All humans are born with a sweet tooth. That is to say, we innately prefer sweet tastes. There is nothing wrong with that. In fact, our survival as a species may partially be thanks to that sweet tooth. A sweet taste usually indicates that a food contains carbohydrates, which our brains and bodies need to function. However, our food supply is flush with sugars and sweeteners of all kinds these days, which can make it difficult to keep a lid on added sugar intake.
How Much Added Sugar is Too Much?
Added sugars are just that—added to foods—they’re not naturally present. They contribute no nutritional benefits aside from food energy (aka calories). Since there is no biological need for added sugars, you don’t need to have them in your diet at all. The 2025-2030 Dietary Guidelines for Americans (DGA) recommends that children aged 11 and under get no added sugars in their diets, while suggesting that teens and adults limit their added sugar consumption to 10g or less per meal (that’s about 2.5 teaspoons). The American Heart Association recommends that men consume no more than 9 teaspoons of added sugars per day, and women get no more than 6 teaspoons. Some food manufacturers have helped out by reducing the added sugar in their products. Incorporating alternative sweeteners like stevia, monk fruit sweetener, and others is another way to deliver the sweetness that consumers like, without adding sugar that can be detrimental to health. (Check out this post for an in-depth look on alternative sweeteners and read this to learn how Guiding Stars handles sugar substitutes.)
Tips For Managing Your Sweet Tooth
Much of your suggess in managing your sweet tooth can come from implementing just a few changes. Here are four ideas to help you curb your cravings and create some healthy balance your diet.
Eat Regularly
You know the drill—you skipped a meal or just waited too long to eat and suddenly your energy dips, you start feeling flushed and “hangry.” The next minute, you’re raiding the pantry for anything sweet to make yourself feel better. This scenario is caused by low blood sugar. Reaching for sugar foods you can eat quickly does help remedy the blood sugar issue in the short term (but it’s amazing how much candy or sugary cereal you can eat when this happens)! The healthy fix for this situation is to get in the habit of eating at regular intervals (usually every 4-6 hours). Stop skipping meals, and learn to pay attention to your body’s natural hunger signals. Your body will tell you when it needs fuel, but you need to be listening. And for those times when you know you’ll be eating later than usual, plan ahead and bring a nutritious snack to tide you over.
Cut Back on Treats Incrementally
You don’t have to cut out all sweets at once! This is all about getting your body (and mind) used to smaller amounts of sugary treats. When you cut back incrementally, cravings will not be a big issue and you’ll have started modifying your sweets-eating habit once and for all. Start by simply reducing the portion sizes of the high-sugar treats you eat regularly by no more than about 25% at a time. For example, if you typically have four cookies each night while watching TV, reduce that to three cookies. Do that for a week or two until your body and mind get used to seeing and consuming the new normal portion. Then cut back to two cookies for a few weeks, and so on. You can do the same thing with any other sweet you have frequently, such as sugar in your coffee.
Balance Your Meals
Many times our cravings for sweet foods kick in because the meal we ate earlier was not balanced. What do I mean by that? Well, most of our meals should consist of some of each macronutrient. When we eat balanced meals, we stay full longer and our blood sugar levels stay more stable. As a result, we have fewer cravings for sweets. In general, a balanced meal would include:
- protein (mix it up with plant-based and animal-based sources)
- produce (a wide variety of fruits and vegetables)
- starchy carbohydrates (whole grains whenever you have the option)
- fat (heart-healthy sources)
A serving of milk or another dairy product (or non-dairy alternative) on the side rounds it all out.
Be an Added Sugar Sleuth
Sometimes we just don’t realize how much added sugar we are getting on a daily basis. It can be found in so many foods, and some don’t even register as sweet to us! Read food labels and check the added sugars information on Nutrition Facts panels to educate yourself. Or let Guiding Stars lead the way. The Science Behind Guiding Stars reduces points for added sugars (among other things), so look for foods that earn Guiding Stars. When you do, you’re automatically choosing products that are lower in sugar. Check here for more information on added sugars.