How to Curb Cravings and Put an End to Your Sugar Dependence

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Cravings. We all have them. Believe it or not, craving food is a normal biological response that we have as humans. For example, if your blood sugar is low, your body may crave certain foods or types of foods as a way to signal, “Um, hey, you need some carbohydrates—like now!” Cravings in this way can be super helpful, but cravings can also be hedonic. This means that food can also be craved for the pleasure of eating it. Hedonic cravings can help to explain why we crave ice cream and cookies after dinner because our brain remembers the pleasure we receive whenever we eat those foods.

If we constantly feed these cravings and continue to eat ice cream and cookies every single time we crave them, there is a good chance it may alter our brain's reward-processing mechanism. One of the unfortunate and inevitable components of sugar dependence is craving sugar. Conquering these cravings and kicking them to the curb can be challenging. Despite the difficulty it presents, it’s not impossible! Let’s talk about some tips you can use to curb those sugar cravings and put your excessive sugar intake to rest.

Protein-Rich Foods

A great way to satisfy your cravings is by consuming protein-rich food options. Foods that contain a higher protein content like eggs, seafood, chicken, nuts, seeds, fruits, and vegetables are more satiating, which means we feel more satisfied after eating them. You’re probably thinking, “How is protein going to help my sugar cravings?” The idea behind consuming high-protein foods instead of foods rich in added sugar is that protein helps prevent us from overindulging. Not to mention high-protein foods are a great way to get some additional benefits in the diet. There are numerous nutrients found in protein-rich foods such as thiamin, riboflavin, vitamin B12, vitamin E, zinc, and magnesium—so this is a huge plus! To recap, high-protein foods mean more satiety, more nutrients, and less sugar cravings—a win-win scenario if you ask me!

Sleep

Yes, you read that right. Sleep can help curb sugar cravings as it plays an important role in many aspects of our health. Whenever we get enough quality sleep at night, it allows our bodies to feel energized and ready to take on another day without sugar. If you lose sleep at night, you might be at risk for other lifestyle diseases, so pairing poor sleep with poor eating behaviors is a recipe for disaster. Don’t worry, though; I have some tips on how to make sure you’re waking up every day feeling rested and ready to take on another day. It can be helpful to avoid eating two to three hours before you fall asleep as this can prevent overindulging in sugar late at night. Another thing you can do to improve your sleep quality is to wear blue-light glasses when using your electronic devices. Turning off all electronics before you lie in bed can also be helpful. The best way to do this is to make a “no phone” rule for the bed, which means you do not allow your phone to enter the bed with you. This is an easy way to help you avoid staying up all night scrolling on social media, and it can help you wind down and fall asleep quicker.

Naturally Sweet Foods

Satisfy your chocolate cravings with other sources of carbohydrates that are more nutritious. Fruits contain sugar, but the sugar they contain is naturally occurring, which can certainly help your sweet tooth. Fruit is great because it contains fiber, antioxidants, vitamins, and minerals, which are important in fighting your sugar cravings. There are endless options of fruit to choose from, but if you’re looking for one of the sweetest fruits to help with your cravings—I got you covered. The top-five sweetest fruits are grapes, cherries, mangos, bananas, and apples. Keeping these fruits stocked and easily accessible at home will make all the difference when managing your cravings.

Managing your sugar cravings will undoubtedly be one of the hardest parts of tackling your sugar dependence, but it is possible. Making small, simple changes to your diet and lifestyle, like the ones mentioned above, can be extremely impactful. Starting small can help to make all of your desired changes sustainable. If you’re looking for more tips and tricks on how to handle the inevitable hurdles that arise when cutting out sugar, I encourage you to check out my new book Sugarless!