The sugar habit is one of the toughest to quit. And the food industry isn’t trying to help us out. They add sugar to everything which can be addictive both physically and mentally. In excess, sugar can contribute to disease and an expanding waistline. So how do you kick the habit? Here are my favorite tips for getting over sugar cravings and dropping the sweet stuff habit for good.
Eat more protein –
A lot of times when we are craving sugar, the body just needs protein. A blood sugar imbalance leads to intense sugar cravings and protein is good for stabilizing blood sugar. If you are trying to kick your sugar dependence, you should make sure to include a good source of protein with every meal. Protein may be a piece of chicken, turkey, fish, dairy or eggs. Snacks should include a good source of protein as well. A focus on protein will help calm those nagging sugar cravings.
Choose carbohydrates with a low blood sugar impact –
There are certain carbohydrates that provide a slow and steady supply of sugar to the body. Most vegetables fall into this category. So eat up those leafy greens, broccoli, cauliflower, radishes, and brussel sprouts. Lentils and quinoa also have a low blood sugar impact. These foods promote stable blood sugar and can help reduce sugar cravings. Conversely, stay away from starchy options like bread, pasta, crackers and even potatoes as these turn quickly into sugar in the body. What happens when you eat these foods? Those sugar cravings kick up and next things you know, you ate an entire package of cookies!
Find healthy sweet substitutions –
Ok, let’s get real. No matter how much protein and spinach you eat, you are eventually going to want something sweet. Sugar desires are mental as well as physical. My favorite snack when I just need to indulge is simply a Medjool date with a nut. Dates are a much more natural form of sugar and can easily satiate your sweet tooth. Why the nut? The fat from the nut will slow the digestion of the sugar, meaning less of a spike in blood sugar that will help keep future sugar cravings at bay.
Stay away from artificial sweeteners –
One of the first things that people usually reach for when avoiding table sugar is an artificial sweetener. Here’s the problem with that. Studies show that artificial sweeteners upset blood sugar in the same way as table sugar! So what happens after you eat something sweetened with artificial sweetener? You want something sweet! I bet this wasn’t what you were going for. If you need to choose something that is sweetened by a no-calorie sweetener, choose Stevia which is more natural and doesn’t seem to have the same blood sugar impact. Smart choices like this will help you stay on track with your sugar goals.
Get 7 to 9 hours of sleep a night –
Yes, I just said that sleeping will help contain your sugar cravings. How does this work? Sleep deprivation will leave you groggy the next day that will likely leave you seeking sugar for quick energy. For years, research has shown that cravings for sweets go up as sleep quality goes down. A recent study by UC Berkley used actual brain scans to document the increased reward value associated with junk food after a bad night’s sleep. So if you want to cut back on sugar, a good night’s sleep is your new best friend.
Cutting back on sugar usually starts with a decision. Many people struggle when putting that decision into action. So next time you try to go easy on the sweet stuff, have a strategy. These tips will help you succeed with your sugar busting health goals!
Good tips. I particularly like the one about eating a nut with the date. Makes sense as to how that would work. And it would taste like a real treat to me.
Yes, dates really helped me when I was breaking my sugar addiction! It is a much better option and such a good way to wean yourself off of sugar.
Good suggestions. It’s also important to avoid wheat flour because it turns to sugar in your stomach.
Have you tried making bisquits with corn flower and seeds? They are delicious and can be eaten like sweets. Am a health freak and absolutely love them.
Great tip about the flour Caterina because, as you said, it does turn right into sugar. No, I haven’t tried the corn flour and seed biscuits but will look up a recipe. I would love that because I have to be gluten-free.
I have a major sweet tooth and constant sweet cravings so its interesting to understand other ways of fulfilling myself, thanks!
Your welcome Husnaa. I hope this is helpful!
This blog definitely spoke to me!
I have a sweet tooth and have been trying to curb it – think three/four sugars in hot drinks, sweets (or candy!) daily. Now I take no sugar in my hot drinks and only eat dark chocolate in moderation.
I also eat carbohydrates only once a day and drink 1-2 litres of water.
Sounds like you are making some great, healthy changes Phoenicia. Have you ever tried nibbling on raw cocoa? You can buy it without added sugar and it provides some nutrient benefits (in moderation). Anyway, keep up the good work!
My sweet tooth isn’t as horrendous as my salty tooth, but I do curb the sweet tooth a bit by eating a small square of chocolate when I get the urge. I’ve learned to savor that tiny jolt of pleasure. Luckily, I stopped drinking soda early on in college because I couldn’t afford it. Once replaced with water, I just came to prefer it.
The funny thing is, Jeri, that I am addicted to seltzer water. It fulfills the same need in me that soda used to. You are lucky that you escaped the soda habit so young. We had free soda in college! I thought it was great at the time, but now I see it from a different perspective.
Great tips. I don’t have a sweet tooth. It is very rare that I crave sweets. But, I do notice if I do not have enough sleep, I eat more the next day. So, I need to watch that. Hard boiled eggs whites work nicely to keep me full between meals too. Thanks for sharing.
