Dante Carrillo
Sugar cravings are driven by your brain's need for a reward, and can be hard to resist when you're stressed, tired, or hungry. To help curb your sweet tooth, it's important to eat regular, balanced meals that include whole grains, fibre, protein, and healthy fats. Fruit, yoghurt, sweet potatoes, and smoothies are some foods that may help reduce sugar cravings, while staying hydrated and exercising can also play a role in managing them.
How to help sweet cravings on a diet
| Characteristics | Values |
|---|---|
| Eat more vegetables | Vegetables are high in fiber and low in calories, and they also contain lots of beneficial nutrients and plant compounds. |
| Eat more fruits | Fruits are naturally sweet and contain beneficial plant compounds like fiber. |
| Eat more whole grains | Whole grains help to steady the release of energy and keep you fuller for longer. |
| Eat more protein | Protein helps to reduce cravings for sugar and keeps you feeling fuller for longer. |
| Eat more healthy fats | Healthy fats, such as those found in nuts and seeds, can help curb sugar cravings. |
| Drink more water | Dehydration can be mistaken for hunger, leading to sugar cravings. |
| Get regular exercise | Exercise releases endorphins, which can help turn off cravings. |
| Get enough sleep | Poor sleep increases stress and raises levels of the hunger hormone, ghrelin, making you crave sugar for quick energy. |
| Manage stress | Your brain craves sugar because it makes you feel good. Stress-relieving techniques like walking, journaling, or listening to music can help improve your health. |
| Eat on a schedule | Eating at regular times helps your body absorb essential nutrients and can help reduce cravings. |
| Reward yourself | Rewarding yourself for successfully managing sugar cravings can help reinforce your progress. |
| Avoid artificial sweeteners | Artificial sweeteners don't necessarily lessen cravings for sugar. |
| Eat in moderation | It's okay to eat sugar in moderation, but if you find yourself overeating, it's best to avoid it as much as possible. |
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What You'll Learn
Eat berries, nuts, seeds, dried fruit, and dark chocolate
If you're craving something sweet, berries are a nutritious choice. They taste sweet but are low in sugar due to their high fibre content. They also contain strong antioxidant and anti-inflammatory properties that can help reduce the risk of chronic diseases like heart disease, cognitive decline, and diabetes.
Nuts and seeds are also a great way to get healthy fats, proteins, fibre, and plant compounds. Trail mix can be very high in calories, so stick to a serving of around one handful.
Dried fruit is another option to help halt sugar cravings. It is naturally sweet but also contains beneficial plant compounds like fibre.
If you're craving chocolate, opt for dark chocolate, which contains healthy plant compounds known as polyphenols. These have antioxidant and anti-inflammatory effects that may help improve various markers of cognitive and heart health. Dark chocolate has less added sugar than milk chocolate, but it's important to consume it in moderation.
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Consume more protein, fibre, and good fats
Consuming more protein, fibre, and good fats can help you reduce sugar cravings and lead to a healthier lifestyle.
Firstly, eating more protein can help reduce sugar cravings. Protein-rich foods include meat, fish, eggs, beans, and pulses, and spirulina. A study found that higher protein intakes were associated with increased feelings of fullness. Another study found that overweight men who increased their protein intake to 25% of their total calorie intake felt fuller throughout the day and experienced fewer food cravings.
Secondly, increasing your fibre intake can also help curb sugar cravings. Fibre is found in whole grains, fruits, and vegetables. Fibre helps to steady the release of energy and keeps you feeling fuller for longer. For example, berries are a nutritious choice to help stop sugar cravings as they are sweet but have a high fibre content, making them lower in sugar.
Finally, including good fats in your diet can help reduce sugar cravings. Good sources of dietary fats include nuts, seeds, avocado, and olives. Cheese is also a source of fat and protein, but it is high in calories, saturated fat, and sodium.
In addition to consuming more protein, fibre, and good fats, there are other ways to help manage sugar cravings. These include eating on a schedule, getting enough sleep, staying hydrated, and engaging in regular exercise or stress-relieving activities.
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Drink water and eat regularly
Drinking water and eating regularly are important factors in reducing sugar cravings. Staying hydrated is essential for maintaining energy levels, and dehydration can often be mistaken for hunger, leading to sugar cravings. Aim to drink adequate water throughout the day, and choose water instead of sugary drinks.
