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How to Help Stop Sugar Cravings, Plus Foods that Help

By Ethan Boldt

July 19, 2024

When we think of food cravings, often we’re talking about sugar cravings. Want a donut? Some ice cream? Even a slice of toast with jam? That's the sugar you want. 

Sometimes it’s pure habit, such as every afternoon to supposedly power you through the end of your work day. Or after dinner, when a dessert is always called for. 

But research shows it’s more than just a habit. It’s also your brain, including its “reward and pleasure center,” as well as your normally fluctuating blood sugar levels.

Of course, most of us want to know how to stop sugar cravings, as they not only make you feel a loss of control, they can also lead to poor dietary choices (including ultra-processed foods), excess calories, mood changes and challenges with healthy weight management.

Learn why sugar cravings exist along with the inherent dangers of them, then see how to help curb sugar cravings, including what foods can help. 

Sections in this article:

• Why Sugar Cravings Exist

• Dangers of Sugar Cravings

• 15 Ways to Help Stop Sugar Cravings 

• Sugar Withdrawal Stages

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen. 

Why Sugar Cravings Exist

In order to figure out how to stop sugar cravings, it’s important to learn why they exist in the first place. Here are some possible reasons:

1. Chasing the sugar high

When you eat foods high in sugar as well as sugary beverages, it triggers the release of a chemical called dopamine in your brain. This neurotransmitter controls the reward and pleasure centers in the brain, and it’s the same chemical that gets released during certain types of drug use, for example. 

When you continually, habitually eat sugar-rich foods and drinks, those receptors that trigger dopamine get overwhelmed and start to down-regulate. In other words, you then have to consume even more sugar going forward to achieve that same pleasure sensation, aka the “sugar high." 

Don’t forget that ultra-processed foods contain plenty of sugar (including hidden sugars), and the manufacturers create these foods in a lab to create a repeat customer who wants that exact taste again.

2. Too little protein or fat

Protein and fats slow the release of sugar into the bloodstream. If you have sugary snacks that are mostly carb heavy, your blood sugar will naturally go up and down, which is not optimal. 

The consequence? You will crave quick energy from a sugar source to try and balance your blood sugar. 

It’s why your diet needs protein, fat and fiber. If you eat mostly simple carbohydrates, they get into your bloodstream fast, first elevating your blood sugar before also hitting your insulin levels.

When you cut carbs from your diet, your body will crave that quick energy. On a low-carb or keto diet, sugar cravings are normal for the first few days, after which your body learns to tap fat stores to fuel itself. 

3. You’re dealing with a mineral shortfall

Many of us are short in one mineral or another, and surprisingly sometimes these shortfalls can lead to sugar cravings. E.g. Not having enough iron can sometimes make you feel lethargic and make you want sweets for a pick-me-up. 

Minerals like calcium and magnesium are part of hundreds of body processes, and a shortage in them can also lead to sugar cravings. 

4.  You’re confusing thirst for hunger

Learning how to hydrate is important, for many of us simply don’t drink enough water or get enough electrolytes that can help us get enough minerals like sodium, potassium and magnesium to help balance fluids in the body. 

As shown above, it’s important to have enough of these minerals so your body doesn’t mistakenly crave sugar when you’re simply thirsty. 

5. Not getting enough sleep

Just one night of poor sleep can diminish brain function, including clouding your judgment, and cause sugar cravings the next day. 

While more studies need to be conducted, in one study that looked at people who had solid nights of sleep vs. poor ones, the ones who didn’t sleep well dealt with significantly more junk food cravings — this resulted in consuming more than 600 calories than the well rested group. 

Poor sleep can also affect your hormones ghrelin (the “hunger hormone”) and leptin, which when working normally encourage proper food intake and promote satiety respectfully.

6. You’re stressed out

Cortisol is the so-called stress hormone, and it can affect your glucose and insulin levels when it’s elevated. Stress may increase both hunger and cravings, and acute stress typically means high cortisol levels, when your body is in dire need of immediate energy, aka sugar. 

Dangers of Sugar Cravings

In general, Americans consume too much sugar. The average adult has an intake of about 22 teaspoons of added sugar per day. The American Heart Association recommends that adults consume no more than six teaspoons for women and nine teaspoons for men. 

