News Nutrition

7 Ways to Fight Sugar Cravings



Do you feel powerless against your sugar cravings? You know that white, powdery substance that just makes you feel “oh so good”. You can’t get it off your mind, and you keep coming back for more. The more you have it, the more you want it! But even when you try to stay away from it, it somehow sneaks into your life almost daily.

Now we’re not talking about some dangerous or illegal drug here. We’re talking about sugar. Even though sugar might sound harmless, it can actually cause lots of problems, from cravings, weight gain, binge eating and heart disease.

According to the USDA, the average American consumed 151 pounds of sugar in 1999—an all time high. Consumption dropped slightly and in 2010, the average American consumed 132 pounds. But if we put that into perspective, consider that the number was only 4 pounds in the year 1700!

Over half of the sugar we consume comes from soft drinks, fruit drinks, and sports drinks alone. The rest sneaks into our diets through ketchup, teriyaki sauce, chocolate milk and sweets like cookies, ice cream, cake and even cereal. In fact, some of the “healthy foods” like yogurt and instant flavored oatmeal can easily pack in 5-7 teaspoons of unnecessary added sugar. If you think about it, seems like we’re drowning in sugar and no one is wearing a life vest.

So, what can you do to reduce your craving and consume less sugar?


1) Just give in a little.



Eating a bit of what you’re craving, like a small cookie or a fun-size chocolate bar, can help stop you from feeling denied.


2) Chew on some natural gum.



Grabbing some natural gum, such as Glee Gum, when you’re craving sugar can help you avoid giving in to your sugar craving and keep you busy chewing.


3) Reach for some fruit.



Keep fruit around, like an apple at your desk or in your bag, so you can not only satisfy your sugar craving but also your hunger. You’ll benefit from both the fiber and nutrients AND get some sweet in. If you’re a snacker, keep healthy snacks handy such as nuts, seeds and dried fruits.

4) Go for quality, not quantity.



If you’re craving sugar, pick a rich, decadent sugary food, but keep it small. Instead of reaching for the king-sized candy bar, go for the small dark chocolate truffle. And eat it slowly, savoring each bite. It’s all about learning to incorporate small amounts in the diet to satisfy the craving while actually filling your stomach with less sugary and healthier options.




5) Walk around the block.



When that craving hits, try distracting yourself and doing something else. Changing the scene up or taking a walk can help you take your mind off whatever food you’re craving.


6) Skip those artificial sweeteners.



Even though artificial sweeteners might sound like a good idea, they don’t reduce cravings for sugar. They also haven’t shown an improvement on obesity.


7) Combine foods.


If you really can’t stop staring at that chocolate bar, why not combine the sugary food you’re craving with a healthful choice? You can mix some dark chocolate bits into your trail mix, or spread a thin layer of jam or maple syrup onto your pancake.

As you can see, it’s not actually that difficult to reduce your sugar cravings if you find a way that works for you. You may need more than one strategy to control those cravings and one tactic might work better one week than another.

It’s all about having a bag of tricks to try and play around with. Figure out what works, and you’ll be on a better path to a healthier lifestyle!

Facebook Comments

About the author

Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at if you have any suggestions. Thanks. Ps. Spread the word and check out our products at :)

Add Comment

Click here to post a comment