3 Nutrition Hacks That Curb Sugar Cravings Fast

It's no secret Americans consume way too much sugar—about 66 pounds of added sugar per year per person [note].

And despite the abundance of new research, news reports and experts warning us about sugar's impact on our health, most of us still consume entirely too much of the sweet stuff.

Why is this?

Why can't we break free from sugar even when we understand it's affecting our wellbeing?

While nutritionists and integrative health practitioners have recognized the addictive nature of sugar for decades, science is finally catching up to support what we've long observed.

As reported by the University of California San Francisco , scientists at the U.S. National Institute on Drug Abuse used brain-scanning technology to show that sugar causes changes in subjects' brains similar to how cocaine and alcohol affect the brains of those struggling with addiction.

These neurological changes are believed to intensify cravings for more sugar, creating a challenging cycle that can feel overwhelming [note].

So if you've ever described yourself as "addicted to sweets," there's genuine science behind that feeling.

This understanding is crucial because it shows us that willpower alone isn't always enough when it comes to overcoming sugar cravings.

This may sound simple, but we all understand how powerful habits can be in our daily lives.

Since childhood, most of us have been rewarded for good behavior, hard work, achievements, medical appointments, navigating difficult times, and celebrating joyful occasions with sugary treats.

This naturally programmed us to view sweets as both reward and comfort.

Landed a big promotion at work? Celebrate with a sweet cocktail.

Feeling overwhelmed with a new baby? A chocolate indulgence feels soothing.

It's your birthday? Naturally, cake and ice cream are part of the celebration.

These patterns are deeply ingrained, but they are patterns nonetheless.

And the most effective way to shift unhealthy habits is often by gently replacing them with nourishing alternatives.

Let's explore 3 simple nutritional approaches that can help you overcome sugar cravings and develop healthier eating patterns that truly serve you.

When our blood sugar becomes unbalanced, we naturally reach for quick energy sources, often in the form of sugary foods.

And while a candy bar or vending machine snack may provide temporary energy, you'll likely find yourself experiencing an energy crash within an hour or two...

...which naturally leads you to seek another quick fix, creating that familiar cycle.

If you've ever experienced those 3 o'clock energy dips, you understand exactly what we're describing!

If you're generally healthy without diabetes or other chronic blood sugar concerns, a simple way to maintain stable blood sugar is to nourish yourself every 3-4 hours and include quality protein at each meal and snack.

This might look like an egg on toast for breakfast, an apple with almond butter for a mid-morning snack, a salad with chicken or steak for lunch, a protein shake for an afternoon boost, wild-caught salmon with brown rice and vegetables for dinner, and (if you're naturally hungry) a small handful of nuts before bed.

Another essential element in maintaining blood sugar stability is prioritizing quality sleep.

Multiple studies have shown that even one night of disrupted sleep can significantly impact your insulin sensitivity [note].

Therefore, we encourage committing to 7.5-9 hours of restorative sleep each night (for more guidance, check out our previous article: Trouble Sleeping? Try These 5 Simple Sleep Hygiene Tips ).

Finally, incorporating the right type of movement regularly can work wonders for blood sugar balance.

The most effective sugar-balancing exercises are high intensity interval training workouts (HIIT)—where you exercise intensely for 1 minute, rest for 2-3 minutes, then repeat this pattern.

HIIT workouts have been proven to improve insulin sensitivity [note] , enhance appetite control [note] , reduce stress [note] and provide an efficient way to maintain fitness.

Learn more in: How to Exercise Less (and be healthier for it).

Many of our Knew Health Community Members ask us: if I want to reduce sugar, what natural sweeteners can I use for my coffee, beverages, desserts, and treats?

Our gentle suggestion is: if overcoming sugar cravings is your goal, try to use any type of sweetener sparingly, even natural ones.

The approach here is to lovingly retrain your taste buds to find satisfaction in the natural sweetness that whole foods provide.

For example, we often suggest replacing processed desserts with naturally-sweet alternatives like baked fruit with walnuts, sweet potato puree with warming cinnamon, or banana "ice cream" made by blending frozen bananas until creamy like soft serve.

If you find you need to add a touch of sweetness while you're transitioning (especially in the beginning), a small amount of pure Stevia can be helpful.

And remember, the more whole, nourishing foods you include in your daily routine, the less space and desire you'll naturally have for processed options.

While protein helps create blood sugar stability, adequate amounts of quality fats can significantly satisfy both hunger and sweet cravings.

Unlike highly processed carbohydrates and added sugars, nourishing fats from sources like nuts, olive oil, wild-caught fish and full-fat dairy provide deep satisfaction without creating blood sugar spikes.

For example, those ice cream cravings you might experience can often be satisfied by including some healthy fats in your day.

Examples of nourishing fats include:

• Avocados
• Wild-caught fish
• Extra virgin olive oil
• Nuts and seeds
• Butter and ghee (preferably from grass-fed sources)
• Full-fat, unsweetened dairy products (preferably from grass-fed sources)
• Coconut oil

If you suspect you may have a true sugar addiction and/or have a family history of addiction, today's guidance offers a wonderful starting point.

However, since genuine addictions often benefit from personalized approaches, you may find it helpful to seek additional support from an integrative functional medicine practitioner.

If you sense your sugar cravings stem more from ingrained habits or emotional comfort patterns, following these supportive strategies should help you experience meaningful positive changes.

That said, we understand that shifting long-held patterns takes patience and compassion with yourself! If you're still finding challenges, we'd be honored to support you through our Health Coaching programs.

By analyzing specific blood work markers and taking time to truly understand you as an individual, we can identify any underlying factors (nutrient deficiencies, gut health imbalances, etc.) that may be affecting your progress.

Learn more at: knewhealth.com/individual.

Remember, the most effective way to transform habits that no longer serve you is by lovingly replacing them with patterns that truly nourish you. Today's approaches will help you do exactly that.

To your sweet success and vibrant health,

-The Knew Health Team