How to Manage Sugar Cravings: Effective Strategies for Lasting Control

Sugar cravings can feel like an overwhelming challenge for many women, especially when we are tired, hormonal, or on the roller coaster of addiction. A stressful day at work, a long afternoon with the kids, or simply the irresistible temptation of dessert… Sugar calls to us like a siren song. But understanding the reasons behind cravings and learning how to manage them can empower us to make healthier choices. Here are some strategies for lasting control.

1. Get the Right Blend of Nutrients

One of the most effective ways to manage sugar cravings is to make sure we’re achieving the right balance of nutrients in our diet. This means incorporating an adequate amount of protein, carbohydrates, and healthy fats.

Protein

Many women don’t consume enough protein, which is crucial for maintaining stable blood sugar levels and curbing cravings. Research suggests that women should aim for about 1 gram of protein per kilogram of body weight. For example, if you weigh 70 kg (approximately 154 lbs), you should target around 70 grams of protein each day. Good sources include lean meats, fish, eggs, dairy products, legumes, and plant-based proteins like tofu or quinoa. Consuming enough protein not only helps you feel full longer but also stabilises blood sugar levels, reducing cravings.

Carbohydrates and Healthy Fats

Carbohydrates are an essential source of energy, but choosing the right types is key when it comes to managing sugar cravings. Whole grains, fruits, and vegetables provide complex carbohydrates along with fibre, which helps maintain satiety. Healthy fats, such as those found in avocados, nuts, and olive oil, also help promote feelings of fullness and give us long-lasting energy.

2. Include Soluble Fibre

Soluble fibre is another powerful ally in managing sugar cravings. It’s found in foods such as legumes (beans, lentils, chickpeas), oats, and certain fruits like apples and oranges. Studies have shown that soluble fibre slows down the digestion and absorption of sugar, which helps prevent blood sugar spikes and crashes.

For example, a study published in the American Journal of Clinical Nutrition found that diets high in fibre are linked to better blood sugar control and reduced hunger levels. Incorporating foods rich in soluble fibre not only keeps you feeling full longer but also helps stave off sugar cravings.

3. Seek Dopamine Hits

Our brains are wired to seek pleasure, and sugary foods give us quick dopamine hits that feel rewarding. However, there are healthier ways to stimulate dopamine production without resorting to sugar.

Cold Water Exposure

Cold water exposure is an effective way to boost dopamine levels. A quick cold shower (try 30 seconds!) or even splashing your face with cold water can invigorate you and help reset your cravings.

Exercise

Regular physical activity is another fantastic way to increase dopamine production. A study in the journal Neuroscience & Biobehavioral Reviews highlighted that exercise releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. Aim for at least 150 minutes of moderate-intensity exercise each week - whether it’s brisk walking, cycling, or dancing—whatever gets your heart pumping!

Quality Sleep

Never underestimate the power of sleep. Research indicates women need between 7-9 hours of quality sleep per night to function optimally. When well-rested, your body is better equipped to manage stress and resist the allure of sugary snacks.

4. Eat Enough Throughout the Day

One common trigger for sugar cravings is not eating enough during the day. If you skip meals or don’t consume enough calories, you may find yourself starving in the afternoon, leading to increased cravings for sugary foods.

To beat this, prioritise regular meals and snacks throughout the day. Incorporate balanced snacks, like an apple with almond butter or Greek yogurt with berries, to keep your energy levels stable and prevent extreme hunger.

5. Manage Stress Effectively

Stress is one of the primary culprits behind sugar cravings. When stressed, our bodies release cortisol, a hormone that can lead to increased cravings for sweet and high-calorie foods.

Stress-Reduction Techniques

Try infusing stress-reduction techniques into your daily routine. Practices such as yoga, meditation, deep breathing exercises, and spending time in nature have all been shown to lower stress levels. Even taking a few minutes each day to engage in a hobby or practice mindfulness can dramatically improve your overall wellbeing.

6. Prioritise Quality Sleep

Tiredness can lead our brains to search for quick sources of energy, often resulting in sugar cravings. A study published in the Journal of Clinical Endocrinology & Metabolism found that sleep deprivation can disrupt hormones that regulate hunger, leading to increased appetite and cravings for high-sugar foods.

Sleep Hygiene

To improve sleep quality, establish a consistent sleep schedule, create a relaxing bedtime routine, and make your sleep environment as comfortable as possible. Aim for 7-9 hours of sleep per night. Limit screen time before bed and try unwinding with calming activities like reading or practicing gentle yoga (I also love yoga nidra).

Here's the thing: Managing sugar cravings is not about willpower! It’s about understanding the factors that drive those cravings and taking proactive steps to address them. Get the right blend of nutrients, incorporating soluble fibre, find natural dopamine hits, eat enough throughout the day, manage stress, and prioritise quality sleep, and you can control sugar cravings - long term.

If you’d like to take a 28-day break from sugar in a supported environment – join my Sugar-Free Challenge! We kick off on November 4. Education, expert talks, support, accountability, and all the tools you need to change your relationship with sugar – for good. Check out the November Sugar-Free Challenge.