Leena Watts
Sugar cravings are common and can be driven by hormonal fluctuations, mood swings, stress, and the brain's need for a reward. While some people recommend cutting out sugar completely, others suggest that eating sugar in moderation is fine. To reduce sugar cravings, it is important to maintain a balanced diet with high-quality, unprocessed foods, regular meals, and adequate sleep. Adding protein and fat to meals can also help reduce sugar cravings by providing a longer-lasting source of energy. Furthermore, consuming magnesium-rich foods, such as leafy greens, nuts, and whole grains, can help regulate blood sugar levels and address potential deficiencies that may be driving sugar cravings. Finally, staying hydrated, exercising, and managing stress through techniques like journaling or listening to music can also help curb sugar cravings.
What to add to my diet to reduce sugar cravings
| Characteristics | Values |
|---|---|
| Whole grains | Oats, brown rice, quinoa, barley, buckwheat, farro, bulgur, and spelt |
| Fruits and vegetables | Blueberries, strawberries, blackberries, raspberries, apples, sweet potatoes, pumpkin, and parsnip |
| Protein | Meat, fish, eggs, beans, pulses, Greek yogurt, nuts, and seeds |
| Healthy fats | Nuts, seeds, avocado, and olives |
| Fermented foods | Yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha |
| Dark chocolate | Contains antioxidants and polyphenols |
| Spirulina | A source of tyrosine, an amino acid that may boost neurotransmitters and reduce sugar cravings |
| Magnesium-rich foods | Green leafy vegetables, nuts, wholemeal bread, and dark chocolate |
| B vitamins, vitamin C, chromium, and zinc | Found in a variety of whole foods |
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What You'll Learn
Eat more protein and fat
Eating more protein and fat is an effective way to reduce sugar cravings. Carbohydrates are the easiest macronutrient for the body to break down, and they break down quickly. Therefore, protein and fat will hold you over until your next meal. A study found that higher intakes of protein were associated with fullness. Another study found that overweight men who increased their protein intake to 25% of their total calories felt fuller throughout the day and experienced fewer food cravings.
You can get your protein from meat, fish, eggs, beans, pulses, and Greek yogurt. According to the USDA, a 7-oz serving of Greek yogurt provides nearly 20 grams of protein. Choose plain Greek yogurt varieties, which don't have added sugars and artificial sweeteners, as these can drive sugar cravings and negatively affect the gut microbiome.
Good sources of healthy fats include nuts, seeds, avocado, and olives. For example, you can enjoy a handful of plain nuts with a piece of fruit, which helps stabilize the release of energy.
In addition to eating more protein and fat, you can also try the following tips to reduce sugar cravings:
- Eat regularly, every 3 to 5 hours, to keep blood sugar stable and avoid irrational eating behavior.
- Get enough sleep, as poor sleep increases stress and raises levels of ghrelin (the hunger hormone), making you crave sugar for quick energy. Aim for seven to nine hours of quality sleep per night.
- Drink plenty of water, as dehydration can lead to cravings. Aim for half your body weight in ounces daily.
- Exercise regularly, as it releases endorphins, or "feel-good" chemicals, in your brain, which can help turn off cravings. Strength training can improve insulin sensitivity and reduce sugar cravings.
- Include magnesium-rich foods in your diet, such as green leafy vegetables, nuts, and wholemeal bread. Magnesium is involved in regulating blood sugar and converting food into energy.
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Consume magnesium-rich foods
Consuming foods rich in magnesium can help fight sugar cravings. Magnesium is involved in over 300 of the body's enzyme reactions and plays a crucial role in regulating blood sugar. A deficiency in this mineral can lead to sugar cravings, as the body seeks quick sources of energy to combat the resulting fatigue.
Magnesium-rich foods include green leafy vegetables, such as spinach, kale, and Swiss chard. Nuts, particularly almonds, cashews, and Brazil nuts, are also good sources of magnesium. Additionally, wholemeal bread can provide a good amount of magnesium while also offering fibre to help stabilise blood sugar levels.
Dark chocolate, while containing some sugar, is another magnesium-rich food. Its magnesium content can help address any deficiency that may be driving sugar cravings. When consumed in moderation, dark chocolate can satisfy your sweet tooth without causing significant spikes in blood sugar levels.
By incorporating these magnesium-rich foods into your diet regularly, you can help maintain balanced blood sugar levels and reduce your sugar cravings over time.
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Drink herbal tea
Drinking herbal tea is an excellent way to reduce sugar cravings. Firstly, tea is a healthy alternative to sugary drinks, offering a naturally sweet and flavourful option without the added sugars. For example, peppermint tea has a refreshing flavour and aroma, while also helping to reduce sugar cravings as the menthol can suppress your appetite and those hormones triggering a search for sweet treats.
