What should I eat if I have a sugar craving?

At The Fast 800, we aim to help people lose weight and improve blood sugar levels so they can live long, healthy lives. Sugar cravings are a common barrier for many when it comes to reaching health goals. However, beating that sweet tooth can be as simple as making some easy switches in your diet and learning how to break the cycle. So today we’re answering our commonly asked question, ‘What should I eat if I have a sugar craving?’

Why do we crave sugar?

Our urge for sugar runs deeper than simply enjoying the taste. Just one bite of a sugary food can trigger a neural chain reaction that leads to the release of dopamine.¹ This ‘feel-good’ neurotransmitter in your brain’s reward centre makes you want to repeat the experience, later leading to ‘cravings’.

Not only can we crave sugar, but we can become actively addicted to it. In fact, sugar has been found to be as addictive as cocaine as it activates the same internal pleasure systems.² This really highlights how getting the right support and plans in place are essential to curbing cravings and kicking a sugar addiction.

While historically humans didn’t have enough access to sugar for it to disrupt our health, modern life now thrusts sugar in front of us every day. Having excess sugar can become detrimental to your health, leading to weight gain and eventually even leading to insulin resistance or type 2 diabetes.³

So, if you have a hankering for something sweet, we encourage you to stop and ask yourself ‘what should I eat if I have a sugar craving that isn’t something detrimental to my health?’ That’s where The Fast 800 is here to help.

5 things to eat when you have a sugar craving

Rather than telling you what not to eat when you fancy something sweet, we’re answering your question ‘what should I eat if I have a sugar craving?’ So, here are a few of our top foods to eat instead of reaching for foods that spike your blood sugar.

1. A handful of nuts: Nuts are great to have on hand ready to tackle a craving, in part due to the snacky, bite-size nature of them. But they’re also rich in protein and healthy fats that keep you satiated and ensure you’re not mistaking hunger for cravings. Plus, a handful of nuts have been suggested to play a role in the management and prevention of type 2 diabetes, and may also improve insulin sensitivity.^{4 5}
2. Greek yoghurt with berries: Like the nuts, full-fat Greek yoghurt is high in healthy fats and protein to fill you up and keep you fuller for longer. The creamy texture also feels like an indulgent dessert when paired with sweet berries. Strawberries, blackberries and blueberries are lower in sugar than some other fruits, and offer plenty of fibre to help with digestion.
3. Dark chocolate: After a meal, if you’re craving something sweet, a square of dark chocolate is a good option. It contains less sugar than milk chocolate, and even offers antioxidants and flavanols that support your heart, brain and immune health.⁶ Enjoy in moderation, and go for a higher percentage (like 85%) for more benefits.
4. Water: Yes, one of our suggestions for when you’ve been wondering ‘what should I eat if I have a sugar craving?’ is to have a glass of water and see if the craving passes. Often, we mistake thirst signals for hunger, which is when cravings can pop up. Pop a wedge of lemon or cucumber in to add some flavour, or try some of these drinks ideas, and reassess how you feel after ten minutes.
5. Healthy shakes: Sugar cravings often come in when you’ve not had time to eat a balanced meal. If you’re out-and-about and don’t have time to make a balanced meal, an option like The Fast 800 Shakes can be ideal for keeping you going and curbing any cravings until your next meal. Plus they come in tasty flavours like Chocolate, Vanilla and Salted Caramel to satisfy a sweet tooth!

How to break the sugar craving cycle

When it comes to sugar consumption, answering the ‘what should I eat if I have a sugar craving?’ question ultimately comes down to the less of it you eat, the less of it you crave. Kicking the habit is the key to kicking the cravings long term. Our Programme offers a Behaviour Change course and mindfulness resources that can help you form healthy habits, and keep them up.

Furthermore, rather than just focusing on what you don’t want to eat, focus on what you are eating. Your meals during the day can have a drastic impact on your cravings later on. Prioritise protein, fibre and healthy fats to ensure you’re satiated and energised, and therefore less likely to crave a ‘pick-me-up’. Reducing your carbohydrates will also reduce blood sugar spikes that crash and lead to cravings later on.

The Fast 800 Programme meal plans are designed with this in mind, ensuring you hit macronutrient targets daily, all based around the principles of a naturally low-carb, low-sugar Mediterranean-style diet. Sign up for your 7-day free trial to see how eating more of the right stuff can help you avoid the sugary stuff.