6 Must-Know Tips for Overcoming Sugar Cravings

Did you know that the average American consumes roughly 17 teaspoons of added sugar per day? Yikes! This far surpasses the recommended amount, which is only 6 teaspoons for women and 9 teaspoons for men. If you have a sweet tooth, then it’s important to be mindful of the amount of sugary foods and drinks you consume. Not only for the sake of your overall health, but for oral health as well. After all, sugar is one of the biggest culprits of cavities, an oral health condition that more than 90% of Americans experience by their 21st birthday. The good news is that reducing your chances of developing a cavity is as easy as limiting your intake of added sugar. To learn a few helpful tips, keep reading!

Tip #1: Indulge Every Now and Again

If you’re used to eating something sweet throughout the day, don’t try and quit cold turkey. Restricting yourself can result in you fixating on the craving, making you want it even more. So, one of the best things to do is simply indulge every now and again.

As the days go on, try to notice patterns. Do you feel a craving for something sweet when you’re stressed? Maybe you notice your sweet tooth acting up at a particular time of day, like after dinner. Taking note of these patterns can help you plan ahead.

Tip #2: Try to Find a Healthier Option

Of course, a piece of fruit won’t taste like an ice cream sundae. However, the natural sweetness from fresh fruit should be enough to help curb your sweet tooth. Try strawberries, trail mix (preferably one that’s low in added sugar), protein cookies, sugar-free candies, or dark chocolate.

Tip #3: Diversify Your Meals

If you always eat oatmeal for breakfast, a sandwich for lunch, and a burrito bowl for dinner, then there’s a chance that your craving may be stemming from a lack of variety. So, spice it up! If you’re a fan of oatmeal, try adding different toppings, like fruit and honey one day and granola and seeds another. For lunch, you can keep it simple by using different proteins (i.e., chickpeas, turkey, ham) and different sides (i.e., fresh fruit, French fries, salad). Of course, there’s a wide range of options for dinner as well, including home-cooked, meal-prepped, and take-out. The different flavors will help keep your tastebuds satisfied so your sweet tooth is less likely to act up.

Tip #4: Focus on Protein

Similar to the previous tip, it’s important to focus on filling your plate with plenty of protein, fiber, and healthy fats. This will help keep you feeling full and satiated, decreasing the chances that you’ll feel the need to reach for something sweet. Note: if you do often feel like indulging in something sweet after dinner, try leaving the sweetest portion, like a fruit-infused salad, for the end.

Tip #5: Get Plenty of Rest

Did you know that a good night’s sleep can help reduce your sugar cravings? In fact, studies have shown that a lack of sleep can result in a spike in sugar cravings. So, do your best to get a solid eight hours of sleep each night. If you consistently have a hard time falling asleep, try implementing a relaxing bedtime routine.

Bonus Tip: Visit Your Dentist!

If you’re having a hard time cutting back on your sugar intake, one of the best things to do is prioritize preventive care. That way, you reduce your chances of developing tooth decay, gum disease, and the like. At home, you should brush twice a day, floss and rinse daily, and steer clear of unhealthy dental habits (including smoking). Biannually, you should visit your dentist for a checkup and cleaning. This will ensure your dental team can periodically check for cavities, screen for oral cancer, remove stubborn plaque, and more.