25 Great Ways to Curb Sugar Cravings

Use the extra time to ask, Do I really want this? You may find that gives you the resolve to make a healthier choice.

9. Or wait even longer

If 25 seconds isn’t cutting it, try a 10-minute delay — and promise yourself that you can have the snack after the break, Pope says.

“Don’t say, ‘I’m not going to eat that.’ Say, ‘If I still want it in 10 minutes, I’ll have some,’ ” she explains.

Find a distraction during that time, such as watching a YouTube video or stepping outside. Even better, take a little stroll. In one small study, University of Exeter researchers found that a brisk 15-minute walk reduced cravings.

Chances are, you will feel more control after the break than you did in the moment, Pope says, making it easier to combat cravings.

Instead of a sugary cookie, grab a banana. It’s naturally sweet and contains fiber, so you feel full.

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10. Reach for a piece of fruit

Swapping fruit for junk food for can give you the sweet hit you need without the calories. Fruits such as bananas, raspberries, mangoes, grapes and blueberries are naturally sweet and also contain beneficial compounds like antioxidants and fiber, which helps you feel full. 

To make fruit taste even sweeter, try freezing it, Pope says. For an indulgence that feels more like dessert, go for a frozen fruit bar with no added sugar. 

11. Drink more water

Sometimes, you think you’re hungry but you’re really just thirsty. The feeling of thirst is often mistaken for hunger, says Audrey Zona, a New Jersey-based health coach and founder of Zo Healthy. “If you feel hungry, first drink a big glass of water, wait a few minutes and see what happens,” she suggests. “Chances are, you’re thirsty and your body is just mis-signaling.” To ward off dehydration and the associated cravings, Zona recommends drinking about half of your body weight in ounces each day.

12. Move your body

Doing several few minutes of heart-pumping exercise releases appetite-supressing hormones in your brain that make it easier to resist a craving. A burst of physical activity also suppresses your appetite for hours after the activity, according to a study in the journal International Journal of Obesity.

Incorporating regular, moderate exercise into your daily schedule will improve your overall mood and energy levels, which can decrease your tendency to reach for sugary foods as a comfort mechanism, says Alex Foxman, M.D., medical director for Achieve Health and Weight Loss.

“Even simple activities like a daily walk can make a significant difference,” he says.

13. Practice mindful eating

Mindfulness means being fully present and engaging in the moment, and it can help you in “recognizing true hunger versus a craving for sugary foods,” Foxman says.

Some research has found that mindful eating may be tied to lower sugar consumption and lower blood sugar levels.

If you typically eat while scrolling through social media or streaming your favorite show, Foxman suggests putting distractions aside, eating slowly, and savoring the taste, smell and texture of your food, while paying attention to cues that you are full.

14. Avoid long stretches of not eating

Try to eat a healthy meal or a healthy snack every few hours during the day.

Because your body’s main source of fuel is sugar, if you go too long without eating, your body will crave sugar (or carbs that convert to sugar) for a quick hit of calories, and you’re likely to overindulge, explains Kylie Bensley, a registered dietician and founder of Sulinu, a company specializing in post-surgical nutrition.

“Eating healthy balanced meals including protein, fat and healthy carbohydrate sources throughout the day is the best way to reduce sugar cravings,” Bensley says. 

Caffeine can cause dehydration, which can lead to more frequent sugar cravings.

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15. Reduce your caffeine intake

Too much caffeine can cause dehydration , which can lead to more frequent sugar cravings, Zona says. 

In addition, Cornell University researchers found that caffeine consumption may decrease your perception of sweetness, making foods seem less sweet. That may be why you crave a cookie or baked treat to go along with your afternoon cup of coffee. 

“Try replacing your afternoon coffee with a cup of green tea,” Zona suggests.

16. Amp up your fiber intake

Research shows fiber can be an effective appetite suppressant. It helps bust cravings because it prevents your blood sugar levels from spiking and lingers in your digestive tract, helping you feel full, says Jeanette Kimszal, a registered dietitian and founder of Root Nutrition & Education in New Jersey.

Foods rich in fiber include whole grains like oats, vegetables and fruits such as berries, apples and mango. For older adults, the Institute of Medicine recommends 30 grams of dietary fiber per day for men, and 21 grams for women. For easy tips on increasing fiber, see 8 Ways to Get More Fiber in Your Diet.

