Craving Sugar? Here’s What to Do Instead

Let’s be honest. We've all had those days. You know the ones… when a sugar craving hits out of nowhere, and suddenly you're scouring your pantry like a raccoon at midnight. It’s not just a little “oh, that cookie looks good” moment. No, this is a full-body, shaky-hands, can’t-think-straight, give-me-sugar-now situation.

Been there? Of course you have. You're human. The good news is that this doesn’t mean you’re broken, addicted, or destined to live in a never-ending cycle of cravings and regret. It means your blood sugar needs some serious TLC. And I’m here to show you how to give it just that… with zero guilt, no food policing, and absolutely no shame spirals.

Let’s dive into the real reason why those sugar cravings are showing up like uninvited houseguests and exactly what to do instead.

The Truth About Sugar Cravings

First, let’s squash the idea that cravings are about weakness. They’re not. Cravings are actually brilliant messages from your body. Your body is constantly trying to keep you alive, balanced, and functioning. So when it demands sugar, it’s trying to solve a problem. (Even if it’s not solving it in the most helpful way.)

And usually, that problem is unstable blood sugar.

Here’s the scoop: your blood sugar is supposed to stay in a Goldilocks zone… not too high, not too low. But when you eat in a way that causes big spikes (like with refined carbs, caffeine, or sugar bombs), your body panics and releases a rush of insulin to bring things back down.

Sometimes, it overcorrects and brings blood sugar too low. Cue: shakiness, brain fog, hanger, and (yep) cravings. Specifically for sugar or caffeine, which are your body’s go-to “quick fixes” to bring blood sugar back up fast.

It’s not willpower you need. It’s strategy.

The Blood Sugar Rollercoaster (And Why You Want Off)

Let me paint you a picture:

• You skip breakfast or grab something like a banana and a latte.

• Blood sugar spikes → insulin rushes in to save the day.

• Blood sugar crashes → you feel terrible.

• Your body wants fast energy → CRAVINGS.

• You eat more sugar → repeat the cycle.

And on and on it goes until you're stuck in a ride that feels impossible to get off of.

But here’s the thing: the rollercoaster is optional. It’s not your destiny. And the way off isn’t through restriction or deprivation. It’s through nourishment, balance, and a little strategy.

Let’s talk about five powerful, real-life strategies that actually work to curb sugar cravings and bring your blood sugar back into balance, without obsessing over food or counting every carb.

1. Eat Protein + Fat at Every Meal (Seriously, Every One)

If there’s one magic trick for curbing cravings before they start, it’s this. Prioritize protein and fat… especially in the morning.

Why? Because these two macronutrients are the steady fuel your body loves. They digest more slowly, keep you full longer, and help prevent those wild blood sugar swings that cause cravings in the first place.

Think of protein and fat as your blood sugar bodyguards.

They keep things stable, slow the digestion of carbs, and provide energy that actually lasts, unlike that muffin that made you crash an hour later.

What to eat:

• Pasture-raised eggs with avocado

• Grass-fed beef burgers (skip the bun, load the veggies)

• Full-fat Greek yogurt with hemp seeds and berries

• Sardines or wild-caught salmon (trust me, they’re underrated)

• A handful of almonds with a hard-boiled egg

Insider Tip: Make protein and fat the foundation of your meals, not an afterthought. Breakfast sets the tone for your entire day, so start strong.

Budget note? Don’t overthink it. Organic and pasture-raised is ideal, but not required. A can of tuna and some olive oil counts just fine.

2. Ditch the Blood Sugar Bombs (aka Refined Carbs)

This isn’t about demonizing carbs. Carbohydrates are not evil. But refined carbs? Different story. They digest super quickly, spike your blood sugar, and leave you crashing… hard.

Here’s what I mean by “refined carbs”:

• White bread, crackers, and pasta

• Sugary breakfast cereals and granola bars

• Soda, sweetened coffee drinks, and energy drinks

• Candy, cookies, pastries, and other “treats”

These foods are basically sugar delivery systems. Your body processes them fast, gives you that temporary boost, and then leaves you worse than before.

Instead, reach for carbs with benefits:

• Root veggies like sweet potatoes, beets, carrots

• Quinoa, brown rice, or steel-cut oats

• Legumes like lentils or black beans

• Fruit with fiber (berries, apples, pears)

These options come with fiber, nutrients, and a much slower release of glucose—exactly what your body needs to stay balanced.

3. Hydrate Like You Mean It

Here’s a fun fact: cravings are often just your body misinterpreting thirst. Yep, that “feed me sugar” signal? It might actually be “I need water.”

