The World Health Organisation (WHO) recommends that adults consume no more than roughly 25 grams of free sugars per day — this works out to be about 6 teaspoons of sugar.
According to the WHO, free sugars refers to sugar “added by the manufacturer, cook or consumer, plus the sugars that are naturally present in honey, syrups and fruit juices.” This recommendation doesn’t apply to the sugars within whole fruit and veggies, which are known as intrinsic sugars.
So, the goal is to monitor your intake of added sugar. This definitely isn’t a call to stop eating free sugars entirely, it’s more just a case of eating them in moderation.
Below, we’ve curated a list of easy things you can do to reduce the effect of sugar cravings.
Load up on healthy fats and protein
Adding good quality sources of healthy fats and protein to your meals will help keep you feeling satiated and less likely to get that post-eating snacky feeling. Try adding half an avo to your lunch for a source of healthy fat, or a can of tuna or chickpeas for a hit of protein. Otherwise, nuts and seeds are also a great source of protein and healthy fats.
Eat fruit
If you’re craving something sweet, why not reach for a piece of fruit? Berries are a low-fructose fruit, so they won’t spike your blood sugar levels but you’ll also feel like you’re having something sweet. Otherwise, apple slices slathered with almond butter are a great snack that combines both sweetness and protein and healthy fats.
Avoid artificial sweeteners
Artificial sweeteners are chemicals that are added to certain foods and drinks (usually diet products) to make them taste sweet without the use of sugar. There is research that shows artificial sweeteners aren’t great for your health and can affect your blood sugar levels. Artificial sweeteners also have the ability to trigger sugar cravings in people, which doesn’t help you in your quest to reduce sweet cravings. So, it’s probably best to avoid them where possible.
Don’t skip meals
Skipping meals or leaving too long between eating can cause really intense cravings for sugar. So, to avoid this, try to space your meals out evenly or make an effort to consume nourishing and filling meals. If you’re starving and experiencing cravings, try eating a meal first. Then, if you still feel like something sweet, go for it!
Sip on licorice tea
According to Healthline, research has found that bitter foods can help squash sugar cravings as it shuts down the brain receptors that drive sweet cravings. Common bitter agents include dandelion root, licorice root and artichoke leaf. The easiest way to consume one of these is licorice tea. You can purchase licorice tea from most supermarkets and it’s honestly an enjoyable brew.
Otherwise, if you’re feeling like something sweet, eat it! There is nothing wrong with noshing down on a croissant or cookie (or whatever your sweet indulgence may be). Eating in moderation is the key to a healthy life and deprivation is never the way to go.