17. Eliminate fat-free, low-fat and ultra-processed foods

Many processed and diet foods contain large amounts of sugar and carbohydrates to compensate for the lack of flavor and fat, sending you on a roller coaster ride of sugar highs and lows, Zona warns.

They stimulate the brain to produce dopamine, a brain chemical that makes you feel good. “Unfortunately, when dopamine levels drop quickly, we experience a crash” that leads to more sugar-seeking, she says.

18. Don’t deprive yourself completely

If you feel denied, your cravings may get stronger and harder to resist, leading to a binge later in which you consume much more sugar than you would have, Bensley says. Studies suggest that short-term deprivation increases food cravings.

Bensley recommends allowing yourself one small sweet treat a day under 300 calories. For instance, have a peppermint patty or a fruit roll-up.

“This gives you permission to have a sweet treat every day in a mindful way,” she says. “You are able to plan it into your day in a way that is healthy.”

19. Combine something sweet with something healthy

If you need a sugar splurge, Pope recommends pairing it with a healthier option to help fill your stomach and keep you feeling satisfied.

“Eating it with something else that has protein or fiber will fill you up more and help with blood sugar control and hunger hormones,” Pope explains.

Try spreading Nutella or chocolate sauce on a banana or honey on an apple. Or mix chocolate chips with nuts, dried fruit and high-fiber cereal to create a satisfying, high-protein trail mix. 

If sugary food cravings hit you after dinner, go for a walk or do something else instead of reaching for a snack.

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20. Substitute a healthier habit

Food cravings are sometimes learned behaviors associated with certain events or environments, so identify what your triggers are and try to substitute a behavior that’s healthier.

If you notice that you always feel the need to indulge in a sweet treat after dinner, for example, replace it with another activity such as going for a walk, taking a relaxing bath or calling a friend. 

Or, if a sugar craving hits you every afternoon at 4 p.m., plan ahead and have a non-sugary, protein-filled snack at the ready. 

21. Make hot cocoa

Another option if you are craving chocolate? A mug of hot chocolate prepared with low-fat milk, unsweetened cocoa powder and a natural sweetener like honey or maple syrup. Or try a sugar-free sweetener like stevia or monkfruit.

Hot cocoa can be a lower calorie choice than a candy bar or cookie, and you can savor it over 10 minutes, giving you time to get past the craving,..

In addition, research indicates cocoa powder can help suppress appetite, and the protein in the milk will help you feel full. Some dietitians suggest adding a scoop of protein powder for an extra nutritional boost and to keep you satisfied for longer.

22. Think about your ‘why’

The more you link your desire to give up sugar to your long-term goals, the easier it will be to bust through a craving, Forman says.

Think beyond surface-level answers like “I want to look better,” and consider deeper, more underlying reasons. Do you want to be healthy enough to keep traveling? Be around to help raise your grandchildren?

Then figure out a way to bring that into your head in moments of temptation, Forman says, whether it’s hanging a photo of the grandkids on your pantry door or making your deeper goal the password on your phone.

23. Experiment with fermented foods

Fermented foods such as kombucha, kimchi and sauerkraut are packed with natural probiotics that improve your gut microbiome, possibly helping you conquer your cravings, Zona says.

Some evidence indicates that your sugar preferences may be tied to the mix of bacteria in your gut. Studies have also linked fermented foods to weight loss and appetite control.

24. Try ‘urge surfing’

“Urge surfing” is a mindfulness technique that involves recognizing a craving, accepting it and then riding it out without giving in to it.

This technique was first used to help drug and alcohol addicts, and research shows it’s an effective way to resist a craving, says Forman, who has published several studies demonstrating its success.

“It’s one of those strategies that people tend to say right off the bat is successful,” Forman says.

To try it, start by taking notice the next time a craving hits and reassuring yourself that it’s normal, Forman says. Then, pay attention as the urge gets stronger, crests and start to subside, just like a wave. It may help to talk yourself through it, Forman says: I feel the craving getting stronger now. I’ll let it carry me. I don’t need to eat a sweet to make it go away.

25. Give it a month

If there’s a food you simply can’t resist, commit to cutting it out of your diet completely for just one month, Forman says.

Although the first week or two will be difficult, if you can last for a month using the strategies above, your brain will adjust, Forman says, and your craving for the food should drop significantly.

“People imagine the longer you give up something, the harder and harder it will get,” he says. “In fact, once your brain adjusts to the fact that it’s just something you don’t eat, you will probably stop desiring or craving it altogether.”