness of dried fruit can curb sugar cravings while nuts provide healthy fats, protein, and fiber |
| Eat fermented foods | Include yogurt, sauerkraut, kimchi, kombucha, etc. to maintain a healthy gut and prevent food cravings |
| Drink water | Aim for half your body weight in ounces daily to control appetite and prevent sugar cravings |
| Exercise | Release endorphins with a brisk walk or body-weight exercises to turn off cravings |
| Get more sleep | Lack of sleep increases the hunger hormone, ghrelin, and negatively affects mood, leading to sugar cravings |
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What You'll Learn
Eat balanced meals with protein, healthy fats, and complex carbs
Eating balanced meals with protein, healthy fats, and complex carbohydrates is a great way to reduce sugar cravings.
Firstly, eating regularly is important. Waiting too long between meals may lead to choosing sugary, fatty foods. Eating every 3 to 5 hours can help keep blood sugar stable and prevent irrational eating behaviour.
Secondly, what you eat is important. Protein, healthy fats, and complex carbohydrates are key. Protein and fat promote satiety, helping you feel full and satisfied. Carbohydrates stimulate the release of serotonin, a feel-good brain chemical. However, simple carbohydrates without the backup of proteins or fats can quickly satisfy hunger but will leave you wanting more. So, it is important to eat complex carbohydrates, such as whole grains, fruits, and vegetables, which have fibre and nutrients your body needs.
Thirdly, it is important to eat enough food, especially carbohydrates. Skipping meals or not eating enough can lead to low blood sugar, which signals to the brain that your body needs food. Carbohydrates convert quickly into energy, which is why we crave them.
Finally, it is important to eat consistently. Eating at extremely different hours each day can trigger cravings because it is hard for your body to know when and how much to eat.
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Get 7-9 hours of quality sleep
Sleep is crucial for physical and mental health. Most healthy adults need at least seven hours of sleep each night, but some individuals may need eight or nine hours. Teenagers, children, and babies need more sleep, and some adults may also require more than seven hours.
Create a consistent sleep schedule
Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's "biological clock", which is influenced by the pattern of daylight where you live. A consistent sleep schedule can help you feel more alert during the day and improve your sleep quality.
Establish a relaxing bedtime routine
Engage in activities that help you relax and prepare for sleep. This could include reading, listening to soothing music, or practising meditation or deep breathing exercises. Avoid stimulating activities, such as watching TV, playing video games, or using electronic devices like smartphones or laptops, at least 30 minutes before bedtime.
Optimise your sleep environment
Make sure your bedroom is dark, quiet, and comfortable. Consider using light-blocking curtains if there is light from streetlights or other sources. Minimise potential disruptions from light and sound, and maintain a cool, comfortable temperature in your bedroom. Ensure your mattress, pillows, and bedding are comfortable and supportive.
Limit daytime naps
Long naps during the day can negatively affect your sleep at night. If you must nap, limit your naps to 20-30 minutes.
Moderate alcohol and nicotine consumption
Alcohol and nicotine can disrupt your sleep. If you drink alcohol, try to consume less than one drink per day if you're a woman or less than two drinks per day if you're a man. If you smoke, consider making a plan to quit or reduce your nicotine intake.
Prioritise physical activity during the morning
Exercising in the morning can help improve your sleep quality at night. However, avoid vigorous physical activity close to bedtime, as it may make it harder to fall asleep.
Manage stress
If you often find yourself lying awake at night worrying, try stress management techniques such as deep breathing, meditation, or journaling.
Remember, quality sleep is just as important as the quantity of sleep you get. If you consistently have trouble sleeping or feel tired during the day, consider consulting a healthcare professional or sleep specialist.
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Exercise and stress relief
Sugar cravings are often driven by your brain's need for a "reward", rather than your body's need for food. Stress is a common trigger for sugar cravings, as the hormones it unleashes can push people towards overeating. Therefore, managing your stress is an important step in reducing sugar cravings.
Exercise is a great way to relieve stress. While cortisol levels can vary depending on the intensity and duration of exercise, overall, exercise can blunt some of the negative effects of stress. Strength training, in particular, can improve insulin sensitivity, meaning your body processes carbs better and reduces sugar cravings. Aim for strength training two to four times per week, and consider walking after meals to help regulate blood sugar. If you can't go outside, try indoor exercises such as burpees, push-ups, bodyweight squats, or any other bodyweight exercises. Yoga and tai chi are also great options, as they have elements of both exercise and meditation.
