Most people experience cravings—or strong desires for specific foods. Studies show that over 90% of people have had food cravings at some point.
Sugary foods like chocolate, cake, candy, and ice cream are among the most commonly craved items, especially among women.
While occasionally enjoying sweets isn’t harmful, regularly consuming large amounts of added sugar can increase the risk of several health issues, including heart disease and liver problems. That’s why managing sugar cravings is so important.
1. Avoid Overly Restrictive Diets
Many people trying to lose weight or improve their health turn to extreme diets, such as very low-calorie plans or cutting out a long list of foods. Completely avoiding certain foods—like sweets—can actually increase cravings.
The relationship between dieting and cravings is complex, but research suggests that food restriction can intensify desire. Cutting out all added sugars may make you crave sugary foods even more.
Low-carb diets may also raise sugar cravings. One study found that people following low-carb diets—whether on their own or combined with intermittent fasting—experienced stronger cravings, more binge eating, and greater obsession with food compared to those not following such diets.
However, other studies have shown that low-carb diets can help reduce sugar cravings. More research is needed, but the general advice is to avoid being overly restrictive. Instead, follow a balanced, flexible diet that allows for occasional indulgences. This can help shift your focus away from specific foods and reduce cravings.
2. Keep Blood Sugar Levels Stable
Maintaining stable blood sugar levels is key to reducing sugar cravings. Blood sugar impacts how your brain regulates hunger and food intake.
Studies show that people with poorly controlled type 2 diabetes tend to experience more “hedonic hunger”—eating for pleasure rather than energy. Compared to those with stable blood sugar, they also have stronger cravings for sugary foods.
Research also shows that high-glycemic-index (GI) foods increase hunger and activate brain regions associated with food rewards and cravings.
3. Eat More Protein and Fiber-Rich Foods
Eating foods rich in protein and fiber can help stabilize your blood sugar, keep you full longer, reduce hunger, and minimize sugar cravings.
Protein and fiber slow digestion and boost levels of satiety hormones like GLP-1, CCK, and PYY.
Increasing your intake of protein and fiber can help curb hunger and cravings—including those for sugar. Feeling fuller for longer means you’re less likely to snack on sugary treats.
4. Get Enough Sleep
Sleep is essential for overall health, and lack of sleep can intensify sugar cravings.
Studies show that sleep deprivation increases blood sugar fluctuations and hunger. Sleep plays a key role in regulating both appetite and blood sugar, so maintaining a consistent sleep schedule can help control cravings.
Experts recommend that adults get at least 7 hours of sleep per night for optimal health.
5. Manage Stress
Too much stress can influence your hunger levels and increase cravings for sugary foods.
One study found that on high-stress days, participants craved more carbs, including sweets. People with higher stress levels were more likely to crave sugar than those with lower stress.
Stress raises appetite-stimulating hormones like ghrelin and cortisol, and activates brain areas related to reward, making sugary foods more appealing.
While it’s impossible to eliminate all stress, identifying and managing your stressors—along with healthy coping techniques like exercise or hobbies—can help reduce cravings.
6. Stay Flexible
You might think that sticking to a no-sugar plan is the best way to eliminate sugar cravings and lose weight. But in reality, a more flexible approach may work better.
Strictly avoiding certain foods can actually make you crave them more and lead to binge eating. Studies show that people who restrict their diets or diet long-term are more likely to overeat highly palatable foods like sweets.
Being flexible means allowing yourself to occasionally enjoy the foods you love—like desserts—without guilt. Whether it’s dessert after a dinner out with friends or a small scoop of ice cream on a hot summer day, this approach still aligns with a balanced diet.
7. Break Bad Habits
Many food choices are simply habits—like eating a bowl of ice cream while watching TV after dinner, or grabbing a soda every day at lunch. Breaking these habits and replacing them with healthier ones takes time, but it can reduce your sugar intake and cravings.
If you always eat a sugary dessert after dinner, try replacing it with something more nutritious, like fresh fruit or berries drizzled with a little dark chocolate. If you drink soda with lunch, switch to sparkling water with lemon.
Start small—maybe just a few days a week—and gradually increase as the new habit forms. Some research suggests that it can take up to 254 days to build a new habit, so be patient and stick with it, even when life gets busy.
Smart Substitutes & Healthier Alternatives
Along with the strategies above, try swapping sugary snacks for lower-sugar, more nutritious options. Here are some ideas:
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Skip candy bars: Try pitted dates stuffed with almond butter and dark chocolate chips
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Skip ice cream: Make “nice cream” from frozen bananas or berries—dairy-free and naturally sweet
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Swap soda: Try sparkling water with a splash of lemon juice or tart cherry juice
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Skip sugary shakes: Make a smoothie with unsweetened chocolate protein powder and frozen banana
If you love sweet baked goods, look for low-sugar, high-protein versions online. Many companies now offer baking mixes for cakes and cookies that use healthy ingredients like almond flour and monk fruit.
Risks of Too Much Sugar
Eating too much added sugar can harm your health in many ways. Research shows that high-sugar diets are linked to obesity, heart disease, type 2 diabetes, fatty liver, and even mental health issues like anxiety and depression.
Sugary foods and drinks also harm dental health, raising the risk of cavities and gum disease.
To reduce these risks, the American Heart Association recommends limiting added sugar to no more than 6% of your daily calories. That’s about 6 teaspoons for women and 9 teaspoons for men.
Most health experts agree—it’s best to cut back on added sugar as much as possible for long-term health.