Can’t stop thinking about sweets? Feel you have a sugar addiction? Current research shows sugar impacts the chemicals in the brain to create cravings. These cravings are often stronger the impact of other items such as fat. One of those reasons is that sugar releases the feel-good chemicals in the brain, including serotonin and endorphins. These chemicals provide a short burst of energy and often improves mood. Triggers for sweet craving vary by individual but are often linked to the mood and energy boost associated eating sweets. [1] X Research source Stice, E., Burger, K.S., Yokum, S. (2013). The relative ability of fat and sugar tastes to activate reward, gustatory, and somatosensory regions.Am J Clin Nutr. 98(6): 1377-84 However, there are some ways to help combat these cravings.
Steps
Method 1
Method 1 of 3:
Common Triggers
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Watch for emotional triggers. Sweet cravings are triggered because you are hungry. Often these cravings are emotionally triggered. [2] X Expert Source Tiffany Stafford, CPT
Life Coach, Personal Trainer, & Holistic Nutritionist Expert Interview. 26 March 2020. Think about the last time you started craving sweets. What were you feeling? Maybe bored, stressed, lonely, celebratory, or worried? [3] X Research source It is helpful to understand any emotional triggers in order to create the best plan to address those sweet cravings.- To find your emotional triggers, track when you crave sweets. Every time you crave or eat a sweet, write down what you are feeling at that time in a journal. Make sure you pinpoint each emotion you are feeling.
- For example, you crave a sweet right after you get a bad grade on an exam. Your sweet cravings may be the result of sadness or disappointment.
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Notice stress cravings. Sweet cravings can also be induced by stress. Stress releases a chemical called cortisol, which is the stress hormone. Cortisol is linked with a laundry list of negative impacts on the body from weight gain to lowering the immune system. Stress is part of our fight or flight response. The way that you often deal with stress is to eat sweets since it calms this response. [4] X Research source
- If you are feeling stressed, try to avoid eating sweets. Find another outlet, such as working out or deep breathing.
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Recognize when you need a burst of energy. When you are tired, you seek a quick and easy energy boost. Sugar provides a temporary boost, but it doesn't last long. Part the side effects of sugar is your energy will actually be lower afterward because it isn't a sustainable energy boost. Sugar is one of the fastest substances your body can turn into fuel or energy.
- However, the problem remains that it is just a quick and short boost of energy, often leading to a feeling down after the boost is over.
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Notice hormonal cravings. For women, sweet cravings can be triggered by premenstrual syndrome, due to a decrease in endorphin production. Eating sugar increases the feel-good chemicals in the brain. Another positive side effect of eating sugar includes a release of the chemical in the body that acts as a pain reliever.
- Any hormonal issues can create cravings since hormones are an integral part of the processing of energy in the body. If you have or think you have a hormonal imbalance or deficiency, seek professional medical care.
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Method 2
Method 2 of 3:
Nutrition and Dietary Changes
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Eat a real meal. If you are craving something sweet, check to see if you are just hungry. [5] X Expert Source Tara Coleman
Clinical Nutritionist Expert Interview. 22 October 2020. Eating a healthy meal can decrease a sweet craving triggered by low energy. [6] X Research source When choosing food for your meal. pick healthy foods that will provide energy, such as protein, fiber, and complex carbohydrates.- Increase protein in your meals, such as fish, chicken, lean red meats, and nuts.
- Avoid packaged meals that are full of sugar and bad ingredients such as salt.
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Consume more fiber. [7] X Expert Source Tara Coleman
Clinical Nutritionist Expert Interview. 22 October 2020. Fiber helps you to maintain healthy sugar levels in the body, which will reduce the sugar drop that leads to your cravings. It will also help you feel full for longer amounts of time. Look for foods with larger amounts of fiber, which help fill you up.- Pick foods such as whole grains, broccoli, artichokes, whole wheat pasta, raspberries, and various beans.
- The daily recommendation about of fiber is 35 to 45 grams for women and 40 to 50 for men. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source [9] X Research source Understanding Normal and Clinical Nutrition Hardcover 2011 by Sharon Rady Rolfes , Kathryn Pinna, and Ellie Whitney [10] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
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Have small meals. When sweet cravings are triggered with lower energy throughout the day, another strategy is to spread out meals throughout the day. This will help you avoid the energy decline that comes from periods of not eating.
- Some research suggests five to six smaller meals versus three big meals help maintain a full feeling thought-out the day. Try to increase the healthy amount of calories you intake per day when adding more meals, but don't eat five to six normal sized meals. This will increase your caloric intake by a large amount. [11] X Research source
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Read labels. Sugar is hidden in most processed foods. If you cannot read the ingredients or there are a lot of them, it is probably high in sugar. Other common names for types of sugar are agave syrup, brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, lactose, maltose, sucrose, high-fructose corn syrup, fruit juice concentrate, honey, invert sugar, malt sugar, molasses, raw sugar, sugar, and syrup. [12] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
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Choose better sweets. Sweets do not have to be complicated, super fancy, or a huge dessert. It might be best to choose a simple sweet that isn't full of processed, unnatural ingredients. Eating simple sweets also means avoiding processed foods which are often higher in sugar. [13] X Research source Try other options such as fruits and dark chocolate.
