8 Ways to Manage Sugar Cravings

If you get sugar cravings, you’re not alone—and you don’t have to be trying to cut sugar out of your life to have them. Whether you’re trying to go sugar-free, limit sugar or just trying to curb your everyday sugar cravings, your goal is definitely achievable. Our eight ways to manage sugar cravings will help give you a good start!  

Why You Crave Sugar or Sweet Snacks

There may be several reasons why you have sugar cravings. One of them is simple enough—sugar makes us feel good. Sugar releases feel-good chemicals in the brain, triggering serotonin and dopamine. This makes us want more when that feeling wears off.

Your gut could be craving sugar too, not just your brain. Certain bacteria in the gut feed on sugar and send signals when they are hungry for more. If you regularly eat food high in simple carbohydrates, you could be stuck in a cycle of eating, using up the short burst of energy these carbs provide, and then seeking sugar again.

Stress, hormonal shifts and poor sleep could also be involved. Sometimes, we mistake feelings of fatigue or thirst for hunger, which turns into cravings for sweet foods or drinks.

8 Ways to Manage Sugar Cravings

1. Grab some fruit when tough cravings hit.

Fruit gives you the natural sweetness you crave as well as other nutrients such as vitamins, fiber and antioxidants. They’re an important part of a healthy diet and, if you eat fruits that are in season locally, you will never get bored with your options. Berries, in particular, are a good choice for satisfying sugar cravings. They’re small, so you eat them like other snack foods and they’re high in fiber and low in sugar, so they can potentially keep you full longer. If you need a little more energy or protein, make yourself a fruit smoothie with some chia or flaxseeds, unsweetened almond milk and Greek yogurt with no added sugar.

2. Build a satisfying breakfast with protein.

Protein provides fuel for your body and makes you feel full and satisfied, so you’re less likely to overeat or grab an unhealthy snack mid-morning. When you start your day with refined sugars and carbohydrates—like with waffles, pastries, sugary cereals or white bread—your blood sugar spikes and later crashes leaving you feeling hungry and tired and wanting a quick fix. When you start your day with a high-protein breakfast—like eggs, cottage cheese or whole grain toast with avocado—you tend to get more nutrients, more energy and fewer sugar cravings.

3. Stay hydrated every day.

Are you really craving sugar or are you slightly dehydrated? Having a daily hydration routine can help ensure your body stays hydrated and make it less likely you’ll mistake thirst for hunger. Start your day with a glass of room temperature or warm water and lemon. Then drink water, herbal teas and sugar-free drinks like Ultima Replenisher electrolyte mixes that restore water to your body’s cells and tissues without adding any junk. See our Ultimate Guide to Sugar-Free Electrolyte Drinks to learn how electrolytes help with proper hydration and what ingredients to avoid in your sugar-free alternatives.

4. Choose natural sweeteners.

Natural sweeteners like honey, agave nectar and maple syrup have a lower glycemic index than refined sugar. This means foods and drinks using these natural sweeteners won’t affect your blood sugar levels as drastically as other sugar-filled foods can. Ultima uses organic stevia, which contains no added sugar, and plant-based flavors for a taste so delicious you won’t feel like you’re missing sugar.

5. Go for a walk.

When you’re tired or busy, you’re more likely to grab a sugary treat to satisfy your cravings. What you need is a good, energy-providing distraction. Go for a quick, brisk walk outside—or on the treadmill if you can’t get away from your home office just yet. Briskly walking or running or even a quick burst of intense exercise (think pushups, squats or jumping jacks) can release your brain’s feel-good chemicals and quell your craving before you reach for sugar. When you’re done exercising, not only is the craving gone, but you did something beneficial for your body and health too!

6. Keep healthy snacks at the ready.

Snacking through the day can be a smart way to keep your energy up and feel full so you can limit or resist sugar cravings easily. Stock your pantry and fridge with snacks that provide fiber, lean protein or healthy fats, so you get fuel for your body instead of a sugar rush and then crash. Greek yogurt, for example, is filling and provides protein and gut-friendly probiotics, which is an added bonus if your cravings come from gut bacteria.

Some other good choices include carrots and hummus, an apple and peanut butter, or almonds and dark chocolate. That’s right—even though dark chocolate has some sugar, good quality dark chocolate (70% or more) is typically low in sugar and contains antioxidants called polyphenols that are found in fruits, vegetables, teas and other plant-based foods. It can help you satisfy your sweet tooth in a healthier way than milk chocolate or other sweet snacks.

7. Eat more filling, well-balanced meals.

You may not even need snacks—or not as many—if you eat well-balanced meals that contain complex carbohydrates, fiber, protein and healthy fats. Complex carbs like steel-cut oats, quinoa, brown rice, sweet potatoes, asparagus and zucchini release glucose gradually into the bloodstream, so you’re less likely to have sugar cravings.

Fiber-rich foods like whole grains, chickpeas, beans, berries, vegetables and nuts slow down the absorption of sugar in the bloodstream. So, you won’t be fighting blood sugar spikes and crashes that lead to sugar cravings. Lean protein and healthy fats provide sustained energy to keep you going throughout the day without the lags that cause you to reach for a sweet treat. Choose skinless chicken, fish, lean pork or tofu, as well as olive oil, avocados, seeds and nuts.

8. Save time for weekly meal and snack prep.

Why do we reach for sugar when we suddenly feel a little hungry, tired or bored? Often because a sweet treat is the easiest snack available. Prepping meals and snacks for the week can be a lifesaver and a money saver, especially if you’re often on the go. Yes, it takes time and energy on the weekend or early in the week, but once you make it a habit, you’ll be surprised how quickly you can prep meals ahead. Storing healthy snacks in one-serving bags or reusable bins also makes it easy for you or your kids to grab better options from the pantry or skip the vending machines at work or school.

Stop Calling a Sweet Treat a “Guilty” Pleasure

Unless you need or want to get rid of all added sugar, moderation is key. If you find yourself giving in to sugar cravings, don’t feel guilty. Remember, sugar triggers your brain and gut to want it, so this isn’t just about your willpower. It takes time to break habits that make us feel good, but the nice thing about responding to sugar cravings with healthier options and sugar-free alternatives is they can make you feel good too.