If you’d told me a year ago I’d be writing about how to curb sugar cravings, I would’ve laughed. For most of my life, I didn’t give much thought to how sugar affected me, until my health gave me a serious wake-up call in 2024.
Since then, I’ve had to make some major lifestyle and diet changes. And let me tell you, kicking the sugar habit hasn’t been easy. But through a lot of chats and appointments with health professionals, I’ve picked up some solid tips that have worked for me (and commonly work for others).
These aren’t magic fixes, but they’re simple, natural steps that have helped me manage my cravings and stay on track. I’ve tested and continue to use every one of the methods listed here in my daily life. I’m sharing them here in the hope they’ll help you too.
Eat naturally sweet foods
This one’s been the biggest game-changer for me. Oranges, blueberries, and bananas have helped me the most since changing diets. This is especially true when I mix them into things like oatmeal, porridge, or Greek yogurt.
I’ve found that if I don’t have naturally sweet foods at home, my eating habits fall apart fast. It’s too easy to grab something unhealthy when that sweet craving hits. So now, I make sure I always have some of these foods in the kitchen.
If you’re making a big diet or lifestyle change, don’t leave it to chance. Unless you’ve got willpower made of steel, you’ll end up reaching for something you’ll regret.
Fruits like berries, dates, apples, and bananas, or even sweet vegetables like carrots and sweet potatoes, can help you beat sugar cravings. They taste good, they’re good for your body, and they won’t mess with your blood sugar like candy or cakes do.
Also Read: Best Quick Snacks That Help Fight Fatigue
Focus on foods that include protein and healthy fats
Since my diet changes in 2024, I’ve been told by health experts countless times to focus on protein and healthy fats to help curb cravings, and this small change has been helpful.
I now have a small mix of nuts every day, eggs are a regular go-to for lunch, and I’ve even got into meals packed with beans, like a good five-bean chilli. I also have small portions of Greek yogurt, often mixing it with other foods. All of this helps keep those sugar cravings in check. It’s about giving my body what it needs throughout each day so that I don’t end up looking for a sugar fix late in the day.
Foods with protein and healthy fats, like nuts, Greek yogurt, eggs, and beans, help keep your blood sugar steady. When your blood sugar stays level, you’re less likely to crave sweets.
Always choose the whole grain option
This is something else I’ve focused on. And honestly, it’s one of the easiest swaps to make. When I’m out shopping, I just pick up the whole grain option. It’s not more expensive, sometimes it’s even cheaper.
Back when I made all these changes, I was worried about the taste difference when switching from white bread, rice, or pasta to whole grain versions. The truth is, if there is a taste difference, I can’t tell. Especially once you’ve added everything else to the meal.
This solution isn’t a magic fix for curbing sugar cravings, but I’ve found that keeping my blood sugar steady makes staying healthy so much easier. If it spikes, I start craving things, I eat too much, and sometimes I even break my diet. Based on the experts I’ve spoken to, this is common, and that’s why anyone trying to curb those sugar cravings should consider this switch.
Whole grains like brown rice, quinoa, and wholeg rain bread help stop your blood sugar from jumping up and down. Unlike refined carbs, they break down slower in your body. This gives you steady energy and helps you feel full longer, which means fewer sugar cravings.
Also Read: Easy Ways to Add More Protein to Your Meals Without Meat
Consider fiber when putting together your snacks and meals
I used to think high-fiber foods tasted awful. But the trick I’ve found is to mix them with foods that have great flavor. Leafy greens on their own? Boring. But throw them in a sandwich and they just work.
Little tweaks like this make a big difference over time. And fiber is one of those things experts always bring up whenever I’m “encouraged” into a food talk. I can’t say for sure which single change is doing the heavy lifting, but when I stick to eating well, including getting more fiber, I’m not craving sugar the way I used to. So this is a strategy worth adding to your toolkit.
Fiber-rich foods like oats, chia seeds, lentils, and leafy greens help you feel full. That feeling of fullness, called satiety, can stop you from reaching for sugary snacks. They also help your body digest food more slowly, which means your blood sugar stays steady. Again, this makes it less likely to crave sugar.
Don’t instantly think you’re hungry, you might be dehydrated
The first time I heard “staying hydrated” as a way to curb sugar cravings, I thought it sounded ridiculous. Unless they meant a cold glass of Dr. Pepper or Cherry Coke, which they didn’t!
However, once you learn how the brain reacts to what the body needs, it starts to make sense. Dehydration can feel a lot like hunger or sugar cravings. That confusion can send you straight to the snack cupboard, grabbing something your body doesn’t need.
A mistake like this can lead to a sugar spike, more cravings, and a whole afternoon of struggling to stay on track. The fix is to keep something hydrating nearby. It’s simple, but it works.
When cravings hit, try drinking a glass of water first. Many times, your body is just thirsty. Staying hydrated helps your brain and body work better, and it can stop you from eating when you’re not really hungry.
Don’t rely on willpower, it’s easier to avoid putting sweet snacks in your path
I know this one sounds obvious, but if you live with people who aren’t on the same diet as you, it can be a real nightmare, trust me. My wife and daughter still enjoy their sweet treats, but we’ve made a compromise: they don’t leave them in the kitchen or places I’ll easily see them.
It might sound silly, but when you’ve had a sugar-heavy diet in the past, breaking that habit is tough. Sugar is seriously addictive, some say more than drugs like cocaine. So keeping it out of sight and out of easy reach has been a huge help.
If you’re working or spending time around people who snack, it might help to avoid those spaces too. Just seeing it can start the cravings, and once you have one, it’s a slippery slope.
Instead of sugary snacks, stock your kitchen or workspace with healthy options. Things like fruit, nuts, or protein-rich snacks can satisfy hunger without starting a sugar craving.
Consider herbal teas and cinnamon in smoothies
My wife’s always been into herbal teas, but I was more of a coffee and soda guy, until last year. Now, I’m drinking herbal teas daily, and some of them are amazing for curbing sugar cravings.
Cinnamon tea and licorice tea are my go-tos. They’re naturally sweet, help with hydration, and can take the edge off a craving fast.
I’ve also started adding cinnamon spice into smoothies (if you like banana, try it with cinnamon in a smoothie). Not just for the taste (which is great), but because cinnamon is also known to help regulate blood sugar levels. If you’re not big on eating sweet fruits or snacks, turning to the right drinks can be a smart daily habit.
Licorice tea, apple tea, and cinnamon tea are naturally sweet and don’t have added sugar. They can give you that sweet taste you want without causing cravings later. Cinnamon also helps balance your blood sugar, which keeps those sugar highs and crashes away.
Small changes, done daily, can be the key to keeping sugar cravings in check. It’s working for me, and can work for you.