- Avoid candy, cakes, cookies, and ice cream. [14] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
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Drink more water. One of the easiest ways to cut sweets out and decrease your cravings is to drink more water. This will help you avoid sugary beverages as well as keep you hydrated and healthier. [15] X Expert Source Tiffany Stafford, CPT
Life Coach, Personal Trainer, & Holistic Nutritionist Expert Interview. 26 March 2020. Avoid drinks with high sugar such as sports drinks, soft drinks, and some fruit drinks. [16] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source- If you don't like plain water, try all naturally flavored seltzer water.
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Skip the artificial sweeteners. Artificial sweeteners are not a solution to avoiding or decreasing sugar cravings. There is also mixed research around the impact of artificial sweeteners and the increased risk of cancer. Artificial sweeteners include saccharin, aspartame, acesulfame potassium, sucralose, cyclamate sodium, and neotame. [17] X Trustworthy Source National Cancer Institute An agency in the National Institutes of Health focused on cancer research and patient support Go to source
- Find a healthier sweetener such as stevia extract. It has no calories and is naturally derived, which means it comes from the stevia plant instead of from chemicals like artificial sweeteners. Stevia has also demonstrated effectiveness in treating high blood pressure and intestinal discomfort. However, stevia has been known to interact with some medications, such as anti-inflammatory and anti-fungal medications. Ask your doctor if stevia is safe if you take any of these medications. [18] X Research source
- Other healthy sweeteners are maltitol and xylitol. Both look like sugar and taste sweet, but unlike sugar, they won't cause cavities. Don't abuse them, however, as they have laxative effects.
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Method 3
Method 3 of 3:
Behavioral Changes
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Practice mindful eating. Practice mindfulness while eating. Mindfulness is not a diet but a way to be present while eating, break bad habits and bring awareness to habits around eating. Mindfulness encourages you to know when we are truly full and pay attention to your body’s signals that you are full. The benefit of mindfulness eating is decreases over eating meals as well as desserts. [19] X Research source [20] X Research source
- To help with mindfulness, try something new. Often we eat the same breakfast, lunch, and dinner on a regular basis. Try to switch it up with new recipes or vegetables and meats you don't normally eat.
- Pay attention to each bite. This includes looking at your food, enjoying the look, savory each bite, and spending a moment after to enjoy the experience. Turn off the TV and avoid other distractions so you can enjoy each bite. [21] X Research source
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Take a break before dessert. Your brain needs time to register it is full after a meal. It takes time for the brain to retrieve signals from the digestive hormones. [22] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source It differs from person to person, but it is recommended to wait 20 to 30 minutes before eating dessert.
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Find an alternative activity. If you find that you are craving sweets, try an alternative activity that alleviates your emotional triggers or helps provide that break between a meal and something sweet. [23] X Research source If you are bored and you want to grab that bag of candy just to fill the time, try one of these other activities:
- Take a walk
- Try mediation
- Write in a journal
- Chew sugar-free gum
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Limit access. Another strategy for avoiding sweets is to limit access to temptation. This could be removing it completely or putting it out of sight. Research shows that removing items or at least making it harder to access them decreases consumption. It provides more time to think about if you really, really need or want the sweet. You can try:
- Throwing away all sweets and sugar in your house.
- Hide sweet items on the top shelf making it harder to reach.
- Place healthier items in sight, such bowl of fruit on the counter instead of a cookie jar.
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Expert Q&A
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QuestionHow can I break sugar cravings?Tara Coleman is a Clinical Nutritionist who has a private practice in San Diego, California. With over 15 years of experience, Tara specializes in sports nutrition, body confidence, and immune system health and offers personalized nutrition, corporate wellness, and online learning courses. She received a BS in Biology from James Madison University and spent six years in the pharmaceutical industry as an analytical chemist before founding her practice. Tara has been featured on NBC, CBS, Fox, ESPN, and Dr. Oz The Good Life as well as in Forbes, Cosmopolitan, Self, and Runner’s World.Craving sugar may just mean you're hungry. Try having a healthy snack or a meal.
