How to Stop Sugar Cravings Naturally—And Why Quitting Sweets Cold Turkey May Backfire
These expert-approved methods work fast—without making you feel deprived!
We all have sugar cravings now and then. As it turns out, the drive to reach for something sweet is actually part of our biology. But the processed, sweet foods we reach for these days have taken our sugar cravings to an almost-insatiable level. In fact, the USDA estimates that in the past century, our daily appetite for sugar has skyrocketed by 1,615 percent. So what’s a woman surrounded by sweet temptation to do? Here we reveal how to stop sugar cravings—without feeling deprived.
What causes sugar cravings?
“Humans are hard-wired to seek out sources of sugar because it is the fuel for our brain and bodily functions,” notes Michelle Schoffro Cook, PhD, DNM, author of Essential Oils for Body, Mind & Spirit. But the processed foods we eat today are much higher in sugar than the sweet fare our ancestors ate.
“Today, most of our sugar comes from nutritionally-deficient candies, cookies, cakes, ice cream, etc.,” she says. “These foods cause blood sugars to quickly spike, so our body secretes insulin to control the dangerously-high sugars in our blood. This sudden drop causes cravings for sugar, and we find ourselves in a vicious cycle of craving sweet treats over and over again.”
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Research has shown that stress and boredom can contribute to sweet cravings. But hormone shifts also play a role. “Women are especially prone to sugar cravings due to hormonal changes linked to their stages of life, like menstrual cycles, pregnancy or menopause,” Schoffro Cook explains.
That’s a problem for our overall health: “The drop in blood sugar levels that occurs when we cave to sugar cravings can trigger symptoms such as fatigue, brain fog, blue moods and anxiety,” she says. Plus, a study in the journal Nutrients notes that a steady diet of sugary foods can increase risks of obesity, type 2 diabetes, hypertension and cardiovascular disease.
How to stop sugar cravings
“Reducing refined sugar intake and controlling sugar cravings are among the most powerful things you can do for your body to boost energy levels, keep them steady and protect against many chronic diseases,” Schoffro Cook states.
But she warns that trying to quit added sugar cold turkey can backfire. “If we just stop eating sugar altogether, our blood sugar levels drop and trigger sugar cravings, so we’re back in the same vicious cycle we were in before.”
Fortunately, there are simple ways to break the cycle. Here’s how to stop sugar cravings without setting off your body’s hunger hormones in the process:
Tap into the power of protein
Enjoying a protein-packed breakfast can curb sugar cravings for three to four hours afterward, say experts reporting in Nutrition Journal. And in more good news, Fred Pescatore, MD, notes that incorporating protein sources such as eggs, lean meats, nuts and Greek yogurt into other meals can cut sugar cravings, too. “Protein slows sugar absorption, preventing the blood sugar dips and swings that cause sugar cravings,” he explains.
“Protein also reduces the production of ghrelin, a ‘hunger hormone’ that increases our appetite for sweets and overall hunger levels,” Schoffro Cook adds. The proof: A study in the journal Obesity found that eating protein-rich meals lowered people’s levels of ghrelin for four hours.
Enjoy fresh fruit
Fruits such as apples, pears, berries, citrus and kiwi supply natural sweetness—and as Schoffro Cook explains, they do so without fueling subsequent cravings. “Eating fruit can satisfy a sweet tooth without damaging our bodies in the same way concentrated, refined sugars can,” she says. “They are typically low in sugar but high in fiber, which helps to regulate the absorption of sugar into the bloodstream.”
Indeed, a report in the American Journal of Clinical Nutrition suggests that the fiber found in fruit can control blood sugar spikes, helping you feel full and thwarting junk food cravings for up to three hours.
Opt for whole grains
Another smart strategy Schoffro Cook recommends: Opting for fiber-rich whole grains like brown rice or whole wheat rather than refined versions such as white rice or white bread. A study in the Journal of Diabetes & Metabolism suggests that incorporating whole grains into your daily diet can help curb sugar cravings within 12 weeks.
Swap your sweetener
It’s no secret that the table sugar we add to foods and beverages can keep our cravings going. But surprisingly, so can artificial sweeteners. A study in JAMA Network Open suggests that sucralose acts on the brain to trigger an uptick in appetite, including the urge for sweets.
And Australian findings reveal that consuming sucralose and acesulfame K, another common “fake sugar,” blunts the release of a gut hormone called GLP-1. That’s a problem since GLP-1 helps reduce sugar cravings by regulating blood sugar and appetite.
That’s why Dr. Pescatore recommends choosing natural sweeteners such as stevia or allulose, a sugar that contains approximately 1.6 calories per teaspoon. He advises using them in coffee, tea and whole grain cereals or baked goods. And to make a low-cal “soda,” add stevia or allulose to a mix of carbonated water and fruit or cucumber slices.
Take a whiff of peppermint
Wondering how to curb sugar cravings without actually eating anything? Inhaling the aroma of peppermint can reduce your overall appetite as well as help stop sugar cravings, say Wheeling Jesuit University researchers. And according to Schoffro Cook, the effects begin in as little as two minutes.
“Peppermint contains menthol, which may stimulate parts of the brain linked to appetite regulation,” she notes. “Plus, smelling peppermint has a calming effect, which may reduce the secretion of the stress hormone cortisol.” In fact, a study in the journal Stress & Health found that people experienced significant drops in cortisol (which can spur the urge to eat) after inhaling a peppermint scent for 10 minutes.
You can get the benefits by sniffing peppermint essential oil, she notes. But for another way to go, brew a cup of peppermint tea and inhale its aroma as you sip. (Discover more benefits of peppermint tea here.)
Go for a walk
Heading out for a walk has a powerful ability to stop sugar cravings within 15 minutes, according to a study in the journal Appetite. “Taking a 15-minute walk helps decrease cravings for sweets by reducing stress hormones and shifting our focus away from cravings to the sights, sounds and smells in our surroundings,” Schoffro Cook explains.
Can’t take a walk? British findings reveal that simply picturing yourself doing so can deliver similar benefits. Schoffro Cook’s advice: “Imagine yourself walking through a peaceful forest, garden, meadow or orchard while focusing on the colors and scents of plants, the sounds of breezes or the chirping of birds or anything else you might experience there.”
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