That’s great Sabrina that you found something that works great for you between meals! That is so important. And that is great attention to your body to notice that sleep deprivation leads to you eating more. I think most of us experience that but not everyone notices.
Hi Erica, I really liked the tip about the dates and nut. That sounds really good. I have to watch my cholesterol and nuts are really good to keep that in check so this would be double duty.
Something interesting. This morning I was glancing through a depression era housekeeping book – probably because of the times, but boy, did they ever load up on the sweets. Everything they consumed seemed to have sugar added. So some of the things from the ‘good old days’ weren’t necessarily so good.
That does make sense Lenie how sugar would be so popular during the depression. Table sugar is so cheap. It is so sad that places in which people are impoverished have the most junk food available. And sugar does provide quick comfort when life is missing other, more essential comforts. But yes, the good old days were not as good as we remember them. Though portion sizes were smaller, so they at least had that going for them.
Have you been spying on me? I need to work on all these things. I’ve been trying more protein lately and that really does seem to help. Especially when it comes in the form of bacon. 🙂
Haha, I thought you would eventually notice that camera I had installed! 😉
Yes, protein will help so I’m glad you noticed!
Great tips Erica. I don’t really know why but I’ve never had a problem sweets, in fact I’m the only woman I know who doesn’t care for chocolate. But my sister is BIG into sweets so I sent her a link to your article!
Thanks for sharing my article with your sister! And yes, you are one of the lucky very few who does not like chocolate!
I have extreme sweet craving and all the time have something in my fridge to fulfill my desire.
This post was very helpful for me to know about many ways to satisfy my hunger of sweet.
BTW I love dates with nuts, so I am happy at least, I am doing one thing right.
many people rely on sweeteners, I am wondering, why the use is increasing day by day.
I think, as we use more sweeteners, we become dissatisfied with foods that aren’t very sweet. Manufacturers keep adding sugar to more and more foods and then we start demanding sugar as consumers because we are so accustomed to that sweet taste. It is why it is important to read labels and check for hidden sugar when kicking the sugar habit. Because the hidden sugar in apparently healthy foods will get you every time.
Interesting stuff, Erica. I never would have associated sleep with sugar intake. I think the most effective way of dealing with this for me is to try to keep sweets out of the house. I grew up in a home where there was never any soda or candy and that has stayed with me.
That is a good plan to keep sugar out of the house, Ken. It is so easy to eat it when the temptation is right there. I wouldn’t buy sweets for years when I was trying to kick the habit. Now I can keep it out of the house and not eat it, but it took me years to get there.
My sweet tooth isn’t all that strong Erica. I can go with or without sweets. What irks me is when someone prods me to have dessert even after I say no. And then they try again and I say, I don’t want all my work in took in 4 months to lose 16 pounds and they STILL don’t get it. That’s more of a pain in the butt than a sweet tooth though! Love in particular, “Find healthy sweet substitutions ” That’s not all that easy though.
Patricia, it boggles my mind why people become so adamant about having others eat. Maybe people feel judged when someone abstains? Who knows? I’ve had clients who’ve really struggled to stay on track because of pressure from loved ones. Unfortunately, you are not alone and that is one of the hardest things to deal with. The good news for me is that, since I became a food coach, my loved ones have given up on getting me to eat when I opt not to. I guess they don’t even dare now!
I actually ‘schedule’ my daily sugar consumption as follows: every night, I have 2-4 cookies (depending on the cookie size) along with my evening meal, and that’s it – that’s my sweet for the day. Relatedly, I only add a splash of whole milk to my coffee, and never sugar or some other sweetener: indeed, IMO sugar ruins a cup of coffee.
Andy, I am totally like you and drink my coffee back. Though back in the day when I used artificial sweetener, I felt quite differently. It sounds like you’ve created a good plan for yourself!
I have found that adding a healthy protein shake each day helps curb my appetite for sweets, so the idea of adding more protein really makes sense to me. And I was surprised but delighted, to know that sleep alos helps! Seems that sleep can sure so many things:)
Oh my gosh, we don’t talk enough about how sleep can help us. I could go on and on about why it’s important to get enough sleep. I love that the protein shakes help you. It is funny how sometimes we just naturally gravitate towards the best things to do for our bodies.
I didn’t know protein could be used to satiate the sweet desire that comes around every afternoon and evening. Off to get me some jerky and dates with nuts 🙂
Tim, I think you aren’t alone in not knowing about protein and sugar. I hope the new snacks worked out for you!
I love nuts and dates and stevia. Protein too. I’d really prefer things other than sweets most of the time but for those times, the nuts in dates are a great tip.
Beth, I think you are the second one to say that you don’t have a sweet tooth. I am very jealous!
Great suggestions! I never heard of the fact that if you crave sugars, it’s because you need protein. I have to tell my daughter that one. Hopefully, she believes me. Thanks for sharing your knowledge.
Sabrina, if you have a teenage daughter, I doubt she will want to believe you! But it is always worth a try!
Erica — Bagels are my downfall. I love them. I don’t dare keep them in the house. That doesn’t stop me from buying one at my favorite bagel shop around the corner. They are definitely a habit I have to kick.