Relying on sheer willpower to avoid sweet cravings, especially on an extra busy or stressful day, can feel like a monumental task. The good news: There are research- and expert-approved strategies for how to stop sugar cravings fast to help you quiet that voice crying out for sweets—and maybe even eventually banish it altogether.
One reason that sugar cravings feel so strong and difficult to ignore is that they are often grounded in a deep biological, emotional, and habitual response. Because our bodies need glucose, we’re evolutionarily programmed to seek it out. “When sugar hits our tongue, it activates certain taste buds that send a signal up to the brain,” explained Nicole Avena, Ph.D., an associate professor of neuroscience at Mount Sinai School of Medicine and author of Why Diets Fail: Because You’re Addicted to Sugar. This activates the brain’s reward system: Feel-good dopamine is released and the behavior is reinforced, which makes us want to repeat it (just one more cookie!).
While sugar isn’t the only dopamine-producing food, it is unique in terms of how the body reacts to it. “Usually when we eat something new and tasty, dopamine is released the first time we taste it,” explained Avena. “This is an evolutionary advantage to help us pay attention to new tastes, in case they make us sick. If we eat something new and don’t get sick, typically the dopamine response goes away the next time. With sugar, it’s more like what happens with a drug of abuse, where dopamine is released every time it’s consumed.”
The gut-brain connection is also at work. “When that sweet thing you’ve eaten hits your gut,” Avena said, “it activates sugar receptors there, which signal the brain to release insulin.” That insulin signals fat cells to store extra glucose, fatty acids, and other calorie-rich substances. As a result, too few calories remain in the bloodstream, so the brain thinks it’s low on fuel, your hunger level rises, and sugar is appealing because it provides quick energy. Thus, the cycle begins again.
Meet the experts: Jamie A. Mullally, M.D., an associate professor of medicine and endocrinology at New York Medical College; registered dietitian Elizabeth Shaw, M.S., R.D., a registered dietitian nutritionist; Nicole Avena, Ph.D., an associate professor of neuroscience at Mount Sinai School of Medicine and author of Why Diets Fail: Because You’re Addicted to Sugar; DJ Blatner, R.D.N., a registered dietitian nutritionist and author of The Superfood Swap; Lauren Manaker, M.S., R.D.N., L.D., a registered dietitian nutritionist and women’s health expert.
But as much as your body is trying to get you to eat more sugar, consuming too much added sugar has been linked to conditions like heart disease, type 2 diabetes, and obesity. It’s all about finding balance, especially because sugar helps provide the fuel your body and brain need to function properly.
Ahead, nutrition experts share exactly how to stop sugar cravings once and for all.
How sugar impacts the body
Sugar doesn’t just make food taste sweeter; it fuels your body and drives essential functions. “Sugar is metabolized into glucose, which provides energy for your brain and muscles,” explained Jamie A. Mullally, M.D., an associate professor of medicine and endocrinology at New York Medical College. “We need carbohydrates because they provide glucose, which is the body’s main source of energy.”
However, not all sugars are equal in how they impact the body. Natural sugars, found in fruits, vegetables, and dairy, are delivered alongside essential nutrients like vitamins, fiber, and minerals. As a result, these sugars are processed more steadily by the body, releasing energy in a controlled manner that supports overall health. “Consuming nutrient-dense foods with natural sugars provides essential vitamins and fiber,” said Elizabeth Shaw, M.S., R.D., a registered dietitian nutritionist. On the other hand, added sugars, such as those found in sodas, candies, and some ultra-processed foods, provide a quick energy boost but lack nutritional value and are absorbed rapidly, causing spikes in blood sugar levels that may lead to an energy crash later on. “The key is to choose nutritious, whole-food carbs,” Dr. Mullally advised.
As mentioned above, excessive sugar consumption can lead to negative health outcomes over time. Frequent blood sugar spikes can overwork the pancreas, which produces insulin to regulate glucose levels, potentially increasing the risk of developing type 2 diabetes. Additionally, excess sugar may be converted into stored fat, contributing to weight gain and related problems such as heart disease. “Research shows high intake of added sugars diminishes the diversity of gut bacteria and increases levels of harmful bacteria,” noted registered dietitian Maya Feller, M.S., R.D., C.D.N., which can also contribute to metabolic disease, diabetes, and weight gain.
Is there a safe amount of sugar to consume?
For all these reasons, it’s best to avoid foods that contain added sugar as much as possible. But how much sugar should you eat in a day? The Dietary Guidelines for Americans recommend limiting added sugar intake to 10% of daily calories (50 grams for a 2,000-calorie diet), while the American Heart Association sets stricter limits of 25 g for women and 36 g for men. To support your overall health, prioritize whole foods with natural sugars, which nourish your body while reducing reliance on added sweeteners.