Secondly, herbal teas can help regulate blood sugar levels and reduce insulin resistance, leading to fewer cravings for sweet treats. Rooibos tea, for instance, is a caffeine-free tea with a subtle, natural sweetness and a nutty flavour. It helps to regulate blood sugar levels and reduce insulin resistance, while also leaving you feeling calmer and less stressed – emotions often drive our eating habits.
Thirdly, herbal teas can aid digestion and reduce inflammation, which can help curb sugar cravings. Green tea, in particular, is a popular choice due to its health benefits, including reducing inflammation and boosting metabolism. The antioxidants in green tea also help regulate blood sugar levels and reduce insulin resistance, thereby reducing sugar cravings.
Finally, herbal teas can provide a soothing and comforting beverage, helping to curb sugar cravings. Ginger tea, for instance, is an immune-boosting drink that improves gut health, reduces headache severity, and ensures proper digestion, which is essential in fighting sugar cravings.
In conclusion, drinking herbal tea is an effective way to reduce sugar cravings. It offers a healthy, naturally sweet alternative to sugary drinks, helps regulate blood sugar levels and reduces insulin resistance, aids digestion and reduces inflammation, and provides a soothing beverage to curb cravings.
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Eat berries
Sugar cravings are driven by your brain's need for a "reward", not your body's need for food. If you tend to overeat as soon as you get a taste of sugary foods, then giving in to the cravings may not be the healthiest option.
Berries are a great choice to reduce sugar cravings, especially if your sugar cravings are linked to habit, rather than hunger. Blueberries, strawberries, blackberries, and raspberries are some of the best berries to consume when you’re having sugar cravings. They are low-glycemic fruits, meaning they provide plenty of sweetness without spiking your blood sugar. Berries also have a high water content and are a good source of fibre, which helps you feel fuller for longer, balance blood sugar, and improve insulin sensitivity.
In addition to their sweetness, berries also have strong antioxidant and anti-inflammatory properties that could help reduce risk factors for chronic diseases like heart disease, cognitive decline, and diabetes.
If you're craving something sweet to eat while watching TV, for example, berries can be a healthier choice to satisfy your sweet tooth.
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Exercise
Firstly, exercise can help to regulate blood sugar levels. While high-intensity exercises can increase your body's reliance on carbohydrates for fuel, lower-intensity exercises can help reduce sugar cravings. A short walk, for example, can reduce cravings and improve self-control. If you are on a low-carb diet, your body will be more accustomed to using fat as fuel, making it a more efficient energy source during exercise.
Secondly, exercise is a proven stress reliever, and stress is a significant driver of sugar cravings. When we are stressed, our bodies release hormones that increase hunger and cravings for quick energy sources, like sweets. Exercise helps to reduce these stress hormones, thereby reducing cravings. It also improves mood by releasing serotonin and endorphins, which can have a similar effect to eating something sugary.
Thirdly, exercise can help curb emotional eating. Emotional eating often leads to cravings for sugary treats, so by tackling the underlying emotions, exercise can help to reduce sugar cravings.
To incorporate exercise into your routine to reduce sugar cravings, aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Choose activities you enjoy and can do consistently, such as aerobic activities, strength training, or yoga. Remember, you don't have to do vigorous exercise to benefit; even light walking or stretching can help reduce cravings.
In summary, exercise is a powerful tool for reducing sugar cravings. It helps to regulate blood sugar levels, reduces stress and its associated sugar cravings, improves mood, and curbs emotional eating. By incorporating regular exercise into your routine, you can effectively manage sugar cravings and make healthier choices.
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Frequently asked questions
Here are some ways to reduce sugar cravings:
- Get enough sleep (7-9 hours) and avoid screens before bed.
- Drink plenty of water.
- Exercise, especially strength training.
- Manage stress with techniques like journaling or listening to music.
Try including these foods in your diet:
- Protein-rich foods like meat, fish, eggs, beans, pulses, and Greek yogurt.
- High-protein snacks like nuts and seeds.
- Whole grains, which release energy slowly.
- Dark chocolate, in moderation.
- Spirulina, added to smoothies.
- Berries, which are low-glycemic and high in fibre.
- Fermented foods, which promote a healthy gut and reduce cravings.
Here are some tips for changing your eating habits:
- Eat regularly, every 3-5 hours, to avoid irrational eating behaviour.
- Eat a healthy and filling meal with adequate protein and healthy fats.
- Keep trigger foods out of the house or out of sight.
- Eat a piece of fruit when you crave something sweet.
If you're looking for quick fixes, try these tips:
- Chew gum to reduce cravings.
- Take a hot shower or bath.
- Go for a walk or do some bodyweight exercises.
- Drink a naturally sweet herbal tea.
Sugar cravings can be caused by various factors, including:
- Hormonal fluctuations, especially in women.
- Stress and low mood.
- Lack of sleep, which increases the hunger hormone ghrelin.
- Blood sugar imbalances.
- Nutritional deficiencies, especially in magnesium.
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