5 Science-Backed Ways to Conquer Sugar and Junk Food Cravings

August 15, 2021

by Cathe Friedrich

Trying to cut back on junk food and foods high in sugar, but still hankering for sugary snacks and junk food? You’re not alone. Junk food and foods high in sugar are addicting for some, and their allure and easy availability are hard to resist. But don’t give up hope just yet!

Sugar is everywhere. It’s in sodas, fruit juices, sports drinks, and even our ketchup. It’s in pretty much everything we buy at the store, and, unfortunately, this makes it incredibly hard to avoid. Sugar is a large part of the food and drinks we consume every day.

Why is this a problem? Junk food is high in sugar, high in fat, and low in nutrients. So, if you’re trying to lose weight or eat healthier, it’s something to eat in moderation. Fortunately, the more you stay away from it, the less you’ll crave those foods.

Here are five practical ways to reduce junk food and sugar cravings so you can stay on the straight and narrow, or at least only eat junk on occasion.

Eat More Protein and Fiber to Reduce Sugar Cravings

Not sure where to start? Add more protein and fiber to your diet, which will make you feel fuller longer. Fiber helps clean out your digestive tract and feeds the good bacteria in your gut, so they’ll thrive and foster a healthy gut microbiome.

Protein is key for building muscle, which keeps you feeling full and satisfied. A study found that people who ate more protein-rich foods ate fewer calories overall relative to those who didn’t eat as much protein. Another study showed that subjects who ate a higher-protein breakfast experienced fewer food cravings.

Why is protein so effective for reigning in appetite and sugar cravings? The current consensus is that protein encourages a feeling of satiety, or “fullness” in the brain while promoting the release of serotonin, which regulates mood. Protein also helps stabilize blood sugar levels, thereby preventing wild fluctuations which can lead to sugar cravings. If you’re craving something sweet, try snacking on a few walnuts or almonds.

Fiber also subdues appetite by slowing the rate at which food moves out of your stomach. This means a healthy diet rich in fruits, vegetables, and protein will reduce your junk food cravings more than a junk food diet. If you’re having trouble eating enough of these foods, try adding a fiber supplement like psyllium husk to your diet. Psyllium husk is natural and helps relieve constipation and irritable bowel syndrome (IBS) symptoms, so you’ll feel healthier overall.

Find a Healthy “Sweet” Substitute

You may be hankering for a piece of candy, soda pop, or ice cream just as much as you want to resist eating junk food. But what’s “sweet?” Try replacing foods with added sugar, like a candy bar or cookie, with naturally sweet whole foods such as a bowl of berries or an apple. Fruit contains natural sugars but also fiber, nutrients, and phytonutrients that support your body nutritionally.

By the way, those sugar-sweetened drinks do you no favors. Instead, they reinforce your body’s need for sugar by activating dopamine, the reward hormone in your brain. Trade sugar-sweetened beverages with plain water or unsweetened juice for a healthy alternative.

Don’t Skip Meals

Plummeting blood sugar can bring on sugar cravings, and that’s why you shouldn’t skip meals. While there may be health benefits to intermittent fasting, it may not work for you if you suffer from frequent sugar cravings.

Dealing with sugar cravings during a mid-afternoon slump is hard enough, but it is even more challenging to resist when you’re starving because you missed a meal. You’re more likely to grab the first source of energy you see, usually something packaged and high in added sugar, and you’re back to square one.

The solution? Eat meals regularly and make sure they’re balanced by including the three macronutrients – protein, a source of healthy fat, and a fiber-rich carbohydrate, like a fruit or vegetable. Doing this consistently will keep those cravings under wraps. Eating regular meals also helps keep your blood sugar stable for fewer cravings and a higher energy level.

Have a Set Sleep Schedule

Can you sleep away sugar cravings? Scientists have known for decades that lack of sleep increase cravings for foods high in sugar. One reason is that lack of sleep activates appetite hormones like ghrelin that cause you to crave unhealthy foods, including sugar options. One study even found that subjects who increased their sleep time naturally ate less sugar. Aim for at least 7 hours of sleep per night, and to ensure you get it, have a set sleep schedule that you follow every night.

Manage Stress

Sugar cravings tie in with emotional eating, and emotional eating is influenced by stress. Stress boosts the release of hormones such as cortisol, which can increase appetite and cravings for high-carbohydrate foods, thereby making you even more likely to overeat and gain weight.

Find ways to better manage stress, including ones you can put into play when a sugar craving strikes. Breathing exercises and taking deep breaths can help clear the mind. Try grounding yourself with some yoga or tai chi. Another option is to take a relaxing walk outdoors in nature.

The Bottom Line

Hopefully, these tips will help you curb sugar cravings and lose the desire to at junk food. Be patient too. The more you limit sugar and junk food, the less appetite you’ll have for it.

References:

New-Medical.net. “Sugar Cravings Worsened by Lack of Sleep”
Clinical Nutrition. Volume 29, Issue 3, June 2010, Pages 288-303.
“Curb Sugar & Carb Cravings: 13 Tips to Control Your Sweet ….” .webmd.com/diet/features/13-ways-to-fight-sugar-cravings.
“The Science Behind Sugar Cravings | Thorne.” 08 Nov. 2018, .thorne.com/take-5-daily/article/the-science-behind-sugar-cravings.
Hoertel HA, Will MJ, Leidy HJ. A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese “breakfast skipping”, late-adolescent girls. Nutr J. 2014 Aug 6;13:80. doi: 10.1186/1475-2891-13-80. PMID: 25098557; PMCID: PMC4249715.