Smart ways to stop sugar cravings
“Your brain can readapt when you cut back on sugar, and you won’t crave it as much,” said Avena. “However, it can take a while, even months, for this to happen, depending on the severity of dependence on sugar one has.” Use these expert-backed tips to break the cycle.
Find the root of the craving
In many cases, a sugar craving may not actually mean what you think it does. Sugar prompts the release of dopamine and is often treated as a reward, so that may be all that your body is looking for. To figure out if this is the case, take a minute to notice what’s going on in your body and address the root cause of your discomfort. Per Permanente Medicine, you may be craving sugar because you’re stressed, tired, bored, hungry, or dehydrated. See if you can pinpoint one of these and then try to address it directly.
Track your sugar intake
It sounds tedious, but it will really help you see the bigger picture of your diet. “Keep a sugar log for a week to figure out where your sugar is coming from,” suggested DJ Blatner, R.D.N., a registered dietitian nutritionist and author of The Superfood Swap. You may not realize how much sweetened salad dressing you’re eating until you write it down.
Start with small changes
“My motto with all my clients is ‘small changes lead to big differences,’” said Shaw. Try to pinpoint one area that’s a significant contributor to your daily intake of added sugar. “If this is soda or juice, decrease your portions gradually instead of cutting it out cold turkey,” she recommended.
Identify patterns
If you notice that a sugar craving hits you at 3 p.m. daily without fail, that’s a good sign that you should add a protein-filled afternoon snack to power you through the day, says Promaulayko. This will not only make you feel better, but also set you up for fewer nighttime cravings. Try prepping a non-sweet snack, like hard-boiled eggs, at the start of the week so you’ll have something handy to head off trips to the pantry or vending machine.
Design meals wisely
Make sure every meal you eat contains protein, healthy fats, and fiber. This will help keep you full and help stabilize your blood sugar, explained Lauren Manaker, M.S., R.D.N., L.D., a registered dietitian nutritionist and women’s health expert. Smart breakfast options: a vegetable frittata with sliced oranges, avocado on whole-wheat toast topped with an egg, cottage cheese with berries and walnuts, a protein-rich smoothie, or even dinner leftovers.
Find your favorite recipes
Figure out lower-sugar dishes you love that make you feel satisfied, not deprived, suggested Manaker. Pick two go-to breakfasts, two go-to lunches, and two go-to dinners, and keep the ingredients on hand so you can stay consistent and have something healthy to make even on busy days.
Be adventurous in the kitchen
While it helps to have delicious staples, being curious in the kitchen can provide a fun outlet and get you started on healthier eating habits. Explore new recipes and eat produce you’ve never tried before. “Focus on what you’re adding to—not subtracting from—your diet,” said Blatner. “Enjoy the process of finding naturally sweetened or no-sugar swaps.”
Make energizing choices throughout the day
Healthy habits that extend past meals (such as sleeping seven to eight hours every night, drinking plenty of water, and getting at least 30 minutes of daily physical activity) can give you the steady energy you need to get through the day without depending on foods and drinks full of added sugar, said Blatner.
Show yourself grace
The evolutionary drive to nourish your body is strong, so don’t beat yourself up if you’re struggling to cut back on sugar—and know that completely eliminating it from your diet isn’t worth it. “Because humans enjoy sweets, it’s difficult to cut them out entirely, and doing so can lead to feelings of deprivation, which might lead a person to go overboard when they finally have it,” said Marisa Moore, R.D.N., L.D., a culinary and integrative dietitian. Skip the guilt and shame and do what Moore recommended: Give yourself some grace to indulge every once in a while. You don’t need to follow a no-sugar diet to live a healthy life.
Try smart sweet swaps
If you’ve come to the conclusion that eating something sweet is the only way to banish your sugar cravings, try one of these expert-approved swaps instead of the sugary go-to:
- Instead of soda, sip unsweetened fruit teas or add fresh fruit, ginger, or herbs to H2O. You can also try a lower-sugar soda alternative, like OLIPOP.
- Instead of sweetened coffee and tea, stir in vanilla, cinnamon, coconut milk, or cocoa powder for a flavor kick.
- Instead of a sugary dessert, cover dates with cocoa powder, dip berries in dark chocolate, make ice cream with frozen bananas, or grill peaches or plums.
- Instead of sugary cereal, bake no-sugar granola, keep homemade protein pancakes in the freezer, or mix sliced dates, ripe banana slices, or stewed apples into oatmeal.
- Instead of flavored yogurt, blend frozen berries into plain versions.
- Instead of candy, opt for dark chocolate, which is high in helpful flavanols. You can also try a lower-sugar candy, like SmartSweets, Hormbles Chormbles, or Harken Chocolate.
—Additional reporting by the Editors of Prevention
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