Sweet cravings can feel like an unstoppable force, sneaking up on you when you least expect it. One moment, you’re minding your own business, and the next, you’re daydreaming about cookies, candy, or that irresistible slice of cake. It’s a common struggle that frustrates, especially if you’re trying to stick to a healthier lifestyle. So, how do you stop sugar cravings?

The pull isn’t just a fleeting desire for something sweet; it often stems from deeper biological, emotional, and habitual factors. Whether it’s an afternoon energy slump, a stressful day at work, or simply a matter of routine, cravings can emerge in all shapes and sizes.

Meet the experts: Jamie A. Mullally, M.D., associate professor of medicine and endocrinology at New York Medical College and Medical Director of Obesity Medicine at Westchester Medical Center; registered dietitian Elizabeth Shaw, M.S., R.D.; registered dietitian Maya Feller, M.S., R.D., C.D.N.; Nicole Avena, Ph.D., an assistant professor of neuroscience at Mount Sinai School of Medicine and author of Why Diets Fail: Because You’re Addicted to Sugar

But since consuming too much added sugar is linked to conditions like heart disease, type 2 diabetes, and obesity, it is wise to limit the quantities consumed. It’s all about finding that balance, especially because sugar helps provide the fuel your body and brain need to function properly.

Ahead, find out exactly how to stop sugar cravings once and for all, from dietitians and a doctor.

What sugar does in your body

Sugar doesn’t just make food taste sweeter; it fuels your body and drives essential functions. “Sugar is metabolized into glucose, which provides energy for your brain and muscles,” explains Jamie A. Mullally, M.D., associate professor of medicine and endocrinology at New York Medical College and Medical Director of Obesity Medicine at Westchester Medical Center. “We need carbohydrates because they provide glucose, which is the body’s main source of energy.”

However, not all sugars are equal in how they impact the body. Natural sugars, found in fruits, vegetables, and dairy, come packed with essential nutrients like vitamins, fiber, and minerals. These sugars are processed more steadily by the body, releasing energy in a controlled manner that supports overall health. “Consuming nutrient-dense foods with natural sugars provides essential vitamins and fiber,” explains Elizabeth Shaw, M.S., R.D. On the other hand, added sugars, such as those found in sodas, candies, and some ultra-processed foods, provide a quick energy boost but lack nutritional value and are absorbed rapidly, causing spikes in blood sugar levels, which may lead to an energy crash later on. “The key is to choose nutritious, whole-food carbs,” Mullally advises.

Excessive sugar consumption can lead to negative health outcomes over time. Frequent blood sugar spikes can overwork the pancreas, which produces insulin to regulate glucose levels, potentially increasing the risk of developing type 2 diabetes. Additionally, excess sugar may be converted into stored fat, contributing to weight gain and related problems such as heart disease. “Research shows high intake of added sugars diminishes the diversity of gut bacteria and increases levels of harmful bacteria,” says registered dietitian Maya Feller, M.S., R.D., C.D.N.

How much sugar should I have a day?

The U.S. Departments of Agriculture and Health and Human Services recommend limiting added sugar intake to 10% of daily calories (50 g for a 2,000-calorie diet), and the American Heart Association sets stricter limits of 25 g for women and 36 g for men. To support your overall health, prioritize whole foods with natural sugars, which nourish your body while reducing reliance on added sweeteners.

How to stop sugar cravings

“Your brain can readapt when you cut back on sugar, and you won’t crave it as much,” says Nicole Avena, Ph.D., an assistant professor of neuroscience at Mount Sinai School of Medicine and author of Why Diets Fail: Because You’re Addicted to Sugar. “However, it can take a while, even months, for this to happen, depending on the severity of dependence on sugar one has.” Use these nutritionist-backed tips to break the cycle.

Listen to your body

“Just because you have a craving for something sweet, that doesn’t mean you have to eat sugar,” writes Michele Promaulayko in her book Sugar Free 3. Take a minute to notice what’s going on in your body and address the root cause of your discomfort. Do you have a headache? Are you stressed out? Do you feel physical hunger? Are you bored? Do you need an energy boost? Or do you really want a sweet treat? If that’s what you need, go ahead, be present with it, and mindfully enjoy every bite.

Keep a food log

It sounds tedious, but it will really help you see the bigger picture of your diet. “Keep a sugar log for a week to figure out where your sugar is coming from,” says DJ Blatner, R.D.N., author of The Superfood Swap. You may not realize how much sweetened salad dressing you’re eating until you write it down.

Start small

“My motto with all my clients is ‘Small changes lead to big differences,’” says Shaw. Try to tackle one area that’s a significant contributor to your daily intake of added sugar. “If this is soda or juice, decrease your portions gradually instead of cutting it out cold turkey,” she adds.

