'I'm a Registered Dietitian—This Is the Best Way to Get Rid of Sugar Cravings for Good'

Sometimes, it seems like there just isn’t enough to help propel us through the day without a taste of sweet bliss. It’s that tugging sugar craving screaming, “Feed us something that will make the day feel better than this!”

Without it, the day can feel like it’s dragging on. If you’re struggling with this, you’re not alone. So, where do these sugar cravings come from? What is our body trying to tell us?

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To learn more about the science behind motivation, we turned to Tejal Parekh, RD, a registered dietitian, to help us as we navigate the research behind the common problem.

What Causes Sugar Cravings?

Sugar cravings are driven by a mix of biological, psychological and habitual factors.

Brain chemistry

Sugar triggers the release of dopamine, a neurotransmitter linked to pleasure and reward. This creates a cycle where eating sugary foods makes us feel good, reinforcing the craving for more. "Many researchers have found that eating sugar causes our brain to release dopamine," explains Parekh.

Related: 'I Cut Out Sugar for a Week—Here's What Happened'

Nutritional deficiencies

The foods we eat serve different purposes—some provide essential nutrients, others offer energy, and some do both. However, not all foods nourish our bodies equally.

Thus, if the body lacks certain nutrients, it may signal hunger or cravings as a way to compensate—sometimes for quick energy sources like sugar.

Emotional and behavioral triggers

Hunger can manifest in various ways. Sometimes, it’s a biological need for fuel. Other times—especially when tied to stress or boredom—it can trigger cravings that go beyond basic nourishment, leading us to seek out more food than we actually need.

Translation? When we associate sweet foods with comfort or reward, we may crave them even when we’re not physically hungry.

Habit

Regularly eating high-sugar, high-fat foods can create dependency. In fact, Parekh highlights a study showing that participants who consumed these foods consistently for weeks developed a stronger desire for them, while those who ate lower-sugar, lower-fat options did not. Unfortunately, sugar cravings can be a vicious cycle.

Related: Limiting This One Food Can Make Your Face Look Different

How to Reduce Sugar Cravings

In order to counter the aforementioned behavior and habits, it's important to be mindful of the things we are consuming. Here's how to start.

Modify your diet.

According to Parekh, you essentially have to "train" your body to say yes to eating foods that won't perpetuate the sugar-craving cycle. Eventually, your body will adapt, and so, too, will your cravings. You can kickstart the process by eating more of certain foods and less of others.

Foods to eat more of:

Prioritizing protein- and fiber-rich foods can help curb cravings and keep you feeling full longer. “These two nutrients have been found to help keep us fuller for longer,” says Parekh.

High-protein options to consider include meat, fish, poultry, beans, nuts, Greek yogurt, tofu and eggs. However, if eggs are out of your budget (which, let’s be honest, they often are these days), there are plenty of other nutritious alternatives.

For fiber, try snacking on vegetables, fruits, or beans—all great plant-based sources. Including these in your diet can help manage hunger and reduce the urge for sugary snacks.

Related: Cardiologists Say This Sugary Food Is Actually Great for Heart Health

Foods to reduce:

Alternatively, you'll want to reduce your intake of ultra-processed foods, though it can be challenging. (As I write this, I’m thinking about the Lucky Charms bars I stashed in my desk drawer earlier today.)

Especially since processed foods—often packed with sugar, salt, and fat—are everywhere in grocery stores, conveniently packaged in bags and boxes like my cereal bars. A quick glance at the ingredient list reveals a long list of additives and chemicals, which help extend shelf life, but may be detrimental to your metabolic health.

To make matters worse, grocery stores don’t make it easy to resist temptation. As shoppers navigate the aisles—often juggling children, pets, partners or their own cravings—these highly processed treats are strategically placed to catch their attention.

While avoiding these foods entirely isn’t always realistic, Parekh emphasizes that minimizing them can help retrain our taste buds, reducing dependence on artificially enhanced flavors.

Related: Swapping Your Daily Snack for This Can Lower 'Bad' Cholesterol and Boost Heart Health By 17%

Snack healthily.

Swapping out your go-to snacks isn’t always easy—I get it. I recently traded some of my usual favorites for cottage cheese as part of an assignment, and it was a real adjustment. But replacing processed treats like cookies, chips, and sugary cereal bars with healthier alternatives can make a big difference—and it's one your body will thank you for.

When cravings hit, consider reaching for fruits, nuts, roasted beans, seeds, popcorn or even cottage cheese (my latest experiment). Parek emphasizes that this shift can be a game changer: “If the temptation isn’t there, we are less likely to eat them," she explains. Maybe it’s time to pass those cereal bars along in a Buy Nothing group or donate them instead…

Related: The Sugary Food to Avoid Over 50, According to Cardiologists

Consider what's driving the urge.

Are you reaching for a snack because you're truly hungry, or is a busy schedule keeping you from taking a proper break? Incorporating healthier snacks throughout the day can help curb cravings—especially during long stretches without meals.

That said, experts recommend not going more than four hours without eating, even for those mindful of their weight. Skipping meals, including breakfast, can backfire. If needed, set a reminder—I do! Prioritizing whole, nutrient-dense foods over empty-calorie snacks will support your goals in the long run.

Stay hydrated.

Eating regularly isn’t the only key to maintaining balance—staying hydrated is just as essential to combat cravings. For example: Did you know that thirst is often mistaken for hunger? According to one study, 37% of people confuse the two due to misinterpreted thirst signals.

To prevent unnecessary snacking, aim for at least eight cups of water a day. Water is the key here—sugary drinks like juice, soda, or sweet tea can actually trigger more sugar cravings.

Parekh offers a simple tip: “Keep a water bottle on hand to remind you to drink. This will curb any sugar cravings you might get," she says. If you frequently consume sugary beverages, try cutting back gradually—week by week—by replacing them with sugar-free alternatives. Making small, manageable swaps is much easier than quitting cold turkey, and it can make a major difference in your health down the line.

Related: The Simple Hydration Trick I Wish I Knew About Sooner

Get moving.

There’s an old saying that a walk clears the air, but it turns out, it actually does much more than that. Research shows that walking can help reduce stress, curb sugar cravings and support weight management. You don’t even need to dedicate hours to exercise: Just 30 minutes a day can make a difference.

Exercise could be taking a walk to a nearby park, spending some time in the garden or something fun like dancing. You can choose to do these things alone or bring a friend along. Just know that these little bits can add up in net positive ways!

Final Thoughts

Ultimately, achieving better wellness means being mindful of multiple factors. Yes, sometimes a sugary treat feels like the perfect escape from stress—our bodies naturally crave rewards, after all. But the choices we make today impact our well-being tomorrow. While the world may not make this awareness easy, staying ahead of it can help make the journey smoother.

Up Next:

Related: What Happens to Your Body When You Stop Eating Sugar—Even Temporarily

Sources

• Tejal Parekh, RD, a registered dietitian and contributor to The Mesothelioma Center

• "Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake." Neuroscience and Biobehavioral Reviews.

• "The impact of sugar consumption on stress driven, emotional and addictive behaviors." Neuroscience & Biobehavioral Reviews.

• "Habitual daily intake of a sweet and fatty snack modulates reward processing in humans." Cell Metabolism.

• "Relationships between human thirst, hunger, drinking, and feeding." Physiology & Behavior.

• "Acute Effects of Brisk Walking on Sugary Snack Cravings in Overweight People, Affect and Responses to a Manipulated Stress Situation and to a Sugary Snack Cue: A Crossover Study." PloS One.