How to Reduce Sugar Cravings: Tips and Tricks for Everyday Life

Sugar cravings are something that many of us have dealt with at some point in our lives. It may have been following a demanding workday, when you got some unfavourable news, or when you were exhausted from taking care of the kids all day.

Or, occasionally, you may feel prone to consume sugar all day for no apparent reason. When these sugar cravings strike, we often reach for highly processed, highly refined, high-fat sweets—biscuits, chocolate, or everyone’s favorite Gulab Jamun.

Even though these foods might improve our mood momentarily, they don’t ultimately quell our appetite. In fact, they swiftly raise or lower our blood sugar levels, increasing our desire for sweets, thereby creating a vicious circle.

What triggers our sugar cravings, and how can we control them? Let’s explore the reasons for this and several doable tactics to assist with sugar cravings.

Why Do People Crave Sugar?

Although the reasons may differ from person to person, the following is the primary justification:

#1 Emotional and Psychological Trigger

Eating foods with added sugar may activate the brain’s reward system and lower cortisol levels (hormone), which might lift ease our tension ^[1].

Over time, we train ourselves to binge on these high-sugar foods as a means of relieving ourselves of fatigue, anxiety, or unhappiness because of how they make us feel ^[2].

This sets up a vicious loop of sugar cravings: when we’re anxious or depressed, we eat something sweet to make us feel better, and then we do it again.

#2 Low blood sugar levels

We may have sugar cravings when our blood sugar falls too low (for example, if we skip meals or limit carbs). This occurs because glucose, a sugar, is the brain’s primary energy source.

Our brains may send signals instructing us to eat food containing glucose if we don’t get enough. This way, the brain has a ready supply of the energy it needs to function ^[3].

It might be the reasons that staying hungry or skipping meals are not good for weight management goals! Eventually, it can lead you eat more sugary items! To meet your goals without any trouble, please seek expert opinions.

#3 Temptations

We may experience cravings for our favourite sugary foods when we see, smell, or think about them.

How to Reduce Sugar Cravings?

#1 Maintain Steady Blood Sugar Levels

A steady blood sugar level may aid in reducing sugar cravings. Don’t miss meals, and include low-glycemic (GI) index foods in your meals. It will help you maintain a stable blood sugar level.

Low GI foods cause your body to break down and absorb nutrients more slowly, which makes only a gradual rise in your blood sugar levels ^[4]. Doing this may stabilize your blood sugar levels and keep them from rising or falling.

Try the following low-GI foods regularly; they may help you curb sugar cravings:

• Oats
• Wholegrain bread
• Quinoa
• Sweet potatoes
• Lentils
• Beans
• Milk
• Yoghurt
• Fruits:
  • Bananas
  • Mangos
  • Kiwis
  • Pears

When looking for low-GI meal options, look no further than Aashirvaad Whole Wheat Atta. Atta is made from the finest grains, which are thick and have a golden amber color.

With contemporary “chakki-grinding” technology, Aashirvaad generates 100% Sampoorna Atta and zero maida atta.

If you are confused about how to increase your intake of low-GI foods, refer to our insightful article ” Low Glycemic Index Foods: Nourishing Carbs Choices.”

#2 Take Foods High In Fibre

High-fibre diets may help reduce sugar cravings by slowing down the absorption of sugar into the bloodstream ^[5].

Aim to eat high-fibre food at every meal. The following foods are high in fibre:

• Fruits: avocados, bananas, pears, apples, berries, and passion fruit
• Vegetables: eggplant, bitter gourd, broccoli, carrots, and beetroot
• Beans: black eye and kidney beans.
• Nuts and seeds: walnuts, almonds, chia, flax, and sunflower seeds
• Whole grains: whole meal pasta, whole bran cereals, and wholegrain bread.
• Other: leafy greens, popcorn, and sweet potatoes

For knowledge on fibre food items, refer to our insightful article ‘Fibre Fuel: Top Vegetarian Foods for Weight Loss’ and make your journey to Happy Tummy exciting and yummy.

# 3 Avoid storing sweets in your home

If you don’t keep your favourite sweets at home, it may help you better control your sugar cravings, but you don’t have to give them up completely. Instead, keep wholesome snack alternatives ready to eat in your home.

So next time you crave something sweet, cook nutritious muffins or combine fresh fruit chopping.

#4 Plan your Meals and Eat Mindfully

Organizing your meals may help you in many other areas of your life, particularly during a hectic workweek. Making a plan for your meals in advance may ensure that they are ready when you need them and prevent you from grabbing anything on the run, which may result in a less nutritious option.

Additionally, planning and anticipating your meal may make you less anxious about sugar.

Planning your meals may be difficult sometimes, and you’re always looking for new ways to increase your fibre intake. But you’re not sure how to go about it.

You don’t have to worry, though, since Aashirvaad Atta and a team of knowledgeable nutritionists developed the My Meal Plan, which estimates your daily fibre intake and creates a meal plan that satisfies recommended intake guidelines.

#5 Determine the Cause of Your Sugar Cravings

Do you have a sugar craving because you need to eat since you skipped a meal, or are you stressed, exhausted, or bored? You should take care of non-hungry eating, often known as “mind hunger,” if it’s due to something other than genuine hunger, including boredom.

