10 Tips to Overcome Sugar Addiction + Healthy Alternatives

Time to Read: 12 minutes

Sugar addiction is real, and it’s a big hurdle for many people trying to lose weight. You can do everything else right, but if you’re consuming too much sugar, you’ll hit a dreaded weight loss plateau.

Sugar is a powerful and addictive substance. If you’ve ever overeaten cookies, cake, candy, or ice cream – and which of us hasn’t done so at some point in our lives – you know that sugar has a seductive pull.

Food manufacturers realize this, which is why they load soft drinks, soups, breakfast cereal, spaghetti sauce, energy bars, salad dressings, and even ketchup with lots of sugar.

Overcoming a sugar addiction is easier said than done. The roots of sugar addiction are emotional as well as physical. To overcome your addiction, you must utilize a combination of psychological and physical approaches. The less sugar you consume, the less you will crave.

If you do experience withdrawal symptoms, know that they will only last a few days, and then you’ll begin to feel much more balanced and have more energy than ever before.

Here are 10 tips to overcome sugar addiction.

Get Sugar Out of Your House

This might be the most difficult, but most effective, strategy to overcome a sugar addiction. If you just get sugar out of your house, any temptation as you walk through the kitchen will be gone. Get rid of all of it – white and brown sugar, maple syrup, and corn syrup. You’ll be surprised at how little you actually need these things in your kitchen.

Healthy Food to Satisfy Your Sweet Tooth

You can get rid of the sugar entirely, but your sweet tooth isn’t going to disappear with it. Your sweet tooth will remain, but the good news is that you don’t need sugar to satisfy it.

Eat whole, healthy snacks such as red peppers, dates, cherry tomatoes, carrots, fruits, and dried fruits to satisfy that sweet tooth of yours. Make sure to drink lots of water also. 

To sweeten your tea, carbonated water, and other sugar-free drinks, you can add a little bit of fruit juice. Whole or pureed fruits make an excellent alternative to ice cream. 

Once you’ve cut back from sugar, your taste buds will become more sensitive to natural, whole foods, and what used to not be sweet will begin to taste sweet. Slow down and pay attention to what you are eating, and you will be able to enjoy these healthy foods more than ever before.

Eat Three Balanced Meals Daily

Consume three balanced meals daily that include complex carbohydrates, some lean protein, and healthy fats. 

  • Complex carbohydrates include whole grains, vegetables, and fruits.
  • Lean protein can be poultry, meat, fish, tofu, or dairy. 
  • Healthy fats are cheese, milk, olive oil, omega-3s, and other cold-processed oils. 

Eating healthy meals such as these will help you create and maintain healthy blood sugar levels throughout the day and reduce your cravings for sugar. Also beneficial in helping reduce sugar cravings is the consumption of fiber.

Multivitamins and Supplements

Add a multivitamin and mineral supplement to your daily routine. Aside from a general multivitamin, chromium picolinate and l-glutamine are effective specifically at reducing sugar cravings.

Don’t Go to a Restaurant Starving

Going out to eat is fine, but don’t do it when you’re ravenous. That’s a recipe for overeating. This is particularly concerning if you find yourself at a restaurant with irresistible desserts. When going out to eat, either pack your own healthy choices or eat a healthy snack, like fiber-rich veggies, before you leave.

Exercise, Sunlight, Sleep

Make sure to engage in regular exercise, plenty of sunlight, and a proper amount of sleep. All of these will improve your mental health and eliminate your mind from craving satisfaction from elsewhere.

Free Your Mind

Teach yourself how to identify and manage the cravings that are not from physical hunger, but are rooted more in anxiety or stress. Find other ways you can manage your stress. Go for a walk, give a friend a call, pick up a good book, take some time to play with your pet, or watch a movie. Take a deep breath, meditate, listen to some music, or take a hot relaxing bath to activate your body’s natural relaxation process. When you are relaxed, your blood sugar is balanced, and your sugar cravings are reduced.

Emotions

If you tend to turn to sugar to work through any emotional discomfort, you should learn to identify these feelings and respond to them more appropriately. If you get really tired in the afternoons or evenings, take a break and rest instead of trying to push through the fatigue. If you are bored, find something fun or interesting to focus on. If you’re feeling lonely you should call or text a friend. One of the keys to overcoming sugar addiction is to pay attention to how you are feeling and then provide yourself exactly what you need instead of replacing it with sugar.

Don’t Dwell in Shame and Guilt

If you do happen to overindulge, acknowledge that you did and then get back on track as soon as you possibly can. Don’t dwell in the shame and guilt. Yes, eating sugar is unhealthy, but it is not a sin. Sugar addiction is the same as other addictions- it doesn’t matter how many times you need to try to quit; it matters that you keep it up until you do.

Be Good to Yourself

To put an end to your struggle with sugar, you need to learn how to nourish your body with healthy foods and learn to respond more compassionately to your feelings. The best substitute for sugar is to genuinely accept yourself.