Eating at regular intervals helps stabilise blood sugar levels and prevents irrational eating behaviour. Aim to eat every 3 to 5 hours, and include protein and fibre-rich foods at each meal to promote satiety. Eating on a schedule also helps your body absorb essential nutrients when they are needed, supporting various everyday functions.
If you find yourself craving something sweet, try opting for healthier alternatives such as fruits, which provide natural sugars along with fibre and nutrients. Certain fruits like berries, grapes, and mangoes are slightly higher in sugar and can help satisfy your sweet tooth while being lower in sugar overall. Additionally, including vegetables in your diet can help bulk up your meals and provide essential nutrients.
It is important to note that sugar cravings can also be driven by your brain's need for a "reward", and stress and lack of sleep can contribute to increased cravings. Practising stress management techniques and ensuring adequate sleep may help reduce cravings.
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Exercise and get enough sleep
Exercising and getting enough sleep can help you manage your sweet cravings. Firstly, exercise can help you better deal with sugar cravings by boosting serotonin and endorphins, which are mood-enhancing brain chemicals. This can have a similar impact on your brain as eating a sugary treat. Therefore, regular physical activity could help tame your sugar cravings by impacting your brain chemistry.
However, it is important to note that the type of exercise you do matters. High-intensity exercises can cause sugar cravings because they force your body to use a higher ratio of carbohydrates as an energy source. On the other hand, lower-intensity exercises, such as a short walk, can reduce cravings and improve self-control.
Getting enough sleep is also important in managing your sweet cravings. Sleep deprivation can cause people to crave sugary foods. Studies have shown that sleep-deprived people tend to choose foods that are higher in energy per gram, such as glazed doughnuts. Sleep deprivation can also raise blood sugar levels, which will eventually lead to a crash and cause your body to crave more sugar.
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Avoid artificial sweeteners
Artificial sweeteners are often seen as a healthier alternative to sugar and are widely used in many processed foods, including bread, yogurt, juices, and sauces. However, they may not be the best option for those looking to curb their sweet cravings. Here are some reasons why you should avoid artificial sweeteners:
They May Not Reduce Sugar Cravings
Artificial sweeteners may not necessarily lessen your desire for sugary treats. In fact, consuming them can sometimes even increase your cravings for sweets. This is because artificial sweeteners are significantly sweeter than regular sugar, and regular consumption can make you more sensitive to sweetness, enhancing your preference for sugary foods.
They May Negatively Affect Your Gut Health
Artificial sweeteners can negatively impact the balance of bacteria in your gut. Your gut is home to trillions of microorganisms, including bacteria and yeast, collectively known as the gut microbiota. These microorganisms play a crucial role in various bodily functions, including digestion, metabolism, and even mood regulation. Artificial sweeteners can disrupt the balance of this delicate ecosystem, potentially leading to digestive issues and other negative health consequences.
They May Contribute to Weight Gain
Artificial sweeteners are often marketed as a weight-loss aid, but ironically, they may do the opposite. While they don't contain calories themselves, they can still impact your weight in several ways. For example, they can alter your taste preferences, making you crave sweeter foods, leading to increased calorie intake. Additionally, they may interfere with your body's natural ability to regulate blood sugar and insulin levels, which are crucial factors in weight management.
Opt for Healthier Alternatives
Instead of reaching for artificially sweetened products, opt for healthier alternatives to satisfy your sweet tooth. Fresh fruit, such as berries, can provide natural sweetness along with essential nutrients like fiber and antioxidants. Dried fruit, nuts, and seeds are also excellent choices, offering a combination of healthy fats, proteins, and fiber. Including these whole foods in your diet can help curb your cravings and provide your body with the nutrients it needs to function optimally.
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Frequently asked questions
Try eating berries, which are sweet but low in sugar.
Try swapping out junk food for fruit, or choosing wholegrain versions of carbohydrates like pasta, rice and bread.
Try to eat at regular times, get enough sleep, drink enough water, and exercise regularly.
Try eating sweet and healthy foods like sweet potatoes, or a small amount of dark chocolate.
