We all know that feeling — you've hit the 3 pm slump, you're feeling low energy and you need a little pick-me-up. It's after dinner, the sugar cravings have hit and it's time for dessert.
It's been a long day and you just know a sweet treat would make it all a little easier.
It's the morning after a big night and you just want to order all the high-sugar, fatty foods to your doorstep to eat in bed.
But how can you stop sugar cravings? Wanting to eat a balanced diet is one thing, but actually doing it can feel challenging, especially when you're trying to beat sugar cravings.
If you're tired of sugar cravings messing up your diet, leaving you feeling lethargic or causing weight gain, we've got your back.
In this article, we'll break down everything you need to know about sugar cravings, from what causes them, to how to manage them, to healthy snacks you can enjoy just as much as your favourite sugary snack, and more.
What causes sugar cravings?
As it turns out, there are all kinds of things that cause sugar cravings. A combination of biological, psychological, and lifestyle factors, sugar cravings can be the result of:
Blood sugar levels
Eating refined carbs or sugar causes a quick spike in blood sugar, followed by a crash. This crash can make you crave sugar again, as your body seeks to stabilise blood sugar levels quickly [1].
Hormones
Hormones like insulin and ghrelin (the hunger hormone) play big roles [2]. Insulin helps regulate blood sugar, so when it's imbalanced, the sugar cravings hit.
Additionally, hormones like leptin (which tells you when you're full) can sometimes be less effective in signalling satiety when you’ve eaten a lot of sweet foods, which means you may not feel satisfied after a meal.
Stress
This is "sweet treat" central. When stressed, your body releases cortisol, a hormone that can lead to cravings for quick energy sources — often sugary foods — because the body perceives stress as a need for immediate energy [3].
Sleep deprivation
It's no secret that getting a good night's sleep is important to our health. Lack of sleep can impact hormones that regulate hunger and appetite.
Less sleep can lead to higher levels of ghrelin, which increases hunger, and lower levels of leptin, making it harder to feel full [4][6].
Habit and routine
Got a "sweet tooth"? Eating sugar can become a habit, especially if you tend to eat it around certain times or in specific situations (like dessert after dinner).
Over time, your brain associates certain cues with sugar cravings.
Dopamine and reward system
Sugar releases endorphins and dopamine, the “feel-good” neurotransmitter, in the brain, reinforcing the desire to eat more.
This effect can contribute to the cycle of cravings, as sugar essentially hits the reward pathway in the brain [5][6].
What to do when you're experiencing a sugar craving
When a craving hits, there are several strategies you can try to stop sugar cravings in their tracks without immediately reaching for the nearest high-sugar foods.
Pause and hydrate
Sometimes cravings are a sign of dehydration [6]. Drink a glass of water and wait a few minutes. This can often help reduce or even stop the sugar craving.
Take a hot shower
One study indicated that taking a hot shower may help blood sugar levels, but in general, food cravings often pass quite quickly, so redirecting your attention during that time can help them fade [7].
Chew gum
Sometimes chewing gum, or even just the taste of something minty, can distract from sugar cravings. Even better, brushing your teeth signals to your brain that mealtime is over.
Go for a workout
When you're craving sugar, going for a workout or even just taking a quick walk can help by releasing endorphins and changing your focus [6].
A change of scenery or a bit of fresh air can also reduce the sugar craving.
Eat a balanced snack or a lower-sugar alternative
Choose a snack that combines protein, fibre, and healthy fats — like nuts, Greek yogurt, or an apple with peanut butter. These nutrients help stabilise blood sugar, keeping you fuller and reducing your craving for sweets [6].
Otherwise, a small amount of something sweet without added sugar — like fruit, yoghurt with berries, or dark chocolate (70% cacao or higher) — might just satisfy your craving.
How to prevent sugar cravings
Being able to stop sugar cravings when they hit is one thing, but how do we actually prevent them from popping up so regularly?
Well, it often involves fostering new, healthy habits that help you keep your blood sugar levels stable, reduce stress, and address other factors that drive cravings. Here are some tips:
Identify your triggers
The first step is to check in with yourself when your sugar cravings occur. Do they hit when you're tired, stressed, or bored, in a certain location, doing something specific?
Working out what the trigger is can help you to beat sugar cravings in the long run [6].
Even better, when you address the underlying issue, it can often make the craving less intense. For example, if you regularly skip meals and then find yourself eating sweet treats late in the afternoon, you probably need to look at your overall food intake.
If you're dealing with chronic stress, you may want to implement some new stress management techniques, like meditation, deep breathing, yoga, or working regular short breaks into your work day.
As your stress levels come down, you may find that you're able to make healthier food choices throughout the day.