Healthy Snacks for Your Sweet Tooth

When trying to lose weight, or cure a sugar addiction, dessert is the thing that people miss the most. The good news is, you don’t have to give up all sweets – there are many sweet treats that you can enjoy. As with anything else, moderation is key – watch your portion sizes.

Here are some tasty treats that will satisfy your sweet tooth without sugar.

Fruit Salad

fruit salad

Fruit is a naturally sweet choice and makes an excellent snack for someone who is trying to cure a sugar addiction. A single piece of fruit can get boring after a while. Mix together several different types of fruit to keep yourself interested. If you’re just making single servings, you can cut up the fruit and keep it separated until you’re ready to eat it. When you store it together, the tastes tend to meld together.

Sugar-free Pudding

chocolate pudding

You can make your own, or buy the pre-made packs of pudding. This is an excellent way to satisfy a sugar craving – especially chocolate. Also, pudding is a versatile dessert because it counts toward your daily requirement for dairy.

Smoothies

fruit smoothies

You can enjoy a smoothie – they can be creamy or fruity and tangy. Throw different fruits into juice and blend for a tangy smoothie. You can mix bananas and strawberries together with milk and have a milkshake. Throw in some protein powder for a nutritious addition.

Popsicles

fruit popsicles

When you’re making a smoothie, double it and then pop the rest in the freezer for a few hours. This will give you a healthy and delicious popsicle. You can also purchase all-fruit popsicles from the store. These are low-calorie, delicious, and naturally sweet snacks.

Yogurt Parfait

yogurt parfait

Combine plain yogurt, fruits, and granola to make a yummy parfait. Layer the items in a small glass, but keep in mind that a single serving of granola is small. You should check the serving information on the box to make sure that you’re not using more than one serving. Look at the sugar content of the yogurt and the granola that you choose as well. Some yogurts and granola come with too much sugar.

Chocolate-dipped Strawberries

Chocolate-dipped Strawberries

This is a great way to satisfy your sweet tooth. You get the sweet, chocolate flavor, but it’s just enough to satisfy, and you’re not overindulging. You can also dip other fruits, such as pears and bananas, in chocolate.

Baked Apples

baked apples

Apples are really yummy when they are warm. You can even sprinkle a little nutmeg or cinnamon on them for an extra yummy flavor. You could core the apples and stuff them with other fruits. Raisins are a good choice for this.

There are many desserts out there that you can still eat even when you’re trying to cure your sugar addiction. Also, these will help you to lose weight because you’re not consuming as many calories as you would with a big bowl of ice cream and a piece of chocolate cake. To keep your carbohydrate balance, add in some protein such as peanut butter, low-fat cheese, or nuts.

Healthy Recipes to Kick a Sugar Addiction

If you’re looking for some sweet recipes to eat while you’re curing your sugar addiction, look no further. Following are some great recipes that you can make and eat without feeling guilty. These are sweet and enjoyable – and use natural ingredients – so you’re not consuming processed sugar!

Sunday Best Fruit Salad

This is a quick and easy fruit salad that looks really pretty. This recipe makes six to eight servings.

Ingredients:

  • 1 can pineapple chunks- 20 ounce, reserve the juice
  • 2 peeled and cored apples
  • 1 can peach pie filling – 21 ounce can
  • 2 peeled and diced bananas
  • 3 kiwis
  • 1 pint strawberries

Instructions:

  1. In a small bowl, toss the apples in the pineapple juice and allow to sit for five to ten minutes. 
  2. In a large bowl, mix together the pineapple chunks and peach pie filling.
  3. Remove the apples from the pineapple juice and add to the pineapple and peach pie filling mixture. 
  4. Place the chopped bananas in the pineapple juice and allow to sit for five to ten minutes. 
  5. Peel and slice the kiwis and half of the strawberries. 
  6. Chop the other half of the strawberries and set to the side. T
  7. ake the bananas out of the pineapple juice and put them with the fruit mixture. 
  8. Add in half of the chopped strawberries and toss together.
  9. Arrange the kiwi slices and the other half of the strawberries around the edge of the bowl. 
  10. Chill and serve.

Banana Cookies

These cookies are nutritious and delicious. This recipe makes three dozen cookies.

Ingredients:

  • 3 ripe bananas
  • 2 cups rolled oats
  • 1 cup dates, pitted and chopped
  • 1/3 cup vegetable oil
  • 1 teaspoon vanilla extract

Instructions:

  1. Preheat oven to 350 degrees F. 
  2. In a large bowl, mash up the bananas. 
  3. Mix in the dates, oats, vanilla, and oil. 
  4. Mix well and allow to sit for fifteen minutes. 
  5. Take a teaspoon and drop onto an ungreased cookie sheet. 
  6. Bake for twenty minutes, or until lightly brown.

Banana Custard Scrunch

This is a super easy recipe- and will quickly become a favorite of kids and adults alike. This recipe makes four servings.

