How To Reduce Sugar Cravings

Managing sugar cravings is a common challenge that many of my clients face. Understanding the underlying causes of sugar cravings allows you to implement effective strategies, and empowers you to take control of your health.

Understanding Sugar Cravings

Cravings for sugar often stem from a combination of physiological and psychological factors.

• Emotional Factors: Sugar stimulates the brain's reward system by triggering the release of dopamine, a hormone which creates feelings of pleasure and reward. This makes sugar very addictive - it's the same process that occurs with drugs like opioids and cocaine! Stress, boredom, or negative emotions can drive us to seek pleasure from sugary foods, leading to emotional eating cycles. I talk more about recognising physical hunger in my post, Emotional Eating - Physical Hunger vs. Brain Hunger. You can get a free workbook to help you understand the emotional drivers of your habits - just subscribe to my newsletter.

• Blood Sugar Imbalances: Glucose (a type of sugar) is the body's primary source of fuel. For our cells, tissues and organs to function properly, they need a constant supply of glucose, in the right amounts. The body is always working to balance your blood sugar levels. When we eat foods high in sugar or simple carbohydrates (like white bread or pasta) they cause blood sugar to spike - this gives us quick energy, but it leads to a blood sugar crashes, where we feel tired. And feeling tired, the body wants more sugar and carbs to regain energy! It's a blood sugar rollercoaster that causes energy slumps and cravings, often around mid-afternoon and evenings.

• Nutrient Deficiencies: Nutrients, such as magnesium or chromium, are essential for the body to help regulate blood sugar levels. Deficiencies in these nutrients can intensify sugar cravings and disrupt energy regulation. Magnesium defficiency can also contribute to anxiety, so increasing magnesium intake can help reduce anxiety too.

The good news is that by addressing these root causes, you can significantly reduce sugar cravings and improve your overall well-being.

Balance Your Blood Sugar for Long-Term Control

One of the most effective ways to combat sugar cravings is to stabilize your blood sugar levels. When blood sugar stays within a healthy range, energy levels remain stable, and the desire for sugary foods decreases naturally. Here are some proven strategies to help balance blood sugar:

1. Have a Hearty Breakfast

Many people experience energy slumps and sugar cravings in the afternoon or evening. This often happens because they haven’t eaten enough earlier in the day, or because they're eating simple carbs for breakfast and lunch. To prevent this, prioritize a filling, protein-rich breakfast, including healthy fats and complex carbs - these release energy slowly, keep you feeling full, and fuel your body for longer. Instead of sugary cereals or pastries, opt for nutrient-dense choices such as:

• Porridge oats with nuts and seeds

• Beans on wholegrain bread

• Tofu, mushroom and tomato scramble

A whole-food breakfast helps regulate blood sugar and reduces cravings later in the day.

2. Add Healthy Fats, Protein, and Fiber

Avoid eating sugary or starchy foods on their own. Instead, always “clothe” your carbs by pairing them with protein or healthy fats. Eating protein or healthy fats first will slow digestion and prevent blood sugar spikes. It also helps gut health, because digestive issues like IBS can be caused by high concentrations of sugar in the gut. Some examples of pairings include:

• Adding avocado or hummus to toast

• Pairing yogurt or cheese with fruit

• Eating nuts with chocolate

3. Choose Natural Sweet Alternatives

If you have a sweet tooth, try using natural sweeteners with a lower glycemic index, such as fruit or maple syrup. You can also use ingredients like dark chocolate (70% or above), vanilla essence, or cinnamon to add sweetness without excess sugar.

4. Use Thermogenic Foods to Support Blood Sugar Regulation

Certain foods help stabilize blood sugar and support metabolism. Incorporating these into your diet can naturally reduce cravings:

• Cinnamon: Mimics the effects of insulin and helps regulate blood sugar.

• Ginger, turmeric, and chili peppers: Support metabolism and reduce inflammation.

• Matcha green tea: Provides antioxidants and stabilizes energy levels.

  
  

5. Incorporate Apple Cider Vinegar

Apple cider vinegar slows the breakdown of sugar and carbohydrates, preventing rapid blood sugar spikes. One tablespoon per day is enough to make a difference. You can:

• Add it to salads and dressings

• Drink it mixed with water

• Take it 10 minutes before eating starchy foods (such as pasta or dessert) to reduce blood sugar spikes by up to 30%

  
  

6. Move Your Body After Meals

Muscle cells use glucose from the bloodstream for energy, so movement helps lower blood sugar naturally. This is especially effective within 90 minutes of eating. Even 10 minutes of light movement can make a difference:

• Going for a short walk

• Dancing to your favorite music

• Tidying up around the house

7. Stay Hydrated

Dehydration can sometimes be mistaken for sugar cravings, because it creates similar symptoms (read about the differences here). Drinking plenty of water throughout the day ensures proper hydration and reduces unnecessary snacking.

8. Manage Stress Levels

Stress increases cortisol levels, which can enhance appetite and cravings for sugary foods. Incorporating stress-reduction techniques such as mindfulness, yoga, or deep breathing exercises can help. My clients have found that practical stress management strategies not only reduce sugar cravings but also improve their overall mood and energy levels.

9. Read Food Labels

Many processed foods contain hidden sugars, even in savoury items. When buying prepackaged food, check the ingredient list. Sugar can appear under different names, such as:

• Sucrose, fructose, lactose, or dextrose

• Syrups, fruit concentrates, or molasses

Ingredients are listed in order of quantity, so if sugar appears near the top of the list, the product contains a high amount of added sugars. Becoming aware of these hidden sources allows you to make more informed choices.

Take Back Control of Your Health

Reducing sugar cravings is a gradual process that involves mindful dietary choices and lifestyle adjustments. By balancing blood sugar, prioritizing nutrient-dense foods, and managing stress, you can break free from sugar dependency and sustain your energy levels throughout the day.

As a health coach, I’ve helped many clients implement these strategies successfully. If you're ready to take control of your cravings and improve your overall well-being, explore my services page to learn how personalized coaching can support your journey toward a healthier, more balanced life.