Do you have a sweet tooth? You’re not alone—and there’s nothing inherently wrong with enjoying something sweet now and then. In fact, research shows that having dessert can temporarily boost mood and even help reduce stress. However, when added sugars become a daily habit rather than an occasional treat, they can take a toll on your health. Excessive sugar intake has been linked to an increased risk of obesity, type 2 diabetes, and heart disease.

Curbing sugar cravings isn’t always simple. Scientists have found that sugar can stimulate reward pathways in the brain in ways that resemble addictive behaviors, making it harder to resist. The good news? Your taste buds are adaptable. With consistent habits, you can retrain them over time and significantly reduce how often and how intensely you crave sweets.

1. Start Your Day With a Protein-Rich Breakfast

One of the most effective ways to manage sugar cravings begins first thing in the morning. Instead of reaching for pastries, donuts, or sugary cereals, focus on a breakfast that’s rich in protein. Eggs, Greek yogurt, protein smoothies, cottage cheese, or a balanced breakfast sandwich are all solid options.

Protein helps stabilize blood sugar levels and promotes fullness, according to Allison Childress, PhD, RDN, LD, CSSD, a sports dietitian and associate professor of Nutritional Sciences at Texas Tech University. When blood sugar remains steady—rather than spiking and crashing—you’re far less likely to crave sweets later in the day. “It sets the tone for more balanced eating throughout the day,” Childress explained.

2. Don’t Skip Meals

In a busy schedule, skipping meals can feel unavoidable—but it often backfires. Missing breakfast or lunch can cause blood sugar to drop, which sends your body searching for quick energy, usually in the form of sugary foods or refined carbohydrates.

Eating regular, balanced meals helps keep cravings under control. Childress recommends fueling up every three to five hours with meals or snacks that include protein, fiber, and healthy fats. Examples include:

• An apple paired with cheese

• Hummus with raw vegetables

• A turkey sandwich on whole-grain bread

Staying consistently fueled throughout the day makes it much easier to say no to sweets when cravings hit.

3. Watch Out for Added Sugars

When grocery shopping, take a moment to read nutrition labels—especially the line for “added sugars.” Dana Ellis Hunnes, RD, PhD, MPH, a senior clinical dietitian at UCLA Medical Center, recommends keeping that number as close to zero as possible.

As you reduce added sugars in your diet, your body gradually adapts. Over time, foods that once seemed normal may start tasting overly sweet, and cravings naturally decrease. One of the simplest strategies is to limit packaged and ultra-processed foods and cook more meals at home using whole ingredients. “That way, you’re in control of how much sugar you’re consuming,” Hunnes noted.

4. Cut Back on Sweetened Drinks

Sweetened beverages are one of the biggest contributors to excess sugar intake. If your daily routine includes soda, sweetened coffee drinks, or flavored beverages, consider switching to sparkling water, plain coffee, or unsweetened tea.

Even drinks without added sugar—such as artificially sweetened beverages—can reinforce a preference for sweetness. “You’re still training your taste buds to expect that sweet flavor,” Hunnes explained. Gradually choosing less-sweet drinks can help reset your palate so you crave sugar less frequently.

5. Make Sleep a Priority

Sleep and sugar cravings are more connected than many people realize. Research shows that inadequate sleep disrupts blood sugar regulation and affects hunger hormones, making high-sugar foods especially tempting.

Jena Brown, RD, CSSD, an endurance dietitian and owner of Victorem Performance Nutrition, explains that even one or two nights of poor sleep can worsen insulin resistance and intensify cravings for sweets. Aim for seven to nine hours of quality sleep most nights. “Better sleep supports more stable energy levels and reduces the urge for quick, sugary fuel,” Brown said.

6. Fuel Properly Around Workouts

If you exercise regularly, undereating can be a major trigger for sugar cravings. This is especially common among active individuals or athletes who unintentionally restrict calories.

Proper pre- and post-workout fueling helps stabilize blood sugar, replenish glycogen stores, and prevent rebound hunger. Brown recommends eating a balanced snack or meal that includes carbohydrates and protein within one to two hours before and after exercise.

Good options include:

• Greek yogurt with fruit and granola

• Eggs with avocado toast

• A smoothie made with protein powder and berries

Many athletes Brown works with report that once they consistently meet their energy needs, their intense sweet cravings fade or disappear altogether.

Ultimately, cutting out sugar entirely isn’t necessary—or realistic. As Brown emphasized, “An occasional craving for something sweet isn’t a red flag.” Desserts and treats can absolutely fit into a healthy diet when enjoyed mindfully and in moderation. The goal isn’t elimination, but balance.