Ingredients:

  • 1 cup yogurt, plain
  • 3/4 cup prepared vanilla pudding
  • 3/4 cup rolled oats
  • 2 tablespoons honey
  • 3 small bananas, sliced

Instructions:

  1. Mix together the yogurt and vanilla pudding in a small bowl and set aside.
  2. Heat a dry skillet over medium heat. 
  3. Place the oats in the pan and toast for about one minute- until hot. 
  4. Drizzle honey on the oats and stir over medium heat until oats are crispy on edges. 
  5. Remove oats from heat and spoon most of them into the bottom of four small bowls or glasses. 
  6. Set aside the rest for topping. 
  7. Take about half of the bananas and place a layer of sliced bananas on top of the oats. 
  8. Pour the custard over the bananas. 
  9. Top with the rest of the bananas and sprinkle with the rest of the oats. 
  10. Serve and enjoy!

Sugar-Free Chocolate Peanut Butter Cups

These sugar-free chocolate peanut butter cups will satisfy your sweet tooth for sweet and chocolaty.

  • 1/2 cup coconut oil
  • 1/2 cup cocoa powder
  • 1 cup almond butter
  • 1 teaspoon stevia powder
  • 2 tablespoons agave nectar
  • 1 teaspoon vanilla extract

Instructions:

  1. Melt the coconut oil by placing the container in a sink of hot water. 
  2. Mix the melted coconut oil with the cocoa powder and stir until fully combined. 
  3. Stir in the almond butter. 
  4. Add the stevia, agave nectar, and vanilla and stir until everything is fully dissolved into an even consistency. 
  5. Place mini cupcake papers onto a cookie sheet- or in a mini cupcake pan- and add the mixture evenly into them, approximately 1/4 cup each. 
  6. Sprinkle chopped almonds – or other nut – if desired, on top. 
  7. Place the cups in the freezer for thirty to forty minutes or until completely hard. 
  8. Enjoy!

Angel Food Cake with Orange Essence and Agave Nectar

Using agave nectar to make an angel food cake works wonderfully – it is sweet without being overindulgent. This recipe makes six servings.

Ingredients:

  • 3/4 cup cake flour
  • Rind from one orange, grated
  • 1 teaspoon vanilla
  • 10 egg whites
  • 1/2 teaspoon cream of tartar
  • 1/2 cup light agave syrup

Instructions:

  1. Preheat oven to 325 degrees and prepare a metal tube pan. 
  2. Sift the cake flour three times into a medium bowl. 
  3. Add the orange rind to the flour. 
  4. In a stand mixer, with the whisk attachment, beat the egg whites on high speed. 
  5. When the egg whites begin to froth, add in the cream of tartar. 
  6. Beat until soft peaks form. 
  7. Add in the agave syrup gradually while the mixer is still running. 
  8. Keep beating until the peaks begin to get shiny.
  9. Add in the vanilla. 
  10. On low speed, add in the flower until just blended. 
  11. Use a rubber spatula to continue folding until all the flour is incorporated. 
  12. Pour into a pan and bake for 30 minutes or until cake begins to color and springs back when touched. 
  13. Immediately turn pan upside down and allow to cool – this will keep the cake from falling. 
  14. Serve with fresh fruit.

PBJ Cookies

If you are a fan of the peanut butter and chocolate combination, then these cookies will be right up your alley. While they don’t really have jelly in them, you get that fruit-flavored sweetness from the cranberries. This recipe makes twenty cookies.

Ingredients:

  • 1/4 cup dried cranberries
  • 1/2 teaspoon vanilla extract
  • 1/3 cup unsweeted cocoa powder- sifted
  • 1 cup canned white cannellini bean, rinsed and drained
  • 1/4 cup reduced-fat peanut butter
  • 2 tablespoons agave nectar
  • 3 large egg whites
  • 4 packets- approximately 4 grams- powdered stevia
  • 1/4 cup puffed millet cereal
  • 1/4 cup peanut butter chips

Instructions:

  1. Preheat oven to 375 degrees F. 
  2. Line two baking sheets with parchment paper, lightly spray with cooking spray and set aside. 
  3. Place the cranberries in a small bowl, cover with hot water, and allow to soak. 
  4. In a food processor, combine the vanilla, cocoa powder, and cannellini beans, peanut butter, and agave nectar. 
  5. Blend until smooth, about three minutes, making sure to scrape the sides halfway through the blending process.
  6. In a mixing bowl with the whip attachment on the mixer, beat the egg whites until they form soft peaks. 
  7. Gradually beat in the stevia. 
  8. Continue beating until the whites are creamy and almost stiff. 
  9. Add one-third of the egg white mixture into the cocoa-bean mixture in the food processor. 
  10. Blend for about thirty seconds to combine. 
  11. In two batches, fold in the lightened cocoa mixture into the egg whites until they are almost fully combined.
  12. Drain the liquid from the cranberries and add them to the batter. 
  13. Add in the millet. 
  14. Fold the batter until the cranberries and millet are evenly mixed, and the cocoa mixture is evenly incorporated.
  15. Drop rounded spoonfuls of the batter onto the parchment-lined cookie sheets and spread the batter out to form cookies about two inches in diameter. 
  16. Bake for about twelve to fourteen minutes, rotating the pans one turn halfway through the baking process. 
  17. Transfer the cookies to wire racks with a metal spatula to cool.