1. Eat regularly. Eat three meals and two snacks or five small meals a day. For many people, if they don’t eat regularly, their blood sugar levels drop, they feel hungry and are more likely to crave sweet sugary snacks.
2. Choose whole foods. The closer a food is to its original form, the less processed sugar it will contain. Food in its natural form, including fruits and vegetables, usually presents no metabolic problems for a normal body, especially when consumed in variety.
3. Do a detox. My experience has been that when people do a proper detox, not only does it reset their appetites but it often decreases their sugar cravings. After the initial sugar cravings, which can be overwhelming, our bodies adjust and we won’t even want the sugar anymore and the desire will disappear.
4. Have a breakfast of protein, fat and phytonutrients to start your day off right. Breakfast smoothies are ideal for this. The typical breakfast full of carbs and sugary or starchy foods is the worst option since you’ll have cravings all day. Eating a good breakfast is essential to prevent sugar cravings
5. Try incorporate protein and/or fat with each meal. This helps control blood sugar levels. Make sure they are healthy sources of each.
6. Add spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.
7. Take a good-quality multivitamin and mineral supplement, omega-3 fatty acids and vitamin D3. Nutrient deficiencies can make cravings worse and the fewer nutrient deficiencies, the fewer cravings. Certain nutrients seem to improve blood sugar control including chromium, vitamin B3 and magnesium.
8. Move your body. Exercise, dance or do some yoga. Whatever movement you enjoy will help reduce tension, boost your energy and decrease your need for a sugar lift.
9. Get enough sleep. When we are tired we often use sugar for energy to counteract the exhaustion.
10. Be open to explore the emotional issues around your sugar addiction. Many times our craving for sugar is more for an emotional need that isn’t being met.
11. Keep sugary snacks out of your house and office. It’s difficult to snack on things that aren’t there!
12. Don’t substitute artificial sweeteners for sugar. This will do little to alter your desire for sweets. If you do need a sweetener, try Stevia, it’s the healthiest.
13. Learn to read labels. Although I would encourage you to eat as few foods as possible that have labels, educate yourself about what you’re putting into your body. The longer the list of ingredients, the more likely sugar is going to be included on that list. So check the grams of sugar, and choose products with the least sugar per serving (I teaspoon of sugar is roughly equivalent to about 4 grams). Become familiar with sugar terminology and recognize that all of these are sweeteners: agave, corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, cane sugar, cane crystals, fruit juice concentrates, molasses, turbinado sugar and brown sugar.