Or if you find yourself eating more sugar when you're bored at home, replace the sweets in your pantry with healthier snack options — this can help you avoid temptation.
Avoid skipping meals
When you skip meals, your blood sugar drops, which creates a greater likelihood of sugar cravings later [6][8]. To prevent this, aim to eat a balanced meal every 3-4 hours to maintain stable energy levels.
When it comes to your food choices, choose complex carbohydrates — think whole grains, fruits, and vegetables — over refined carbs. These foods release sugar slowly into your bloodstream, providing sustained energy without the spikes that trigger cravings.
Additionally, healthy fats from sources like avocados, nuts, seeds, and olive oil also help keep you full, which can reduce the temptation for sugary snacks.
Focus on protein and fibre
While we're on the topic of balanced meals, let's talk about protein and fibre content.
Protein and fibre take longer for your body to digest. This means you feel fuller for longer, and it reduces the blood sugar spikes that lead to cravings.
Include foods like eggs, lean meats, nuts, beans, and whole grains at each meal. Don't have time for all that? Pilot's Weight Reset Shakes might be the option for you.
With 20 essential vitamins and minerals, each shake contains more than 40% of your daily vitamin needs. Even better, they're packed with fibre and high-quality whey protein, which contains all 9 essential amino acids and limits the loss of muscle mass.
Stay active
Exercise is another great way to relieve stress, and by lowering your cortisol levels, you may find that your craving for sugary foods diminishes, also. But that's not all.
Regular exercise also improves brain function and cognition, which makes it easier to resist any sugar cravings that arise [6][7]
Try mindful eating
Mindful eating can help you to learn the difference between actual physical hunger, as opposed to emotional cravings.
When you do eat sugar, try eating slowly, without distractions, and paying attention to your body's hunger and fullness cues.
Improve your sleep quality
Lack of sleep can disrupt your hunger hormones and increase sugar cravings [4][6]. Aim for 7-9 hours of good quality sleep per night to help regulate hunger and manage sugar cravings.
Healthy foods to eat when you're craving sugar
When those pesky sugar cravings do strike, eating a healthier option can satisfy the craving without sending your blood sugar on a rollercoaster ride. Here are 9 nutritious snacks that can help curb sugar cravings:
- Fruit: Naturally sweet and full of fibre, vitamins, and antioxidants, fruit can satisfy cravings. Berries, apples, oranges, and bananas are all great options. Pairing fruit with a bit of protein or healthy fat, like nuts or yoghurt, can make it even more satisfying.
- Greek yoghurt with berries: Greek yogurt is high in protein and creamy, which feels indulgent. Add a handful of fresh or frozen berries for natural sweetness and extra fibre.
- Dark chocolate: If you’re craving chocolate, try 1-2 squares of dark chocolate (70% cacao or higher). Dark chocolate has less sugar than milk chocolate and contains antioxidants.
- Chia pudding: Mix chia seeds with almond or coconut milk and let it sit to thicken. You can add a bit of vanilla extract or cinnamon for flavor and top with berries or a small drizzle of honey.
- Smoothies: Blend fruits like bananas, berries, and a handful of greens with unsweetened almond milk or Greek yogurt. This smoothie can feel like a dessert without added sugars.
- Cinnamon-spiced sweet potato: Roast sweet potato slices and sprinkle with cinnamon. Sweet potatoes are naturally sweet and high in fibre, which can help curb cravings in a healthy way.
- Trail mix with nuts and a few dark chocolate chips: Make a trail mix with nuts, seeds, and a few dark chocolate chips or dried fruit. The mix of protein, fat, and a hint of sweetness can be very satisfying.
- Avocado cocoa mousse: Blend avocado with cocoa powder, a bit of honey or maple syrup, and vanilla extract for a creamy, chocolatey treat that's full of healthy fats.
- Pilot's Weight Reset Shakes: Pilot's low-carb, low-calorie meal replacement shakes will satisfy your sweet tooth, without spiking your blood sugar levels. Even better, they're full of protein and fibre, which can help stop sugar cravings from popping up so often.
If you feel like you've been there, done that and tried it all when it comes to sugar cravings and weight loss, Pilot's Metabolic Weight Reset Program might be just what you need.
Our Metabolic Reset program offers scientifically-backed weight loss treatments that will help you reduce our sugar intake and approach weight loss in a way that's both healthy and sustainable.
At Pilot, we're not just about helping you get the weight off. We want to set you up for long-term success, which is where our health coaching comes in.
Our health coaches will be there to support you every step of the way — and to hold you accountable. We offer nutritional and fitness advice so that you're ready to break those sugar cravings for good, once and for all.
If you're ready to kick sugar cravings to the curb, check your eligibility today.
Image credit: Vlada Karpovich via Pexels
.jpg)
.svg)
