Do you have a sweet tooth? There isn’t anything inherently wrong with craving treats—in fact, some research suggests that eating dessert can reduce stress and improve mood. But consistently consuming too much added sugar can also have real consequences, including a higher risk of obesity, diabetes, and heart disease.
Taming a sweet tooth isn’t always easy—there’s scientific support for the idea that sugar may have addictive properties—but it is possible to retrain your taste buds and reduce your cravings over time.
Reducing your cravings for sweets starts with the first meal of the day: breakfast. Instead of munching on a pastry or sugary cereal, prioritize protein. Think: a plate of eggs, Greek yogurt, a protein smoothie, or a breakfast sandwich.
Why? Protein stabilizes blood sugar and keeps you fuller for longer, according to Allison Childress, PhD, RDN, LD, CSSD, a sports dietitian and associate professor in the department of Nutritional Sciences at Texas Tech University When your blood sugar doesn’t surge and crash early in the day, you’re less likely to crave sweets later on. “It sets the tone for more balanced eating throughout the day,” she told Health.
If you’re busy (and who isn’t), you may forgo breakfast or totally forget about lunch. But eating regular, balanced meals is crucial, Childress said. “Skipping meals can lead to low blood sugar, which makes your body crave quick energy in the form of sweets or refined carbs,” she explained.
Staying fueled throughout the day, on the other hand, makes it easier to resist sweet cravings. Childress recommends eating a meal or snack every three to five hours. Aim for a combination of protein, fiber, and healthy fats—for example:
When you’re shopping for snacks at the grocery store, check the nutrition label and look for “added sugars.” The closer that number is to 0 grams, the better, said Dana Ellis Hunnes, RD, PhD, MPH, a senior clinical dietitian at the University of California, Los Angeles Medical Center.
When you eat foods with less added sugar, your body adjusts and will eventually crave sweet foods less, Hunnes said.
A safe approach is to eat fewer packaged foods and more meals made from scratch using whole ingredients. “Then you know you’re limiting or avoiding added sugars,” Hunnes said.
If your drink of choice is a mocha or soda, consider swapping it for sparkling water or an unsweetened beverage such as coffee or tea.
“When you drink sweet-tasting beverages, even if they don’t have added sugar, you are still training your taste buds to crave that sweet, sugary flavor,” Hunnes said. Choosing less-sweet drinks can help retrain your taste buds to want sweetness less often, she added.
You may not think a good night’s sleep could keep your sweet cravings at bay, but research suggests otherwise.
Being sleep-deprived can disrupt blood sugar regulation and hunger hormone production, making sugary foods seem more appealing, according to Jena Brown, RD, CSSD, an endurance dietitian and owner of Victorem Performance Nutrition in Texas.
In fact, even short-term sleep loss—just a night or two of tossing and turning—can impact insulin resistance and intensify sweet treat cravings.
The fix? Aim for seven to nine hours of shut-eye most nights, advised Brown. “By improving sleep quality, you support more stable energy levels and reduce the drive for quick, sugary fuel,” she said.
If you exercise regularly, fueling your body appropriately is a must. The reason: Sweet cravings are common when you’re not eating enough. This is especially true among athletes who restrict calories, according to Brown.
“Proper fueling helps keep blood sugar stable, restores glycogen, and reduces the rebound hunger and cravings that can happen when you’re more active,” she explained.
Many of the athletes Brown coaches have told her their sweet tooth disappeared once they started meeting their energy needs. How can you accomplish that? By eating a balanced snack or meal that includes both protein and carbohydrates within one or two hours before and after workouts, Brown said.
Some healthy options include:
- Greek yogurt with fruit and granola
- Eggs with avocado toast
- A smoothie with protein powder and berries
Again, you don’t need to cut out sugar. As Brown told Health, “an occasional craving for something sweet isn’t a red flag.” There’s definitely a place for dessert and sweets in a healthy diet.