Pay attention to patterns

If you notice that a sugar craving hits you at 3 p.m. daily without fail, that’s a good sign that you should add a protein-filled afternoon snack to power you through the day, says Promaulayko. This will not only make you feel better, but also set you up for fewer nighttime cravings. Try prepping a non-sweet snack, like hard-boiled eggs, at the start of the week so you’ll have something handy to head off trips to the pantry or vending machine.

Balance your meals

Make sure every meal you eat contains protein, veggies, and/or other healthy carbs, and healthy fats. This will keep you full and help stabilize your blood sugar. Smart breakfast options: a vegetable frittata, avocado on whole-wheat toast, cottage cheese with berries, a protein-rich smoothie, or even dinner leftovers.

Pinpoint favorite recipes

Figure out low-sugar dishes you love that make you feel satisfied, not deprived. Pick two go-to breakfasts, two go-to lunches, and two go-to dinners, and keep the ingredients on hand so you can stay consistent even in a pinch.

Be adventurous

While it helps to have delicious staples, being curious in the kitchen can provide a fun outlet and get you started on healthier eating habits. Explore new recipes and eat produce you’ve never tried before. “Focus on what you’re adding to— not subtracting from—your diet,” says Blatner. “Enjoy the process of finding naturally sweetened or no-sugar swaps.”

Shut down sugar pushers

Your mom may try to get you to eat dessert, or your friends might roll their eyes when you turn down an extravagant cocktail. Tell the people in your life what you’re trying to accomplish and ask for their encouragement. You may even inspire them to make positive changes of their own.

Look beyond your diet

Healthy habits that extend past meals (such as sleeping seven to eight hours every night, drinking plenty of water, and getting at least 30 minutes of daily physical activity) can give you the steady energy you need to get through the day without depending on foods and drinks full of added sugar, says Blatner.

Practice self-compassion

The evolutionary drive to nourish your body is strong, so don’t beat yourself up if you’re struggling to cut back on sugar—and know that completely eliminating it from your diet isn’t worth it. “Because humans enjoy sweets, it’s difficult to cut them out entirely, and doing so can lead to feelings of deprivation, which might lead a person to go overboard when they finally have it,” says Marisa Moore, R.D.N., L.D., a culinary and integrative dietitian. Skip the guilt and shame and do what Moore recommends: Give yourself some grace.

Try sweet swaps

When you still crave something sugary, here’s what to try instead:

• Soda: Sip unsweetened fruit teas or add fresh fruit, ginger, or herbs to H2O. You can also try a lower-sugar soda alternative, like OLIPOP.
• Sweetened coffee and tea: Stir in vanilla, cinnamon, coconut milk, or cocoa powder for a flavor kick.
• Desserts: Cover dates with cocoa powder, dip berries in dark chocolate, make ice cream with frozen bananas, or grill peaches or plums.
• Sugary toppings: Use chia jam, mashed fruit, sweet spices like nutmeg, or chopped unsweetened dried fruit.
• Cereal: Bake no-sugar granola, keep homemade protein pancakes in the freezer, or mix sliced dates, ripe banana slices, or stewed apples into oatmeal.
• Flavored yogurt: Blend frozen berries into plain versions.
• Candy: Opt for dark chocolate, which is high in helpful flavanols. You can also try a lower-sugar candy, like SmartSweets, Hormbles Chormbles, or Harken Chocolate.

Why can sugar be addictive?

Because our bodies need glucose, we’re evolutionarily programmed to seek it out. “When sugar hits our tongue, it activates certain taste buds that send a signal up to the brain,” says Nicole Avena, Ph.D., an assistant professor of neuroscience at Mount Sinai School of Medicine and author of Why Diets Fail: Because You’re Addicted to Sugar. This activates the brain’s reward system: Feel-good dopamine is released and the behavior is reinforced, which makes us want to repeat it (just one more cookie!).

Sugar isn’t the only dopamine-producing food, but it’s unique in terms of how the body reacts to it. “Usually when we eat something new and tasty, dopamine is released the first time we taste it,” explains Avena. “This is an evolutionary advantage to help us pay attention to new tastes, in case they make us sick. If we eat something new and don’t get sick, typically the dopamine response goes away the next time. With sugar, it’s more like what happens with a drug of abuse, where dopamine is released every time it’s consumed.”

The gut-brain connection is also at work. “When that sweet thing you’ve eaten hits your gut,” Avena says, “it activates sugar receptors there, which signal the brain to release insulin.” That insulin signals fat cells to store extra glucose, fatty acids, and other calorie-rich substances. As a result, too few calories remain in the bloodstream, so the brain thinks it’s low on fuel, your hunger level rises, and sugar is appealing because it provides quick energy. Thus, the cycle begins again.

—Additional reporting by Lisa Bain, Alyssa Jung, Stefani Stassos, and Kaitlyn Phoenix.