Weight loss seems straightforward on paper, until you find yourself reaching for a biscuit mid-afternoon or craving something sweet after dinner.
And while sweet treats spark undeniable joy, the science behind why we crave them is somewhat complex.
Board-certified family nurse practitioner, Dr Donna Cill, explained that sugar cravings are driven by a combination of blood-sugar fluctuations, stress hormones, and habit-based dopamine responses.
Fortunately, certain foods can help tackle these urges by keeping glucose levels steady and reducing the brain’s desire for a quick reward.
‘Mindful eating may help with weight loss as it can help reduce overeating’
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“Foods that reduce cravings work by stabilising glucose and reducing the brain’s need for quick reward,” Dr Cill told GB News.
Registered dietitian, Dawn Menning, who is also a certified diabetes care and education specialist for the health app Nutu, shared her top strategies for keeping cravings at bay.
“Have protein-rich foods with each meal and snacks. Protein helps promote muscle maintenance and weight loss,” she said. “Protein can keep you feeling satisfied, manage hunger, and cravings, which can help you lose weight.”
But beyond what you eat, how you eat matters too, with mindful eating practices revered among dietitians and nutritionists.
“Eat slowly, chew thoroughly, avoid distractions, pay attention to the aroma and taste of each bite, and pay attention to your hunger cues,” Menning advised. “Mindful eating may help with weight loss as it can help reduce overeating.”
How to beat cravings with food?
Dr Cill highlighted that low glycemic index foods are particularly brilliant at curbing those sugar urges.
These include leafy greens, broccoli, peppers, legumes like lentils and chickpeas, whole grains such as oats and quinoa, berries, citrus fruits, and protein sources including eggs, yoghurt, fish and tofu.
Healthy fats from nuts, seeds, olive oil and avocado also play a key role.
“When these foods are eaten together, digestion slows, glucose enters the bloodstream gradually, cortisol levels remain lower, and dopamine-driven sugar seeking diminishes,” Dr Cill explained.
She recommended combining low GI carbohydrates with protein and healthy fats at every meal.
This could be yoghurt topped with berries and nuts, beans paired with vegetables and olive oil, or eggs served alongside vegetables and whole grains.
Pairings like these help maintain consistent energy levels and prevent the glucose dips that spark those familiar cravings.
When cravings do strike, Menning recommends opting for Greek yoghurt with berries and cinnamon for a balance of protein and fibre, or frozen Greek yoghurt bark with nuts, which adds healthy fats without excessive sugar.
Pair Greek yoghurt with fruit for a balance of protein and fibre
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For chocolate lovers, she suggests 85 per cent dark chocolate squares paired with almonds, so that the healthy fats can help slow sugar absorption.
Other tasty options include homemade oat cookies sweetened with mashed banana, rolled oats with chia seeds and blueberries, and baked protein muffins with blueberries.
“As low glycemic foods, adequate protein, and healthy fats become dietary staples, blood sugar stabilizes and stress hormones decrease,” Dr Cill added.
Over time, taste receptors become more sensitive, naturally sweet foods taste sweeter, and processed sugar cravings gradually fade.