Javascript is not enabled.

Javascript must be enabled to use this site. Please enable Javascript in your browser and try again.

Skip to content
Content starts here
CLOSE ×
Search
CLOSE ×
Search
Leaving AARP.org Website

You are now leaving AARP.org and going to a website that is not operated by AARP. A different privacy policy and terms of service will apply.

25 Great Ways to Curb Sugar Cravings

If you constantly crave cookies and candy, these science-backed tips can help you outsmart your sweet tooth


spinner image a donut rolling between a man's legs while he fights sugar cravings
It’s not surprising that many of us crave sweets — sugar has a physical effect on the brain, triggering the release of feel-good hormones like serotonin and dopamine.
Sam Island

It’s no secret that consuming too much sugar hurts your health. Sugary diets have been linked to everything from weight gain and cavities to serious problems like diabetes, heart disease and stroke. A 2023 study published in BMJ found 45 negative health effects from sugar, including increased risk of high blood pressure, depression and death from cancer. But when a craving for the sweet stuff strikes, it can be tough to resist.

Food cravings are common and can hit you for lots of reasons: stress, hormonal shifts, habit or even boredom, researchers say. More than 90 percent of Americans experience food cravings, studies show.

It’s not surprising that many of us crave sweets, says Anne Alexander, author of The Sugar Smart Diet. Sugar has a physical effect on the brain, triggering the release of feel-good hormones like serotonin and dopamine. Culturally, we also tend to associate sweet foods with safety, comfort and pleasure. In 2017, the government estimated that Americans consumed more than 17 teaspoons of sugar a day ­— about two to three times the amount the American Heart Association recommends.

These smart strategies can help tame your sweet tooth.

1. Eat a protein-packed breakfast

Foods high in sugar or processed carbohydrates spike your blood sugar and insulin levels in your bloodstream. When your blood sugar drops again in an hour or two, you will find yourself craving your next fix.

You can keep cravings at bay by starting your day off with a breakfast high in protein, Alexander says, such as eggs, Greek yogurt, cottage cheese or a low-sugar smoothie with protein powder.

Protein can give you energy while keeping your blood sugar levels stable.

It’s a strategy backed by research. A study published in Nutrition Journal found that people who ate a breakfast high in protein (40 percent protein) had fewer food cravings than those who skipped breakfast or had a breakfast that was only 15 percent protein. Check out more of the benefits of high-protein breakfast, including a smoothie recipe. 

2. Pinpoint your sugar pitfalls

Try to get to the bottom of what typically triggers your desire for something sweet, Alexander advises. Do you reach for a treat when you are anxious? Lonely? Bored?

Some people wolf down a sleeve of cookies when they need a distraction from a hard project at work. Others devour a bowl of ice cream to treat themselves after a hard day.

“After a complicated or busy day, what we really want is a hug.... But we find ourselves in the kitchen, looking for something to make us feel better,” Alexander says. “Give yourself a moment to really think about what is driving your cravings” and consider alternative ways to handle those feelings, she says.

3. Remove temptation

It sounds simple, but keeping foods you can’t resist out of the house is one of the easiest and most powerful ways to reduce cravings, says psychologist Evan Forman, director of the Center for Weight, Eating and Lifestyle Science at Drexel University. If you have a spouse who insists on keeping sweets in the house, put those foods out of sight and out of reach, like in a container at the back of a top cabinet. Then keep healthier snacks like fruit, nuts and cut-up vegetables within reach.

“If you don’t see the Oreos, your brain won’t say, ‘I have to have it,’” Forman says. “The harder and further away you can put those foods, the better off you are.”

4. Eat just a few bites of the food you’re craving

Some people who try to swear off sweets altogether end up losing self-control and binging. If that tends to happen to you, consider giving in to your craving, but limit yourself to a very small portion, suggests Jamie Pope, a registered dietitian nutritionist and assistant professor of nutrition at Vanderbilt University School of Nursing.

The first two to three bites give you “the most aesthetic bang for your buck,” Pope says. “Enjoy several bites and try to relish it.”

This strategy works especially well if you choose something rich and decadent like cheesecake or a chocolate truffle, Pope suggests. Or maybe you nibble on one Hershey’s Kiss or square of chocolate, letting it slowly melt on your tongue.

spinner image a man sleeping peacefully in bed
Poor sleep can affect the brain’s rewards center and make sugary foods more attractive.
Sam Island

5. Improve your sleep

When Columbia University researchers analyzed the sleep and eating habits of more than 500 women, they found that those who slept poorly consumed more added sugar than those who got a good night’s sleep.

“Poor sleep can affect the brain’s rewards center and make you really attracted to unhealthy or sugary foods,” says study coauthor Brooke Aggarwal, assistant professor of medical sciences at Columbia University Medical Center.

Sleep deprivation also suppresses signals of fullness, she says.

To increase your odds of conquering cravings, aim for seven to eight hours of sleep a night, Aggarwal says. (Check out these seven secrets for a better night’s sleep.)

6. Pop in a piece of gum

Research has found that chewing gum can suppress food cravings and help people eat less. Gum can also keep your mouth occupied if you’re in an environment with a lot of tempting foods, such as at a social gathering, Pope says. “I have people tell me they chew gum when they are preparing food so they don’t mindlessly taste,” she says.

A few companies have even developed gums specifically formulated to curb sugar cravings. One, created by a startup called Sweet Victory, uses a plant extract that blocks the sugar receptors on your tongue. (It’s not yet widely available.)

7. Sip hot tea

The next time you’re hankering for a treat, Pope recommends preparing a cup of hot tea. Because you sip it slowly, it can provide a calming experience that helps distract you from your cravings.

Flavors such as cinnamon, peppermint or raspberry provide a natural sweetness to satisfy your sweet tooth. You can also find unsweetened teas in dessert flavors like double dark chocolate, lemon chiffon and almond coconut macaroon.

8. Count to 25

When Rush University researchers rigged a vending machine to build in a 25-second delay when someone chose an unhealthy item, people often switched to a healthy option, according to a study published in the journal Appetite. It worked because humans prefer immediate gratification, the researchers said. So the next time a craving comes on strong, stop where you are, take a deep breath and slowly count to 25.

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.

spinner image a man reaching for a banana over a chocolate chip cookie
Instead of a sugary cookie, grab a banana. It’s naturally sweet and contains fiber, so you feel full.
Sam Island

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. 

spinner image a cup of coffee surrounded by white traffic cones
Caffeine can cause dehydration, which can lead to more frequent sugar cravings.
Sam Island

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.

spinner image Red AARP membership card displayed at an angle

Join AARP today for $16 per year. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine. 

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. 

spinner image a woman walking with clouds in the shapes of cake and donuts in the sky
If sugary food cravings hit you after dinner, go for a walk or do something else instead of reaching for a snack.
Sam Island

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.”

 

 

Unlock Access to AARP Members Edition

Join AARP to Continue

Already a Member?