How to Stop Sugar Cravings

It’s one of the most common questions I get asked about.  And something that can be difficult to overcome. I’m going to share some of the lesser known tips and tricks to help you reduce your sugar cravings and live a healthier life.

The first step in stopping sugar cravings is to identify your triggers. What makes you crave sugar? Is it stress, boredom, or something else? Once you identify your triggers, you can take steps to avoid them or find healthier ways to deal with them.

How to Stop Sugar Cravings

These 5 tricks are things you likely haven’t heard or have forgotten about.  I’ll tell you the what and why of each one.

1. Peppermint is great at helping to stop cravings.
Put peppermint oil in a diffuser or chew Spry peppermint gum (also good for dental health).  Peppermint has been shown to be effective in helping with certain addictions.

2. Gymnema is an herbal supplement that is commonly used in diabetes, but anyone can use it.  It’s super power is that it blocks sugar receptors on the taste buds.
Most people will take ~100mg 3-4 x per day before meals.  Take about 10 minutes before eating a high sugar meal or snack.  If you take insulin or a sulfonylurea (glipizide, glimepiride, or glyburide), please note that this does lower blood sugar so you would be at an increased risk of hypoglycemia (low blood sugar).  Otherwise, this herb is generally safe. Always talk to your provider first.

3. Sleep 7-9 hr per night.
Yep, it’s true, if you don’t get enough sleep then your appetite hormone gets stuck in the “on” position and you tend to eat more.

4. Take a deep breath (or a few).
Try 4-7-8 breathing (inhale 4, hold 7, exhale 8). If you are stressed or feeling down in the dumps, you’ll gravitate toward sugar because it gives you that happiness boost from the serotonin and dopamine increase. Take time to breath and lower your stress level.  This especially comes in handy before all meals, but particularly when the sugar cravings start.

5. Eat a minimum 20g protein (~3oz) at each meal, include a healthy fat (nuts/seeds), and leafy greens.  Here’s why…
Protein and helps with satiety.  The leafy greens and nuts have Magnesium.  When you are low in Magnesium, sugar cravings can increase.  When you eat more sugar, you deplete magnesium.  Other things like alcohol, medications, and stress can also deplete magnesium.  My favorite form of magnesium is Mg glycinate because it absorbs so well.  Most people find benefit in about 400mg a day, but including high Magnesium foods is always best. Pumpkin seeds happen to be an amazing source of Magnesium. The other cool thing about magnesium is that it will help lower cortisol.  That’s important because cortisol is the main reason for early morning blood sugar spikes!

Fat and Protein sources:
1/2 avocado (Bonus: has 5g fiber!)
1 Tbsp Peanut Butter
1 oz almonds (about 22, has 3.5g fiber!)
1 egg – 7 grams of protein
1 oz cheese – 7 grams of protein
2 oz tofu – 8 grams of protein
5 oz 2% plain Greek Yogurt (3g fat, 15g protein)

Need a little more support stopping the cravings?  Check out my course: Outsmart Your Diabetes: Stop the Cravings and Skyrocket Your Energy!

You can also grab my book right here!