In addition to exercise, there are other ways to manage stress and reduce sugar cravings. Getting proper, refreshing sleep is important, as poor sleep increases stress and can make you crave sugar for quick energy. Aim for seven to nine hours of quality sleep per night, and establish a pre-bedtime routine to help you achieve this. Avoid screens before bed, stick to a routine, and limit caffeine in the afternoon. Meditation is another effective way to reduce stress, and it may also help you become more mindful of your food choices. Social support from friends and family can also have a buffering effect on stress.
Finally, it's important to note that sugar cravings are natural and most people experience them at some point. If you're craving sugar, try to identify the reason why, as this can be an important first step in managing your cravings.
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Eat fruit and nuts
Eating fruit and nuts is a great way to beat sugar cravings. Firstly, fruit is a healthier, less-calorie alternative to sugary snacks and junk food. Most fruits are naturally sweet and can kill sugar cravings. For example, berries are a nutritious choice to help stop sugar cravings. They taste sweet but their high fibre content means they're lower in sugar. Mangoes, grapes, bananas, dates, and berries are all fruits that can help curb sugar cravings.
Fruit also contains lots of nutrients and fibre, making you feel full for longer and keeping you healthy. This is especially true of smoothies made from whole yogurt and whole fruits, which contain lots of nutrients and healthy fibre that keep you full. You can also add fruit to yogurt to make it a more satisfying snack.
Nuts are also a great way to beat sugar cravings. They contain healthy fats, proteins, fibre, and plant compounds linked to a number of health benefits. For example, research shows that eating nuts can help with diabetes and heart disease. However, it's important to remember that trail mix, which is a combination of dried fruit and nuts, can be very high in calories, so stick to a serving of around one handful.
Finally, it's worth noting that while eating vegetables may not be satisfying when you're experiencing an acute sugar craving, including them in your diet regularly could be helpful. Vegetables are high in fibre and low in calories, and they contain lots of beneficial nutrients and plant compounds.
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Chew gum
Sugar cravings are often driven by your brain's need for a "reward", and the sweet taste of sugar releases "feel-good" hormones like serotonin and dopamine. This can make it difficult to stick to a healthy diet. While some people may choose to cut out all simple sugars, this can be challenging and may not work for everyone.
Chewing gum is a simple and effective way to avoid giving in to sugar cravings. Research has shown that chewing gum can help reduce food cravings. The act of chewing gum can provide a distraction and a sense of satisfaction, tricking your brain into thinking it has received its reward. It can also help to improve your oral health, as chewing gum increases saliva production, which can wash away bacteria and neutralize acids in the mouth.
When choosing gum to help curb sugar cravings, opt for sugar-free varieties that are sweetened with xylitol or other non-caloric sweeteners. These will provide the sweetness your taste buds crave without adding any sugar. Chewing sugar-free gum after meals can also help to prevent tooth decay, as it stimulates saliva production, which helps to wash away food particles and neutralize the acids produced by bacteria.
Additionally, chewing gum can have other benefits that may indirectly help with sugar cravings. For example, it can help improve your focus and concentration, especially if you're feeling tired or distracted. Chewing gum has also been found to reduce stress and improve mood, which can be helpful since stress and low mood are often triggers for sugar cravings.
However, it is important to be mindful of the type and amount of gum you chew. Excessive chewing or chewing very sticky gum can lead to jaw pain or discomfort. Some people may also experience digestive issues if they swallow too much gum or if they are sensitive to the sweeteners or other ingredients in the gum. As with anything, moderation is key.
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Frequently asked questions
Sugar cravings can be driven by your brain's need for a "reward" and the dopamine hit that comes with it. If you're craving sugar, try eating a healthier snack like fruit, nuts, or dark chocolate.
Some healthy substitutes for sugary snacks include:
- Dried fruit
- Nuts
- Dark chocolate
- Whole grains
- Vegetables
- Fermented foods
To reduce sugar cravings in the long term, try to:
- Get 7-9 hours of quality sleep every night
- Drink plenty of water
- Eat regular, balanced meals with protein, healthy fats, and complex carbs
- Manage stress through exercise, journaling, or listening to music
Cutting out sugar completely can be difficult and may not be necessary for everyone. Some people find that allowing themselves to have a small treat helps them stick to their diet in the long run. However, if you tend to overeat sugary foods, it may be best to avoid them as much as possible.
