How to Stop Craving Sweets

If you don’t change your diet or increase exercise, it can progress to type 2 diabetes, which is a major factor for heart disease, stroke, kidney disease and nerve damage. Sometimes a new or intense sugar craving can be an early sign of prediabetes due to episodes of low blood sugar that occur as the pancreas works overtime to keep up.

Sugar also affects our brain and mood. Studies show that men who consume more than 67 grams of sugar per day have a significantly higher risk of anxiety or other common mental disorders than those who consume 40 grams or less. This may be due to inflammation in the brain, a process increasingly linked to mental health.

Then there are the “spikes and crashes.” I tell patients to imagine the thermostat in my office jumping from 70 degrees to 100 and back again every few minutes. Sure, the average might be fine, but the constant fluctuation feels terrible. Sugar does that to your blood glucose. You might feel energized for 15 minutes, then you crash and crave more sugar. Over time, this cycle can lead to weight gain, fatigue and worsening metabolic health.

As for so-called healthier sweeteners like maple syrup or honey, these are still sugars, though the body may handle them slightly better. Whole fruits (not fruit juice) remain the best way to satisfy a sweet craving naturally. Artificial sweeteners, meanwhile, are best approached with moderation. Small amounts may be fine, but excessive intake raises unanswered questions about safety.

How much sugar is OK? The American Heart Association recommends no more than 36 grams a day for men and 25 grams for women, less than the amount in a single can of soda. The first step, though, is simple: Don’t add sugar to anything. One teaspoon in coffee may be the exception, but habitually adding several spoonsful is not.

Finally, if your sugar cravings are new, get checked. Tests that measure fasting blood glucose and hemoglobin A1C can identify early issues, and quick action makes all the difference.

Cutting back on sugar is one of the simplest ways to fuel healthy aging, and small steps make a big difference. Your body will return the favor with more stable energy, clearer thinking and better long-term health. While sugar doesn’t need to disappear from your life, please don’t let it dominate your diet.