Sugar gives us quick energy, including fuel for our brains. While our bodies need natural sugars found in whole foods, we don’t need added sugars.

Still, for some people, sugar can feel almost impossible to resist. That’s because it activates the reward and pleasure centers in our brains the same way addictive substances do. No wonder the average American adult eats 17 teaspoons of added sugar a day!

But according to the American Heart Association, women and children should aim for about 6 teaspoons a day, and men should take in about 9 teaspoons.

Cutting back can improve digestion, lower stress, ease headaches and reduce fatigue. But it’s not always easy.

We spoke with registered dietitian Beth Czerwony, RD, LD, about what to do when cravings feel hard to manage.

What to do when a sugar craving hits

Cravings can feel urgent. The good news? Small, simple steps can help steady your blood sugar and take the edge off. Czerwony offers these tips:

  • Eat balanced meals. “If you’re getting in the recommended five servings of fruits and vegetables a day, protein and high-fiber foods, it will help stabilize your blood sugar,” Czerwony says. And watch for hidden added sugars in processed foods.
  • Don’t skip meals. “If you don’t eat all day, you’ll be way past hungry by the time you get home,” Czerwony cautions. That’s when drive-thru stops and late-night overeating can happen. Eating nourishing food regularly throughout the day can help you make better choices.
  • Drink water first. Sometimes, thirst can feel like hunger. “Drinking water first may help you feel full and prevent overeating,” Czerwony notes. That can help prevent blood sugar spikes and crashes.
  • Move your body. Exercise helps lower stress and balance hunger hormones like ghrelin. But movement doesn’t have to be vigorous, Czerwony points out. “Things like yoga, Tai Chi, light stretching — they’ll help, too.” Even a short walk can make a difference.

How to reduce sugar cravings over time

Quick fixes can help in the moment. But lasting change comes from daily habits. Focus on small, realistic steps like these:

  • Plan and prep meals. “Invest the time in planning a grocery list, buying meal prep-friendly foods and healthy snacks, and knowing what you’re going to have each day,” Czerwony recommends. Having a plan can make it easier to avoid impulse sweets.
  • Get enough sleep. Poor sleep raises the hunger hormone ghrelin. “Your ghrelin levels increase when you don’t have good sleep,” Czerwony explains. When you’re rested, cravings are easier to manage.
  • Track what you eat. “We can manage what we monitor,” Czerwony says. Food journaling can help you spot patterns, like grabbing candy out of habit. If calorie tracking feels triggering, simply track healthy habits instead, like vegetables or water.
  • Don’t eliminate food groups. “Don’t cut out food groups that aren’t harming you,” Czerwony stresses. Unless your provider recommends it, cutting out entire food groups can leave you missing key nutrients.

When to get extra help

If your sweet tooth feels like it’s taking over, talk with a healthcare provider. “The first line of defense is having an open and honest conversation,” Czerwony encourages.

Your provider may check your blood sugar or cholesterol levels. And in some cases, medication may help — and some weight loss medications can reduce appetite and sweet cravings. Your primary care provider or a dietitian can help figure out your best options.

Bottom line? Sugar cravings are common, and curbing that craving can be challenging. For some, lifestyle changes are enough. Others may need medical support. Either way, help is available, and small changes can lead to lasting results.

This article was written by Cleveland Clinic Health Essentials (editorial@ccf.org) from Cleveland Clinic and was legally licensed through the DiveMarketplace by Industry Dive. Please direct all licensing questions to legal@industrydive.com.