If you’re bored, try to find something to occupy your time with nothing to do with food. If you’re stressed, take a break from the stressful situation and engage in a true stress-relieving activity ^[6].

Some ideas include taking a walk, getting fresh air, listening to music, talking to a friend, or engaging in some hobby.

#6 Consume Snacks High in Protein

Protein may lessen your cravings for sweets by stabilizing your blood sugar levels and keeping you feeling full. Snack on a protein-rich food, such as a handful of nuts or low-fat yoghurt.

#7 Consume More Fruits

Fruit is naturally sweet, as we all know, but unlike granulated, brown, or maple sugar—all types of added sugar—fruit sugar comes from nature. You may be astonished to see how effectively an exceptionally delicious produce may satiate even the most severe cravings ^[7].

Have fruit on hand in case you get a sugar craving. You’ll receive some sweetness, fibre, and nutrients.

#8 Stay Physically Active

Take a stroll immediately after work if you tend to reach for something sweet. Being physically active causes your body to release endorphins and raise serotonin levels, which lift your mood and lessen cravings ^[1].

By substituting it with walking for sugar at that time of day, you may help reprogram yourself so that your brain no longer associates it with sugar.

#9 Sip Some Water

Sugar cravings and dehydration are sometimes confused. If you notice a sugar hunger developing, have a large glass of water and determine whether you still want sweets.

After all, it might simply be thirst.

#10 Practice Mindfulness & Moderation

A need may have a more profound significance than it first appears, much like when your body interprets something as hunger when it’s genuinely thirst. This is when practicing mindfulness might be beneficial.

When you’re hungry, your desire for sugar increases and becomes more powerful. Your body will likely start searching for a rapid energy source if you spend too long without eating or snacking.

Even if this might satisfy your appetite, it’s unlikely to last until your next meal. So practice mindfulness, recognize the hunger timings, and give your body a nutritious option instead of remaining hungry for a long time and grabbing some sweets.

#11 Taking Care of Gut Health 

Sugar cravings are directly related to gut health, and abnormalities in gut flora may cause these desires. Use probiotics as part of your daily routine to maintain the health of your gut and prevent sugar cravings. 

Eating foods high in soluble fiber, such as fruits, vegetables, oats, legumes, and seeds, can also help control cravings and regulate blood sugar levels.

Chia seeds, rich in omega-3 fatty acids, are another excellent option for controlling sugar cravings. Adding herbs like fennel and ginger can further balance gut health and help prevent these cravings, ensuring a more stable and healthy digestive system. 

Guilt-Free Treats: Nourishing Options for Sugar Cravings

Luckily, you may eat many healthful items to satisfy your sugar cravings.

• Fresh fruits: Packed with fibre and micronutrients, the fruit may satiate cravings because it naturally includes sugar.
• Nuts and seeds: Packed with fibre, healthy fats, and protein, these foods also help you feel fuller for longer.
• Yoghurt: Rich in protein, gut-friendly bacteria, vitamins, and calcium, yogurt also provides the same feeling of fullness that nuts and seeds offer.
• Dark chocolate: If you enjoy chocolate, you don’t have to give it up! Dark chocolate contains antioxidants and other beneficial compounds that may promote health and is lower in sugar than milk chocolate. If you need some chocolate, opt for the dark stuff that’s at least 70 percent cocoa ^[8].
• Cheese and wholegrain crackers: Bring out the wholegrain crackers with cheese (that haven’t lost their fibre content), which together offer a good amount of protein, healthy fats, and complex carbohydrates to help satiate hunger delightfully and sustainably.

If you’re concerned about your sugar consumption or are prone to conditions such as diabetes, talk to our healthcare provider about what you may do. Reach out to our certified nutritionist for a 45-minute consultation and get a customized nutrition plan created just for you.

To Consider: You might have heard of different variations, such as coconut sugar or brown sugar. Please be informed that these variations can also have high calories, though they are relatively less refined. You can consider these alternatives, but seek expert opinion to avoid any issue!

Why Give Up Sugar?

A person’s health may improve if they consume less sugar. Consuming too much sugar has been connected to several detrimental health issues, such as ^[9]:

• heart disease
• type 2 diabetes
• obesity and metabolic syndrome
• high blood pressure
• dental plaque and cavities
• excessive cholesterol
• persistent inflammation
• nonalcoholic fatty liver disease

Limiting sugar in their diet may lower their chance of developing these illnesses. One way to receive all the vitamins and minerals they need without consuming extra calories is to swap out high-sugar items with nutritious ones.

Also, read our comprehensive article “ Stay Steady: The Top Benefits of Stable Blood Sugar ” article to understand why reducing sugar cravings may benefit you in the long term.

A Quick Review

Sugar cravings are common and affect many people. It is not your body’s need for food; your brain’s demand for a “reward” fuels cravings.

If you may have only one bite and stop there, indulging a little when you get a craving is absolutely fine. Still, giving in to the cravings is the worst thing you may do if you tend to binge and overeat whenever you taste something sugary.

If someone wants to go off sugar, they should do it gradually. Some may find it easier to deal with the reduced sweetness in their diet by switching up their diet or consuming sweets on special occasions.

Reducing sugar intake is a beneficial idea because it lowers the risk of various illnesses and may enhance general health.

Frequently Asked Questions