Excessive sugar can negatively affect many areas of the body and its function, including:

• Blood sugar

• Energy levels

• Body weight

• Hormone balance 

• Heart health

• Liver health 

• Cognitive function

• Gut health

• Mood or outlook 

• Inflammation levels

• Immune system function and health

How to Help Stop Sugar Cravings 

1. Increase your fiber intake

Having enough fiber per day helps keep blood sugar levels normal plus can keep you full — both can mean fewer sugar cravings. 

Quality high-fiber foods include vegetables, nuts, seeds and legumes. 

2. Eat more protein

Having enough protein decreases your level of ghrelin, the hunger hormone, plus helps keep blood sugar levels steady and in the already-normal range.

High-protein foods include eggs, chicken, beef, fish, tempeh and tofu.

3. Up your intake of healthy fats

Like fiber and protein, healthy fats can keep you feeling full and help ward off sugar cravings. Why? Fat is digested very slowly, so it keeps you full for longer. 

Try to eat more healthy fats like avocados, nuts and seeds. Also use healthy oils like olive oil and coconut oil.

4. Eat more whole fruits

Rather than indulge your sweet tooth with sugary foods, have more fruits that can satisfy your sugar craving. For example, summer fruits like watermelon, peaches and berries are sweet, delicious and filling. 

5. Stay hydrated

Stomach grumbling? Have a glass of water or an electrolyte drink and you may find that that sugar craving went away. Often your brain is simply mistaking thirst for hunger. 

6. Choose dark chocolate with 72 percent cacao

Chocolate is a popular sugar craving, and most varieties are high in sugar. The exception is dark chocolate with more than 72 percent cacao. A small square can be a perfect post-meal dessert. 

Dark chocolate is also high in antioxidants called polyphenols that support healthy inflammation levels and can boost heart health. 

7. Make your own snack and protein bars

Most snack and protein bars have too many ingredients, including excessive hidden sugar. Instead, make your own, such as our homemade chocolate protein bar or collagen protein bar. 

With protein and healthy fats, these bars can help satisfy that sugar craving. They are a perfect post-workout snack, for instance. 

8. Choose the DIY mocktail over the cocktail

Most cocktails are loaded with sugar and some mocktails are as well. Instead, learn to make your own, such as these summer mocktails like the watermelon margarita. 

9. Make up some trail mix

Snack time is often when our sugar craving gets out of control. Instead of scarfing cookies, make up some trail mix with nuts, seeds and some dried fruit. 

The sweetness of the dried fruit will satisfy that sugar craving while the nuts and seeds give a nice crunch plus protein, fiber and fat. Have just a small amount, as this is a very high calorie. 

10. Choose natural substitutes for sugar

Some of us just need that coffee or tea to be sweet. Or want a cookie or donut. Instead of using the white stuff, simply go with natural sugar substitutes like stevia and monk fruit. These don’t raise blood sugar levels and can still satisfy that craving. 

11. Try food combining

Sometimes you really want ice cream or chocolate. Have a small portion but combine it with healthy additions like fruit or Greek yogurt, for instance. 

12. Chew some gum

Studies show that chewing gum can help reduce food cravings. Have a stick of gum instead of dessert, for example, and see how it works.

13. Take that walk instead

Uh oh, sugar craving has hit and you’re about to give in. Change things up and after a glass of water, go for a walk. Sometimes when you take your mind off the craving, it will disappear. 

14. Have fermented foods

Probiotic foods like plain yogurt, sauerkraut, kimchi and pickles populate your gut with beneficial bacteria, help satisfy appetite and can help reduce sugar cravings. A win-win-win. 

15. Get enough sleep

Shifting bedtimes and insufficient sleep can increase your appetite, including for sugar. Instead, strive for regular bedtimes and get at least 7 to 8 hours per night of sleep.  

Sugar Withdrawal Stages

Cutting down your sugar intake can be done, but it takes discipline. It also helps to know what your potential sugar withdrawal signs will look like. 

The primary source of energy for your body is blood glucose, or blood sugar. When you consume carbohydrates, they get broken down into sugar to supply your body with fuel. If you cut your sugar intake, your blood sugar will naturally drop as your body starts to search for new sources of energy. 

During this search, you may deal with occasional nausea, headaches and fatigue. This is entirely normal. 

When the sugar cravings kick in, simply use some of those methods to stop them in their tracks. Soon, over the next few days of less sugar, your body and brain will adapt. You may even see improvements in skin health, less brain fog, higher energy levels and find it easier to manage a healthy weight.