Breaking Up with Sugar: 10 Smart Strategies to Curb Your Sugar Cravings

Who doesn’t love sugary snacks or dessert?  But then one bite leads to craving even more sugary snacks and desserts.  A candy bar can help you curb your hunger and give you an energy boost but only for the short-term. Then as your blood sugar drops you can feel hungry again.  My husband has been working on cutting back on sweets.  Not an easy task. 

Sugar, sugar everywhere.  Why it can be hard to cut back on sugar.

Everyone knows there is sugar in candy and most desserts.  But added sugar has crept into many foods including bread, cereal, fruit drinks, sauces like spaghetti sauce, and yogurt.  Americans eat a lot of sugar averaging 17 teaspoons of sugar a day when the recommended amount is about “6 teaspoons per day for women and 9 for men”.  (See: Is hidden sugar sneaking into your diet?)  

What are some ways you can curb your cravings for sugar?

  1. Eat meals with carbs but also protein and some healthy fats.  Protein foods don’t spike your blood sugar and help you feel full as do healthy fats. 
  2. Cut back on your sugary treat.  Instead of buying a large size of Peanut M&M’s, buy the smaller size.  Buy the fun size of candy bars.  Kerry Neville, a registered dietitian advises, “Try to stick to a 150-calorie threshold.  If you can’t find a small serving size, split your treat with a friend or friends”. 
  3. Don’t skip meals.  A relative said he didn’t eat breakfast but then around 10 AM he went to the vending machine to buy 2 candy bars.  Essentially, he ate candy bars for breakfast.  Skipping meals leads to a drop in blood sugar and sugar cravings as your body says get something to eat.  Eating regular meals and healthy snacks can help keep your blood sugar levels steady and head off the sugar cravings.
  4. Choose some foods that are naturally sweet like fresh fruit.  Fruits can help satisfy your craving for sweets while adding vitamins, minerals, fiber and healthy antioxidants to your day.
  5. Keep hydrated.  You may not be hungry but just thirsty.  Enjoy some refreshing infused water like water with lemon, mint, cucumber.  One summer we stayed in a hotel that had different infused water in the lobby every day.  Oh, so refreshing.  (See: Try some infused water for a refreshing drink )
  6. Cut back on added sugar like sweetened iced tea.    My daughter loved sweetened iced tea.  But then she decided to start cutting back on added sugar.  She started by mixing half sweetened iced tea with unsweetened iced tea.  Then three quarters unsweetened iced tea and only one quarter sweetened. Now she only drinks unsweetened iced tea with extra lemon.    Skip the fruit drinks and choose real 100% juice that has no added sugar.  (See: Are you drinking real juice or fake juice? )
  7. Add some magnesium-rich foods to your day.  Why magnesium?  Magnesium helps prevent spikes in blood sugar and drops that can lead to sugar cravings.  Fill up on leafy greens, nuts, seeds, whole grains and even some dark chocolate. 
  8. Plan ahead especially on road trips.  My daughters enjoy road trips and when you go on a road trip with them they always have packed healthy snacks such as bags of 100 calorie nuts, fresh fruit, dried fruit, SKiNNYPOP popcorn, whole grain crackers.  Keep some healthy snacks at your desk and skip the vending machine when hunger cravings strike.
  9. Combine a sugary treat with some healthy food.  Enjoy a few pieces of dark chocolate with some fresh fruit.  I like peanut M&Ms, I get some chocolate but also some healthy peanuts.
  10. Add some probiotics for a healthy gut.  Who knew having a healthy gut microbiome can curb sugar cravings.  Some research has found that probiotics, the good bacteria, may help reduce sugar cravings.  So instead of having a candy bar as a snack, enjoy some yogurt. 

In conclusion, breaking up with sugar isn’t easy, but with small, intentional changes, it’s entirely possible to curb those cravings and take back control.  By making smarter food choices, staying hydrated, and ensuring your meals are balanced, you set yourself up for success.  Remember, reducing sugar doesn’t mean eliminating sweetness from your life – it means finding better alternatives that nourish your body and keep cravings in check.  So, whether you are swapping out a sugary snack for fresh fruit or sipping unsweetened iced tea with a splash of lemon, every step counts. 

Making healthier choices is a journey, not a sprint.  Stick with it, be kind to yourself, and celebrate the wins – big or small.  You can do this! 


Sources:  sugar , Is hidden sugar sneaking into your diet?, curb your cravings , dietitian, Try some infused water for a refreshing drink, Are you drinking real juice or fake juice? , Try some infused water for a refreshing drink , Are you drinking real juice or fake juice? , Magnesium , Fill up , SKiNNYPOP , research  Images:  Nabisco Variety Pack

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