Take Control of Your Sweet Tooth

The next time you get a craving for something sweet, consider these tips or try one of these healthier recipes to keep you satisfied.

For some people, it may be a handful of cookies to get through the afternoon slump. For others, it may be a bowl of ice cream on the couch after dinner or a donut on the way into work. No matter what it is, when you crave sugary sweet treats, it can be hard to stay on track with healthy eating.

And when it comes to sweet treats, the truth is – Americans eat way too much sugar, which puts many of us at greater risk for chronic conditions, such as heart disease, obesity, and diabetes. The good news is that it’s possible to break your sugar habit and still enjoy something sweet when a craving hits.

Learn more about taking control of your sweet tooth, including the reasons behind sugar cravings, tips for breaking your sugar habit, and ideas for replacing sugary foods in your diet with healthier options.

Sugar Cravings

Sugar cravings are very common, but why do so many of us crave the sweet stuff? There are several reasons that may explain why you crave sugar.

Sugar gives you quick energy, including fuel for your brain, so if you’re tired or stressed, your body may crave the quick energy boost that sugar provides. Sugar also lights up the reward and pleasure centers in your brain, which is one reason sweets can be hard to resist. Some animal studies suggest sugar can act in ways similar to addictive substances, but this has not been clearly proven in people.

Tips for Taking Control of Your Sweet Tooth

• Try to figure out the root cause of your sweet tooth. When do your cravings for sweets hit the most? Is it related to a specific activity, like watching TV after dinner? Is it related to a particular feeling, like being overly hungry or tired? If you can figure out when your cravings hit, you can try to avoid the trigger. For example, if your cravings are tied to a certain activity, you can find something else to do, like taking a walk or brushing your teeth with a minty toothpaste instead.
• Eat balanced meals. Build your meals around high-fiber carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables to create a steady supply of energy throughout the day. A balanced meal will help you stabilize your blood sugar and feel fuller longer. This can prevent those crashes that cause your cravings in the first place.
• Avoid skipping meals. Consistent eating prevents major blood sugar dips that can lead to cravings, whereas undereating can cause fatigue, which can drive a craving for a rapidly digestible carbohydrate, like sweets. In addition to not letting yourself get too hungry, stay hydrated too. This can help you feel full and avoid overeating.
• Get enough sleep. When you’re tired, it can lead to sugar cravings, as your body and brain search for quick energy. Stress can also raise your cortisol levels, which can affect your desire for sweet treats. Being well-rested and releasing stress in healthy ways, like through movement and exercise, can help you steady your cravings.
• Retrain your taste buds. You may be conditioning your taste buds to crave sugar just by choosing sugary beverages or foods with lots of added sugar. Start trying to reduce your sugar intake gradually over a few weeks. For example, try cutting back on the amount of sugar you put in your morning coffee, or try switching to flavored water instead of soda.
• Practice moderation. Sweets don’t have to be avoided completely. When you do enjoy desserts or sweets, do it in moderation. Eat slowly to savor and appreciate what you’re eating. In addition, try cutting something in half or just taking a couple of bites instead of indulging in an entire dessert, for example.
• Make healthy substitutions. You can also try healthier options to satisfy your sweet tooth, like a small piece of dark chocolate or a piece of fresh fruit. To enhance flavor, try adding vanilla, cinnamon, or nutmeg to your foods instead of sugars. Check out some of the suggestions below for some healthy alternatives.
• Talk to an expert. If you are regularly struggling to eat healthy, there are experts who can help. TRICARE and TriWest Health Coaching Programs offer eligible beneficiaries free support from health coaches and dietitians to help with nutrition and overall health goals. Military OneSource also offers nutrition, wellness, and lifestyle support tailored specifically to military families. In addition, the Department of Veterans Affairs (VA) offers several nutrition-related resources, including healthy recipes, cooking demonstrations, access to registered dietitian nutritionists, and more.

Healthier Options for Your Next Sweet Treat

Here are a few simple snack ideas when a craving hits:

• A small square of dark chocolate (70% cocoa or higher). It still has sugar and calories, so keep the portion small, but its rich flavor can help you feel satisfied with less.
• A piece of fruit (natural sweetness with filling fiber)
• Dried fruits and nuts (such as apricots paired with almonds)
• Plain Greek yogurt with fresh fruit and cinnamon
• Nut butter with apple spices

Here are some recipes from VA’s Healthy Teaching Kitchen Program to help you satisfy your cravings:

• No-bake energy balls – These energy bites contain unsweetened coconut flakes, nut butter, seeds, and oats for a bite-sized healthy treat.
• Chocolate chip chickpea cookie dough – This recipe contains chickpeas, nut butter, and dark chocolate to help you satisfy your next cookie craving.
• Greek yogurt with warm berry sauce – Plain Greek yogurt and frozen berries of your choice make for a high-protein, no-sugar-added treat.
• Black bean brownies – The next time you’re craving a brownie, try this recipe which calls for black beans, unsweetened cocoa powder, and dark chocolate chips.
• Pumpkin cheesecake dip – Pair this dip made with Greek yogurt and pumpkin puree with some apple slices or pretzels.

Whether you have a sweet tooth or not, most of us consume too much sugar in our daily diet. The next time you get a craving for something sweet, consider these tips or try one of these healthier recipes to keep you satisfied.