Sugar cravings can lead you to reach for less healthy foods and beverages. You can reduce your cravings with strategies like eating more protein and fiber, getting quality sleep, and avoiding overly restrictive eating.
People often turn to overly restrictive diets (e.g., very low-calorie diets or cutting out many foods) when trying to lose weight or improve their health. However, some studies show that food deprivation increases cravings.
Low-carbohydrate diets may also increase sugar cravings, but it’s not black-and-white. For example:
- One study found that people following low-carbohydrate diets—both alone and combined with intermittent fasting—showed higher levels of food cravings, binge eating, and food preoccupation.
- Other research has shown that low-carbohydrate diets can help reduce sugar cravings.
Bottom line: More research is needed, but it’s generally advised to choose flexible, balanced diets that allow an occasional treat.
Maintaining stable blood sugar levels can reduce sugar cravings. Here is some research that supports this:
- People with type 2 diabetes who have unmanaged blood sugar control tend to have higher levels of hedonic hunger (the consumption of food for pleasure and not energy). They also have more cravings for sugary foods.
- Eating foods with a high glycemic index (GI) can increase hunger and stimulate areas of the brain associated with food reward and cravings after eating.
Protein and fiber help slow digestion and increase levels of satiety (fullness) hormones, like glucagon-like peptide 1 (GLP-1), cholecystokinin (CCK), and peptide YY (PYY levels).
Bottom line: Eating more fiber and protein can help you feel more satisfied, which may reduce snacking and sugar cravings.
Sleep plays an important role in blood sugar regulation and appetite. Sleep deprivation has been shown to increase blood sugar fluctuations and food cravings. For example:
- One small study found that when time spent in bed was reduced by 33%, participants reported increased hunger, more food cravings, and higher chocolate intake.
- Research shows that even a single night of sleep deprivation can increase hunger-promoting hormones and the desire for highly palatable foods, like sweets.
Bottom line: Experts recommend that adults get at least seven hours of sleep per night for optimal health.
High stress levels can affect your hunger and increase cravings for sugary foods.
For example, one study found that participants reported increased cravings for carbohydrates, including sweets, on days they experienced more stress.
Stress increases levels of appetite-stimulating hormones, like ghrelin and cortisol, and stimulates areas of the brain associated with reward control. This can increase cravings for sugary foods.
Bottom line: Recognizing stressors in your life and incorporating stress-reducing techniques, such as exercise and hobbies, can help you manage stress—and reduce cravings.
Strictly avoiding certain foods may cause you to crave them and increase the risk of overeating. For example:
- Research shows that restrictive eaters and chronic (long-term) dieters are more likely to overeat highly palatable foods, like sweets.
- A more flexible dieting approach may be more effective for weight loss. One small study of women considered overweight or obese found that those who followed a more flexible dieting approach lost more weight over six months.
Tip: Being flexible can mean allowing yourself to occasionally enjoy your favorite foods, like sweets, without guilt. This can reduce cravings for less healthy foods.
Breaking habits and replacing them with new, healthier habits takes time, but it can help reduce sugar intake and cravings. For example:
- If you always have a sugary dessert after dinner, try replacing it with a more nutritious option, such as fresh fruit or berries drizzled with a small amount of dark chocolate.
- If you drink a soda with lunch every day, try swapping it for sparkling water.
Tip: Start slow, with just a few days a week, and build from there as this new pattern becomes easier. Some research suggests that it can take up to 254 days for a behavior to become a habit, so stick with it and try not to get frustrated.
You can reduce your overall sugar intake by swapping sugary sweets with foods lower in added sugars and higher in nutrients.
Here are a few healthier swaps for popular sugary treats:
- Instead of candy bars: Fill pitted dates with almond butter and dark chocolate chips.
- Instead of ice cream: Make “nice cream,” a frozen, dairy-free dessert with blended fruits like bananas or berries.
- Instead of soda: Flavor sparkling water with fresh juices, such as lemon or tart cherry juice.
- Instead of milkshakes: Make a protein shake with low-sugar chocolate protein powder and frozen bananas.
There are many other healthy alternatives to popular sugary foods and drinks. Consider browsing the internet for a lower-sugar, higher-protein version of your favorite baked goods, or look for lower-sugar boxed mixes that contain ingredients like almond flour and monk fruit.
Studies show that diets high in added sugar are linked with obesity, heart disease, type 2 diabetes, fatty liver disease, and mental health conditions like anxiety and depression.
Regularly eating sugary foods and drinks can also harm your dental health, increasing the risk of cavities and gum disease.
Sugar cravings are common, but intense sugar cravings might be a sign of an underlying health condition, such as diabetes or reactive hypoglycemia, a medical condition where blood sugar drops after eating.
A healthcare provider can help diagnose and manage any health conditions and refer you to specialists, such as a registered dietitian (RD), who can help you create a healthier dietary pattern and control sugar cravings.