Even slight dehydration can make it harder for your body to manage blood sugar. So if you’re not drinking enough water, you’re setting yourself up for a bumpy ride.

Daily goal: Half your body weight in ounces. So if you weigh 150 lbs, aim for at least 75 oz of water each day.

And no, coffee doesn’t count.

Make it easy:

• Carry a water bottle and refill it often.

• Set a reminder to drink every hour if you need to.

• Add fresh fruit, cucumber, or herbs to make it more exciting.

• Try adding a pinch of sea salt or an electrolyte packet for added minerals and better absorption.

Hydration is foundational. Before you reach for a snack, drink some water and wait 10 minutes. You might be surprised how often that craving disappears.

4. Move That Beautiful Body

I’m not talking about punishing workouts. I’m talking about movement… joyful, simple, consistent movement. It’s one of the best things you can do for your blood sugar (and your mood, digestion, and metabolism while we’re at it).

Movement helps your muscles use glucose more efficiently, which means better blood sugar control and fewer spikes and crashes.

Movement that works:

• A brisk walk after dinner

• Light weightlifting or bodyweight exercises (hello, squats)

• Yoga or stretching in the morning

• Dancing in your kitchen to 90s pop (yes, that counts)

Quick tip: Even 10 minutes of walking after a meal can significantly improve blood sugar response. You don’t have to hit the gym… just move consistently.

Remember: this isn’t about weight loss. This is about blood sugar. And your blood sugar loves it when you move.

5. Sleep Like It’s Your Job

If you’re tired, your body is going to crave quick energy. And guess what gives you quick energy? Sugar.

When you skimp on sleep, your blood sugar regulation gets all out of whack. Your insulin sensitivity goes down, your stress hormones go up, and your hunger hormones? They throw a party.

You end up with:

• More ghrelin (your hunger hormone)

• Less leptin (your fullness hormone)

• Zero willpower and all the cravings

What to do:

• Aim for 7.5–8 hours of uninterrupted sleep

• Go to bed and wake up at the same time every day (even weekends!)

• Create a calming bedtime routine (screens off, lights dim, maybe a little journaling or reading)

• Keep your bedroom cool, dark, and quiet

If sleep is a struggle for you, start small. Just improving your bedtime routine or going to bed 15 minutes earlier can make a big difference.

Okay, So What Do You Do When a Craving Hits?

Because yes, even with all these strategies, you might still get hit with a craving now and then. Here’s what to do in that moment:

1. Pause. Take a breath. Ask yourself: “Am I actually hungry? Or tired? Or stressed? Or bored?”

2. Drink water. Wait 10 minutes. Hydration often helps.

3. Eat something with protein + fat. Scramble an egg. Grab some nuts. Have a slice of turkey with avocado.

4. Go for a walk. Movement is powerful and can redirect your brain.

5. Give yourself grace. If you do have the treat, enjoy it. Guilt doesn’t regulate blood sugar—nutrients and nervous system balance do.
   

Final Thoughts: You’re the Boss of Your Cravings

Here’s the big takeaway: sugar cravings aren’t the enemy. They’re just a signal. Your body is telling you it needs something… stability, nourishment, support.

When you give it what it needs, cravings quiet down. Energy stabilizes. Focus returns. And you stop feeling like you're constantly wrestling your willpower.

Start with one change. Add protein to breakfast. Drink more water. Take a post-dinner walk. Pick one thing and commit. Then build from there.

You don’t need to be perfect… you just need to be consistent.

You’ve got this, my friend. Your body is wildly intelligent and always rooting for your balance. All you have to do… is start listening.

Disclaimer: The information in this blog is for educational purposes only and is not intended as medical advice. Always consult your healthcare provider before making changes to your diet or lifestyle.

References

Johnson, E. C., Bardis, C.N., Jansen, L.T., Adams, J.D., Kirkland, T.W., & Kavouras, S.A. (2017). Reduced water intake deteriorates glucose regulation in patients with type 2 diabetes. Nutrition Research, 43, 25-32. https://doi.org/10.1016/j.nutres.2017.05.004

Kirwan, J.P., Sacks, J., & Nieuwoudt, S. (2017). The essential role of exercise in the management of type 2 diabetes. Cleveland Clinic Journal of Medicine, 84(7 Suppl 1), S15-S21. https://doi.org/10.3949/ccjm.84.s1.03

Knutson, K.L. (2007). Impact of sleep and sleep loss on glucose homeostasis and appetite regulation. Sleep Medicine Clinics, 2(2), 187-197. https://doi.org/10.1016/j.jsmc.2007.04.003

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