Intense sugar cravings can seem impossible to resist. When a candy bar is calling your name, it feels like only a hit of sugar will do. But there are techniques you can use to curb sugar cravings at the moment and take back control over your sweet tooth to stop sugar cravings.
What Are Sugar Cravings?
A sugar craving is an intense desire to eat something sweet. It feels different than normal hunger because the craving is specifically for sugary foods, not just any food.
Common cravings include chocolate, ice cream, baked goods, candy, cookies, cake, and soda. Sugar cravings can happen sporadically or consistently at certain times.
Why Do We Get Sugar Cravings?
There are several theories as to why people experience sugar cravings:
▪️ Brain chemical dependence
Eating sugar causes a release of dopamine, the “feel good” neurotransmitter. This can become addictive over time.
▪️ Blood sugar fluctuations
When blood sugar rises rapidly after eating sweets, it later crashes, triggering cravings for another “fix”.
▪️ Habit or emotional eating
Sugar can become a go-to food when bored, stressed, celebrating, or needing comfort. The act becomes associated with pleasure.
▪️ Imbalanced diet
A diet low in protein, fat, or fiber and high in processed carbs leads to increased cravings.
▪️ Hormonal changes
Fluctuating hormone levels during the menstrual cycle, pregnancy, or perimenopause can increase cravings.
▪️ Sleep deprivation
Lack of sleep dysregulates hormones like ghrelin and leptin that influence cravings.
▪️ Nutrient deficiencies
Being deficient in nutrients like magnesium, chromium or B vitamins may heighten cravings.
Some people are genetically more sensitive to sugar’s effects on appetite signaling and reward pathways in the brain.
Certain prescription drugs like steroids, antidepressants, and antipsychotics may increase cravings as a side effect.
How to Stop Sugar Cravings Instantly?
Here are some fast tips to curb sugar cravings on the spot:
Foods To Avoid When Trying To Stop Sugar Cravings
It’s best to Stop Sugar Craving foods like:
|Desserts||Cookies, cake, ice cream, chocolate. Go for fruit instead.|
|Sugary beverages||Sodas, juice, sweet coffee, and tea drinks. Choose water.|
|White carb||Bread, pasta, rice, and potatoes. Pick whole grains.|
|Dried or canned fruit||The concentrated sugars intensify cravings.|
|Condiments||Syrup, honey, and sugary salad dressings.|
Foods to Eat When Trying to Stop Sugar Cravings
Focus on foods that balance blood sugar levels:
|Protein||Meat, fish, eggs, nuts, seeds, beans.|
|Fiber||Vegetables, fruits, whole grains, beans.|
|Healthy fats||Oils, nut butter, avocado, fatty fish.|
Tips for Avoiding Sugar Cravings
Other ways to manage and stop sugar craving long-term include:
– Get enough sleep – Lack of sleep disrupts hormone regulation.
– Manage stress – Stress triggers cravings. Try relaxing activities to lower cortisol.
– Read labels – Avoid added and artificial sweeteners in packaged foods.
– Stay hydrated – Thirst is sometimes disguised as hunger.
With some simple diet and lifestyle tweaks, intense sugar cravings can be reduced or eliminated. Paying attention to adequate protein, fiber, and healthy fats goes a long way toward stabilizing blood sugar.
When curb sugar cravings do strike, having go-to alternatives and distraction techniques helps get you through the moment of Stop Sugar Cravings.
Fatigue and lack of food throughout the day lead to blood sugar crashes and cravings in the evening. Have a balanced dinner and snack if needed.
Frequent strong cravings can be a symptom of prediabetes or diabetes. See a doctor if cravings seem abnormally intense.
Sugar cravings typically subside within 1-4 weeks of completely eliminating sugary foods and drinks