Got a Sweet Tooth? Use These 10 RD-Approved Tips to Curb Your Cravings ASAP
Donuts that inspire sugar cravings
It can be hard to resist sugar when foods and drinks full of it surround us constantly. At the coffee shop in the form of flavored lattes and pastries, at the checkout aisle at the drugstore, in the fruit juice and yogurt in your fridge…Sugar-laden foods and drinks are everywhere.
While there’s certainly nothing wrong with enjoying a sugar treat every once in a while, there's a good reason why the American Heart Association recommends capping sugar intake at 24 grams (or six teaspoons) a day. A diet high in sugar has been scientifically linked to a higher risk in cardiovascular disease, increased body weight and even reduced lifespan.
Knowing the health risks of consuming too much sugar is one thing, but actually being able to resist it is a whole other ballgame. Wondering exactly how to reduce sugar cravings? Here, registered dietitians share their 10 best habits and tips for how to curb your sweet tooth.
Related: Here's Exactly How Many Grams of Sugar You Should Be Eating Per Day
10 Ways to Reduce Sugar Cravings, According to Dietitians
1. Don’t skip breakfast
If you wake up and get straight to conquering everything on your to-do list without taking a few minutes to eat breakfast, you may be setting yourself up to crave sugar later. Kristi Ruth, RDN, a registered dietitian and creator of Carrots & Cookies, points out that often when someone is super hungry, they’re more likely to reach for something ultra-processed and full of sugar. “Having a nutritious and filling breakfast will help you make rational decisions about food the rest of the day,” she says.
2. Choose a balanced breakfast
Now that it’s established that you should definitely eat breakfast, what should your morning meal be? Stacy Roberts-Davis, RD, a registered dietitian and the president of Flavorful Nutrition, says to make sure it has protein, fiber and unsaturated fats. This helps keep blood sugar levels steady, making cravings for sweets less likely. Both dietitians recommend eating this way for every meal; not just breakfast. Examples of breakfasts with a balance of protein, fiber and unsaturated fats include unsweetened oatmeal with chia seeds, a veggie omelet or a smoothie with greens, avocado and unsweetened protein powder.
Related: On-the-Go Breakfast Ideas That Will Actually Motivate You to Get Out the Door
3. Have healthy snacks on hand
Let’s face it: You’re going to want a snack at some point during the day. There’s absolutely nothing wrong with that; snacks can be the perfect opportunity to nourish the body. Ruth says the key is planning ahead and having healthy snacks on hand. Just like with meals, the dietitians say snacks that have protein, fiber and unsaturated fats help keep blood sugar levels steady, which reduces sugar cravings. Some examples of snacks that won’t spike blood sugar levels include a handful of nuts, hummus and veggies or whole wheat crackers with unsweetened peanut butter.
4. If you want a snack, pause first
Sometimes, it’s habitual to reach for a sugary snack simply because you’re bored. To minimize mindless snacking on foods high in sugar, Roberts-Davis recommends taking a 10 to 15-minute pause before reaching for a snack instead of just automatically grabbing one whenever you want. “Often, the craving will diminish or pass altogether during that time,” she says. If after 15 minutes, you still want your snack, go for it.
5. Stay hydrated
Both dietitians say that staying hydrated throughout the day can help reduce sugar cravings. This is because dehydration can mask itself as hunger.
Related: The #1 Sign You Aren't Drinking Enough Water—and How To Tell if You're *Overhydrated*
6. Minimize stress
Ever head straight for the chocolate when you feel stressed out? There’s a physiological reason for this. “When you are stressed, you produce more stress hormones, like cortisol, which increases cravings,” Roberts-Davis says. Having habits in place that help with reducing stress (like regular exercise, meditation and making time for hobbies you like) will help keep cortisol levels from rising, which helps prevent sugar cravings.
7. Get enough sleep
Reason number a million that getting good, consistent sleep is important: It helps reduce cravings for sugar. “Getting enough sleep is essential for stress management and overall health in general. Studies have shown that inadequate sleep is associated with increased food intake, so it would make sense that if you’re one to choose foods high in sugar, then your intake of these foods will increase on the days that you don’t get enough sleep,” Ruth says.
8. Minimize alcohol consumption
If your sugar cravings tend to happen in the evening, it could be tied to alcohol consumed during or after dinner. Drinking alcohol can cause an increase in appetite, and Ruth points out that it’s easy to reach for sweet snacks when inhibitions are lowered.
9. Eat slowly
When eating dinner, Ruth recommends sitting at a table (not in front of the TV), eating slowly and taking the time to actually chew your food. “These strategies should help you to enjoy what you’re eating more as well as be more mindful of how much food your body needs,” Ruth says. That way, you leave the table satisfied and are less likely to want a sweet snack after dinner.
10. Eat dessert with dinner
If you like to have something sweet after dinner, Ruth recommends having your dessert with your dinner, instead of after. That way, it's less likely to spike blood sugar levels and cause you to want something else sweet later.
It bears repeating that there's no need to get rid of sugar completely. As with most things in life, it’s fine in moderation. But if sugar cravings are causing you to eat sugary foods in excess, that’s when this list can come in handy.
Next up, here's what your body is trying to tell you when you crave sugar.
Sources
Kristi Ruth, RDN, registered dietitian and creator of Carrots & Cookies
Stacy Roberts-Davis, RD, registered dietitian and the president of Flavorful Nutrition
