How to Reduce Sugar Cravings: Expert Tips

Sugar cravings are often difficult to resist because sugar activates reward and pleasure centers in the brain in a manner similar to addictive substances.

According to the American Heart Association, women and children should aim for approximately 6 teaspoons of added sugar per day, while men should aim for about 9 teaspoons.

Despite these guidelines, the average American adult consumes 17 teaspoons of added sugar daily.

The Biological Drivers of Sugar Cravings

The human preference for sweetness is considered hardwired, as it is the first taste humans prefer from birth.

Carbohydrates, including sugar, stimulate the release of serotonin, a feel-good brain chemical. The taste of sugar releases endorphins that provide a natural high and help a person feel calm and relaxed.

This preference is often reinforced when individuals use sweet treats as rewards, which can intensify future cravings.

The cycle of cravings is often exacerbated by the consumption of simple carbohydrates without the support of proteins or fats. While these provide a short-term energy boost, they can quickly leave a person feeling famished and wanting more sugar.

Strategies for Managing Cravings

Registered dietitian Beth Czerwony suggests that small, simple steps can help steady blood sugar and reduce the urgency of cravings.

Czerwony recommends eating balanced meals that include protein, high-fiber foods, and the recommended five servings of fruits and vegetables per day to help stabilize blood sugar levels.

Maintaining a consistent eating schedule is also critical. Czerwony cautions against skipping meals, noting that if a person does not eat all day, they will be way past hungry by the time they return home.

Other practical strategies to reduce sugar intake include:

• Keeping sugary foods out of sight while keeping healthy snacks within reach.
• Swapping sugar for herbs and spices to add flavor.
• Being mindful of hidden added sugars in processed foods, including juices, sauces, yogurt, and breads.
• Allowing a small amount of the craved food, such as a single small cookie, to help manage the urge.

Health Benefits of Reducing Added Sugar

While the body requires the natural sugars found in whole foods, added sugars are not necessary for health.

Cutting back on these added sugars can lead to several physiological improvements, including reduced fatigue, eased headaches, lower stress levels, and improved digestion.