• Weight Management

How to Resist Sugar Cravings

Published: June 04, 2025
Updated: June 04, 2025
4 mins

Having constant thoughts and daydreams about your favorite dessert or that special ice cream you like from your store is a normal feeling. We all experience cravings of all kinds at one point or another, but having a knack for sugar doesn’t have to be a shameful thing. Our body needs some amount of sugar for fuel, but too much of it can be potentially detrimental. If your sugar cravings are getting in the way of your health goals, there are small changes you can make to phase out excessive amounts of sugar in your diet gradually. 

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What Causes Sugar Cravings?

It’s not uncommon to have more sugar cravings when you experience a lot of stress or traumatic events. Emotional eating is a common cause of sugar cravings. A lot of people may consume sugar as a coping mechanism during life-altering events. If you find yourself overconsuming sugar to deal with chronic stress, consider reaching out to a licensed mental health professional for help. A licensed therapist can help you find alternate outlets for managing stress. 

Sugar cravings can also occur if you experience blood sugar imbalances often. When the body feels like it needs more energy, the brain may interpret it as a desire for more sugar.

Why is Sugar Addictive?

Sugar, salt, and other addictive substances activate pleasure centers in the brain, which can make it difficult to stop craving them. Sugar provides the body with energy and helps to release insulin in the body among other bodily processes. For a short amount of time, the brain feels intense pleasure while eating foods high in sugar. Still, eating too much sugar can turn into a sugar crash (fatigue after eating high-sugar foods).

Sugar releases dopamine, a neurotransmitter responsible for activating pleasure and reward systems in the brain. Dopamine is also released when consuming highly addictive substances like alcohol and drugs. One study found that participants ingesting fructose or glucose experienced changes in control centers in the brain.

What Common Foods Contain a Lot of Sugar?

Added sugars are present in many foods in the U.S. Sweetened beverages are some of the leading foods containing high amounts of added sugar. 

The following foods are likely to have high amounts of added sugars:

• Sodas

• Pastries 

• Ice cream

• Sauces

• Sweetened yogurts

• Energy drinks

• Breakfast cereals

10 Tips for Preventing Sugar Cravings

You don’t have to cut out sugar entirely to feel healthy. Health experts recommend limiting sugar intake to under 25 grams a day if possible. However, healthcare provider recommendations may be different based on your weight and other personal health factors. You can replace some artificial sugar cravings with natural sugars like fresh fruit.

1. Focus on eating more protein and fiber

A key component of consuming less sugar is eating foods that increase satiety. Protein and fiber play an important role in helping you to feel full enough not to want to consume more sugar and keeping the gut healthy.

2. Replace artificial sweeteners with natural sweeteners

If you love your morning latte, you can start by making it at home and using a measured amount of natural sweeteners instead of artificial sugar sources.

3. Drink more water

Sugary drinks and snacks can cause the body to feel dehydrated. Health experts recommend drinking an average of eight cups of water daily to stay hydrated. 

4. Limit your exposure to sugar at home

It can be difficult to cut back on your sugar intake if you’re constantly seeing high sugar snacks and beverages in your home. Make a grocery list before shopping to ensure you only pick up low-sugar foods without being tempted to pick up high-sugar snacks.

5. Reduce your intake of highly processed foods

Many processed foods are rich in refined carbohydrates. The body breaks down refined carbohydrates into glucose. However, too much glucose can lead to hyperglycemia (when blood glucose is too high). Highly processed foods also have many added sugars.

6. Swap out some of your favorite high-sugar snacks with healthy alternatives

You don’t have to give up the sweet taste you love while cutting more sugar out of your diet. For example, if you love pancakes and biscuits in the morning, you can replace traditional syrup and ham with sugar-free syrup and mashed fruit.

7. Thoroughly read nutrition labels of purchased foods

High sugar is not always evident in the foods we purchase. Health experts recommend thoroughly reading the nutritional label on all packaged foods to know how much sugar you may be consuming in a meal. 

8. Practice strategies for managing stress

Stress is one of the main culprits when it comes to high sugar intake. Consider incorporating mindfulness practices like deep breathing techniques, journaling, and meditation to manage high stress levels.

9. Drink less alcohol

Many cocktails are high in sugar. Try to limit your alcohol intake to reduce your sugar exposure.

10. Get more sleep

A lack of sleep can lead to an imbalance in blood sugar levels that makes you feel hungry more often. This may increase the likelihood of reaching for a high-sugar snack late at night. Health experts recommend getting around seven to eight hours of sleep every night.

What are the Risks of Consuming Too Much Sugar?

It’s best to get control of your sugar consumption sooner rather than later to adopt healthy habits that carry you through your older years. As you age, the more likely you are to develop chronic health conditions like obesity as a result of poor diet and a lack of adequate exercise. 

In copious amounts, excessive sugar intake can increase your risk of developing chronic health conditions like fatty liver disease, high blood pressure, obesity, heart disease, and diabetes. However, knowing how to cut more sugar out of your diet starts with identifying the source of your high intake. Curbing a high sugar intake is vital for weight management and lowering your risk of disease.

What are the Benefits of Resisting Sugar Cravings?

Gradually, your body will respond positively to eating smaller amounts of sugar. Replacing less sugar with more fiber can help reduce symptoms like irritable bowel syndrome (IBS), Crohn’s disease, and obesity. 

Consuming less sugar can also help your gut function more efficiently and reduce inflammation in the body. Constant inflammation often leads to illness and a weakened immune system. 

Emotional eating is a big part of sugar overconsumption. In addition to the physical changes, low-sugar diets can also help prevent feelings of depression and anxiety.

Where Can I Learn More About Eating Less Sugar?

Healthy habits like eating a well-balanced diet and engaging in physical activity can help you feel more energized and protect your immune system. LifeMD can provide resources like complimentary “6s appointments” to support six key areas of health, such as nutrition (sustenance) and fitness (sweat).

LifeMD-affiliated healthcare providers can help you find ways to cut more sugar out of your diet and live a healthier lifestyle. At LifeMD, you can receive access to licensed healthcare providers who can give more advice on how to add more healthy foods to your diet.

Get started today by learning more about weight management and keeping yourself healthy.

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