A lot of us crave for junk food a lot. Personally, this is one reason it is hard to stick on to a healthy diet. Cravings are majorly driven by the brain’s need for reward and not your body’s desire for food. If you are someone, who can take a bite and stop there, then indulging a little on these craving for sweets is absolutely fine.
Why Do We Crave Sweets?
Craving for sweets is a natural response driven by blood sugar fluctuations, emotional triggers, and dietary habits. For people with diabetes, this urge can be challenging as it may lead to uncontrolled blood sugar levels. However, with the right approach, you can effectively manage sugar cravings without compromising your health.
How to Control Craving for Sweets for a Diabetes-Friendly Lifestyle
However, if you tend to overeat and binge just as you get a taste of sugary foods, then giving into such cravings is the worst thing for you to do. So, how do you eradicate the very urge to eat sweets? We all need some tips and tricks to begin our transition. So, here are the top secrets that will help end your cravings for sweets and definitely for the good.
1. Avoid Processed Foods
Processed foods and sugar are just as addictive as cocaine or heroin. Eating sugar artificially triggers a region of the brain known as nucleus accumbent. This then leads to the production of the dopamine which is the pleasure neurotransmitter. The levels of dopamine tend to drop and we begin feeling low or a bit down. That is when we crave for this good and pleasant feeling again and again, thereby leading to sugar addiction.
2. Boost Your Serotonin
The happiness hormone also known as Serotonin can be accelerated in our body via right sleep schedule, diet and exercise. So, when you have enough serotonin you do not crave for sugar or sweets.
Manage Stress with Mindful Eating
Stress triggers cravings for comfort foods. Practice meditation, deep breathing, or yoga to reduce emotional eating and control cravings naturally.
Get Enough Sleep
Lack of sleep increases hunger hormones, making you crave sugary foods. Ensure 7-8 hours of quality sleep to keep your metabolism and cravings in balance.
3. Satisfy Your Sweet Tooth Naturally
Rather than going for artificial sugars you must opt for the natural sweeteners that have little or no calories. When there are no calories, it would not lead to an increment in the blood sugar levels thereby ensuring a check on your diabetes. Certain fruits and vegetables too can be used as an alternative to those harmful, addictive artificial sugars.
4. Drink Plenty of Water
Dehydration is often mistaken for hunger or sugar cravings. Drink plenty of water, herbal teas, or infused water with lemon and mint to keep cravings in check.
There may be times when you may feel that your body is demanding sugar. However, the fact of the matter is that your body is only dehydrated and is craving only for water. In case you still have that craving for sugar after drinking water, you can add some honey to the water and drink it. This way your sweet tooth is satiated without actually having a dessert.
5. Have Plenty of Greens
The green drinks have the ability to boost your energy and reduce your cravings for processed foods and sugar. So, have them in abundance.
6. Keep Your Blood Sugar Stable
You must consume several small meals all throughout your day instead of three large portions to avoid a dip in your blood sugar level. Ideally, you must consume your body’s requirement for animal protein between 11:00 AM to 2:00 PM. On the other hand, your evening meals should be gluten free grain like seeds such as millet, amaranth, quinoa or buckwheat.
If you keep a check on this, your body will produce more serotonin and you’ll naturally feel happier. This also ensures a better good night sleep. Take note, a fermented vegan protein also keeps the blood sugar levels in check.
7. Balance Your Meals with Protein & Fiber
Consuming protein-rich foods (like eggs, nuts, and lean meats) and fiber-rich options (like whole grains, vegetables, and legumes) helps stabilize blood sugar levels and reduce cravings naturally.
8. Eat More Sea Vegetables
The sea vegetables are rich in vitamins and minerals. They make for an incredibly healthy snack. When you eat anything sugary, it begins to deplete the minerals from your body. So, these sea vegetables will ensure that your body gets the minerals that your adrenals need.
9. Opt for Dark Chocolate
Craving sweets? Try dark chocolate (70% cocoa or higher). It satisfies the craving while offering antioxidants that support overall health.
10. Exercise to Reduce Cravings
Physical activity helps in reducing stress and balancing blood sugar levels, which can significantly lower your urge to eat sweets. Even a 10-minute walk after meals can help!
11. Choose Natural Sweeteners
If you must satisfy your sweet tooth, opt for natural sugar alternatives like stevia, monk fruit, or dates instead of refined sugar. These provide a sweet taste without spiking blood sugar levels.
Healthy Alternatives to Satisfy Sugar Cravings
| Craving for… | Healthy Alternative |
| Chocolate | Dark chocolate (70%+ cocoa) |
| Ice Cream | Greek yogurt with berries |
| Candy | Dried fruits (in moderation) |
| Sugary Drinks | Coconut water, herbal teas |
| Cookies | Almond flour or oatmeal cookies |
Final Word
Managing craving for sweets is possible with small, mindful changes in your diet and lifestyle. If you follow these 7 tips listed above, you won’t even crave for sugar and your taste buds will slowly and gradually begin to change. Try enjoying the natural sweet taste in alternatives like onions and carrots. With minor changes in your daily habits, you can free yourself from these sugar cravings and embrace a healthy style of living and eating.