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QuestionWhat can I have to stop sugar cravings?Tara Coleman is a Clinical Nutritionist who has a private practice in San Diego, California. With over 15 years of experience, Tara specializes in sports nutrition, body confidence, and immune system health and offers personalized nutrition, corporate wellness, and online learning courses. She received a BS in Biology from James Madison University and spent six years in the pharmaceutical industry as an analytical chemist before founding her practice. Tara has been featured on NBC, CBS, Fox, ESPN, and Dr. Oz The Good Life as well as in Forbes, Cosmopolitan, Self, and Runner’s World.Adding more fiber into your diet can help you feel more full and could help curb your cravings.
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QuestionWhat helps with food cravings?Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.Sometimes, distracting yourself may be a way to avoid food cravings. Go for a walk or call a friend if you catch yourself craving something unhealthy.
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Tips
- Sweet cravings can also be caused by an addiction to sugar. Try tracking how much sugar you typically eat in your diet. If you regularly eat a lot of it, you could be dealing with a physiological addiction, in which case eating a healthier, more balanced diet will help with your cravings. [24] X Expert Source Tiffany Stafford, CPT
Life Coach, Personal Trainer, & Holistic Nutritionist Expert Interview. 26 March 2020.Thanks
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References
- ↑ Stice, E., Burger, K.S., Yokum, S. (2013). The relative ability of fat and sugar tastes to activate reward, gustatory, and somatosensory regions.Am J Clin Nutr. 98(6): 1377-84
- ↑ Tiffany Stafford, CPT. Life Coach, Personal Trainer, & Holistic Nutritionist. Expert Interview. 26 March 2020.
- ↑ http://www.hsph.harvard.edu/nutritionsource/2015/01/13/3-strategies-to-prevent-overeating/
- ↑ https://www.psychologytoday.com/blog/the-athletes-way/201301/cortisol-why-the-stress-hormone-is-public-enemy-no-1
- ↑ Tara Coleman. Clinical Nutritionist. Expert Interview. 22 October 2020.
- ↑ http://authoritynutrition.com/3-step-plan-to-stop-sugar-cravings/
- ↑ Tara Coleman. Clinical Nutritionist. Expert Interview. 22 October 2020.
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
- ↑ Understanding Normal and Clinical Nutrition Hardcover 2011 by Sharon Rady Rolfes , Kathryn Pinna, and Ellie Whitney
- ↑ http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Frequently-Asked-Questions-About-Sugar_UCM_306725_Article.jsp
- ↑ http://www.washingtonpost.com/national/health-science/three-squares-vs-a-day-of-smaller-meals-which-is-better-for-healthy-weight-loss/2013/08/26/c926fc80-036e-11e3-a07f-49ddc7417125_story.html
- ↑ http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Frequently-Asked-Questions-About-Sugar_UCM_306725_Article.jsp
- ↑ http://www.hsph.harvard.edu/nutritionsource/2015/01/13/3-strategies-to-prevent-overeating/
- ↑ http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Frequently-Asked-Questions-About-Sugar_UCM_306725_Article.jsp
- ↑ Tiffany Stafford, CPT. Life Coach, Personal Trainer, & Holistic Nutritionist. Expert Interview. 26 March 2020.
- ↑ http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Frequently-Asked-Questions-About-Sugar_UCM_306725_Article.jsp
- ↑ http://www.cancer.gov/cancertopics/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet
- ↑ http://www.livescience.com/39601-stevia-facts-safety.html
- ↑ http://www.hsph.harvard.edu/nutritionsource/2015/01/13/3-strategies-to-prevent-overeating/
- ↑ http://www.uhs.berkeley.edu/eda/7Mindful.pdf
- ↑ http://www.uhs.berkeley.edu/eda/7Mindful.pdf
- ↑ http://www.health.harvard.edu/blog/why-eating-slowly-may-help-you-feel-full-faster-20101019605
- ↑ http://www.hsph.harvard.edu/nutritionsource/2015/01/13/3-strategies-to-prevent-overeating/
- ↑ Tiffany Stafford, CPT. Life Coach, Personal Trainer, & Holistic Nutritionist. Expert Interview. 26 March 2020.
About this article
Article Summary
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To stop sweet cravings, eat a healthy sweet, like fruit or dark chocolate, to satisfy your cravings. You can also try chewing some sugar-free gum to distract yourself from the cravings rather than indulge them. Eating smaller, more frequent meals may keep you feeling fuller throughout the day and less likely to have cravings. You may also find you can stop cravings by keeping sweets out of sight or out of your home entirely, since making sweets harder to get can help you eat fewer of them. For information from our Social Worker reviewer on how to recognize and understand what may be triggering your sweet cravings, read on!
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- "The suggestion of healthy substitutes stood out for me. I love chocolate and I love ginger now, too, because it has that same sweet punch. However you can not eat it as fast, causing you to enjoy it more with the lingering aftertaste." ..." more
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"The suggestion of healthy substitutes stood out for me. I love chocolate and I love ginger now, too, because it has that same sweet punch. However you can not eat it as fast, causing you to enjoy it more with the lingering aftertaste."
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