Ever reach for a morning donut only to find yourself craving another treat a couple of hours later? Or rely on a candy bar to push through the afternoon slump, only to crash again and grab a soda for round two?You’re not the only one stuck in that cycle.The truth is, sugar gives us a quick jolt of energy, but that high doesn’t last. Before long, we’re back to square one, hungry again and wanting more. So, what gives? And how can you put those relentless sugar cravings in their place?Let’s break it down.
Why Do We Crave Sugar So Much?
Turns out, we’re practically born loving the sweet stuff. Babies prefer sweet tastes right out of the gate. And sugar doesn’t just taste good—it affects how we feel. It boosts serotonin (your feel-good brain chemical), and those sweet bites can even trigger a rush of endorphins, giving you a temporary sense of calm or pleasure.And here’s the kicker: the more often we treat ourselves to sugary foods, the more our brains start to expect and demand them, especially when we’re stressed or tired. That pattern is easy to fall into, especially since sugar is hidden in many everyday foods, such as bread, yogurt, condiments, and drinks.The American Heart Association says we’re going overboard—most Americans eat around 17 teaspoons of added sugar per day, while the recommended limit is six teaspoons for women and 9 for men.
8 Smart Strategies to Tackle Sugar Cravings Right Now
Ready to cut back but still find yourself reaching for the cookie jar? Try these tips the next time a craving hits:
1. Let yourself have a little
Deprivation can backfire. Instead of swearing off sweets completely, enjoy a small portion—maybe a fun-size chocolate or a single cookie. Savor it and move on.
2. Pair treats with nutritious foods
Want chocolate? Try a few dark chocolate chips mixed with almonds, or dip a banana in a bit of melted chocolate. This way, you get satisfaction plus some fiber and healthy fat to keep you fuller longer.
3. Try going cold turkey
For some, quitting sugar completely works best. The first few days can be rough, but your taste buds will begin to adjust, and over time, you may find fruit or mildly sweet foods start tasting sweeter.
4. Chew gum
Yep, really! Chewing gum can help distract your brain and keep your mouth busy when a craving strikes.
5. Keep fruit within arm’s reach
A juicy orange or a handful of berries can satisfy your sweet tooth and deliver antioxidants and fiber. Bonus: Dried fruit, nuts, and seeds also make great on-the-go snack options.
6. Change the scenery
When that craving hits hard, take a quick walk or shift your focus. A mental reset can help break the pattern.
7. Go for quality, not quantity
Craving dessert? Choose something special—like a rich truffle instead of a supersized candy bar—and eat it slowly. A small indulgence enjoyed mindfully can be more satisfying than an impulsive, mindless snack.
8. Don’t skip meals
Letting yourself get too hungry can lead to poor snack choices. Try eating every 3–5 hours, focusing on fiber, protein, and whole foods to keep your blood sugar (and appetite) stable. Even breaking meals into two parts—a breakfast sandwich now and yogurt later—can help manage hunger and avoid that crash.Also, rethink your drinks—soda, sweetened coffee, and even juice can be sneaky sources of sugar. Try sparkling water with lemon or plain iced tea instead.
5 Long-Term Habits That Keep Sugar Cravings in Check
Cutting back on sugar isn’t just about resisting the moment—it’s also about setting yourself up for success in the long run:
1. Avoid artificial sweeteners
They may taste sweet without the calories, but they don’t always reduce your desire for sugar, and may even exacerbate it for some people.
2. Reward your wins
When you’ve made it through the day (or week!) with fewer sugar splurges, treat yourself—just not with food. Think flowers, a new book, or an afternoon nap.
3. Plan your meals
Sugar cravings often strike when we’re unprepared. Take a few minutes each week to plan snacks and meals so you’re not left scrambling (and grabbing cookies) when hunger hits.
4. Recognize emotional triggers
Stress, boredom, sadness—these feelings often send us running for sugar. If emotional eating is a factor, consider finding healthier coping mechanisms, such as journaling, walking, or talking to someone you trust.
5. Be flexible and experiment
What works one week might not work the next. Have a few different tricks up your sleeve and find what works best for you in the moment. Whether it’s fruit, protein-rich snacks, or a distraction strategy, stay open to trying different approaches.
Bottom Line: Progress, Not Perfection
Sugar cravings are normal, and they don’t make you weak. Tackling them takes practice, patience, and a bit of strategy. Don’t expect perfection. If you slip up, just refocus and keep going.Every small step toward reducing your sugar intake can make a significant difference in your energy, mood, and overall well-being.Dr. David Samadiis the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.
