Ways to Help Curb Sugar Cravings

Adapted from AARP Bulletin, July/August 2024

Eat a Protein-Packed Breakfast
Foods high in sugar or carbohydrates spike insulin levels. Protein gives energy while keeping blood sugar levels stable.

Focus on Sleep
Poor sleep affects the brain's rewards center and causes an attraction to unhealthy or sugary foods. Sleep deprivation also suppresses signals of fullness.

Pinpoint Sugar Triggers
Do you eat when you are anxious, lonely, or bored? Find what is driving our craving and then find alternate ways to handle those feelings.

Remove Temptation
Keep foods that you can't resist out of the house. If a spouse insists on keeping unhealthy food in the house, put it out of sign and out of reach. Keep healthy snacks within reach.

Set a Three-Bite Rule
If you give in to your craving, limit it to a small portion. The first two or three bites are the most enjoyable, and then put it away.

Keep Your Mouth Occupied
Choose a naturally sweet food and make it sweeter by freezing it. Try a frozen fruit bar (no added sugar) or gum. Naturally sweetened hot tea can also be a good choice.

Count to 25
When you get a craving, stop, take a deep breath, and count to 25. Use the time to ask, "Do I really want this?"

Walk It Off
Try going for a 15-minute walk. Tell yourself that you can have the treat if you still want it after the walk.

Try Urge Surfing
When a craving hits, reassure yourself that it's normal. Pay attention as the urge gets stronger, crests, and subsides, like a wave. Remind yourself that you don't have to eat to make the cravings go away.

Go Cold Turkey
If there is a food you can't resist, commit to cutting it out of your diet completely for a month. The first two weeks will be difficult, but if you can last for a month, your brain will adjust, and your caving for the food will drop.