If you feel like your sweet tooth has a mind of its own, you are not alone! And there might be a few sneaky reasons you can’t get it under control.

After many years of personal experience tweaking my diet to feel my best AND many years of being an online RD to thousands of people – I have a few major tips.

The first, and the most important, is to take a step back and look at your meals. Getting sufficient protein is the biggest factor in eliminating cravings! While protein is super important, you also need to make sure you’re balancing your carbs and fats as well. Too little of any of those macros and you’ll find yourself in a sneaky craving cycle.

Read more about how to curb sugar cravings below!

1. Eat Enough Protein (Seriously, This Is the Foundation)

If you want to curb sugar cravings, the first place to start isn’t willpower… it’s protein.

One of the biggest reasons people crave sugar is simply because they’re not eating enough throughout the day — especially at meals. Protein is the most filling macronutrient, and it plays a huge role in keeping your blood sugar stable, supporting balanced energy, and helping you feel satisfied after you eat.

When meals are too carb-heavy or lacking protein, your blood sugar spikes quickly… and then crashes just as fast. That crash is what leads to the classic mid-afternoon “I need something sweet right now” feeling.

Protein helps slow digestion, keeps you fuller longer, and reduces those intense cravings that hit when your body is looking for a quick energy fix.

A good goal is to aim for 25–35 grams of protein per meal, and try to build every meal around a solid protein source first! You can find hundred of high-protein meals that are easy to make on my website here.

If you do one thing to reduce sugar cravings, start here: prioritize protein early in the day (read more about that here). A high-protein breakfast alone can make a huge difference in your cravings, energy, and appetite all day long.

2. Indulge in Moderation (and Upgrade Your Sweet Treats)

One of the biggest mistakes people make when trying to curb sugar cravings is going too extreme.

Cutting out all sweets completely might sound like a good idea… but for a lot of people, it backfires. When something feels totally off-limits, your brain tends to want it even more. Suddenly, sugar becomes the only thing you can think about.

That’s why I’m a huge believer in moderation — and in finding ways to still enjoy something sweet! I personally find that having a small sweet treat at night can actually be helpful. It signals to your brain that nothing is being restricted, which can reduce that constant mental obsession around desserts or snacks.

The key is choosing treats made with more nourishing ingredients — ones that satisfy your sweet tooth while supporting stable blood sugar. Like these (and I have to say… these recipes will not disappoint!).

Over time, making homemade treats with maple syrup, honey, and coconut sugar in place of processed sugar make a major difference. When you constantly eat hyper-palatable, highly refined sugary foods, your taste buds start to expect that intense level of sweetness. But when you begin swapping in better ingredients, your palate actually adjusts. Eventually, fruit tastes sweeter. Dark chocolate feels rich. And those super sugary treats that once felt irresistible start to feel too sweet.

3. Supplements!

Blood sugar swings, nutrient deficiencies, stress, poor sleep, and even gut health can all drive intense cravings for sweets. While food habits and balanced meals always come first, there are supplements can support blood sugar regulation and help curb sugar cravings when used correctly – and you probably already have a few of them in your medicine cabinet!

Read more about my supplements here: My Updated Supplement Guide

and the supplements I took while pregnant here: Supplements I’m Taking While Pregnant As A Dietitian

Magnesium

Magnesium is a supplement almost everyone should be taking!! It helps with blood sugar regulation, nerve function, and stress response. When magnesium is low your sugar tooth might start to act up. Low magnesium levels can also worsen insulin resistance, which leads to blood sugar spikes and crashes (aka prime craving territory).

The kind I take is so good! I just mix about 1 tsp in a cup of water using an electric whisk — it’s berry flavor. I look forward to it after dinner every night.

Zinc

Zinc doesn’t get as much attention for cravings, but it should. This mineral supports appetite regulation, taste perception, and blood sugar control. Low zinc levels can disrupt insulin function and increase cravings — plus, altered taste can make you want more sugar to feel satisfied.

I personally take a beef liver supplement to boost my zinc intake. Click to shop the beef liver brands I love here, here, and here.

Zinc supplement: Cymbiotika

Food sources: shellfish, beef, pumpkin seeds, chickpeas

B Vitamins

B vitamins (especially B6, B12, and folate) are critical for energy metabolism and nervous system health. When levels are low fatigue increases, and fatigue often disguises itself as sugar cravings! B vitamins also help the body convert carbohydrates into usable energy, reducing the “quick fix” desire for sweets.

B Vitamins: Cymbiotika, Thorne, Mary Ruth’s Organics, Nordic Naturals

Food sources: eggs, meat, leafy greens, legumes

L-Glutamine

L-glutamine is an amino acid that plays a role in gut health and blood sugar stability. For some people, sugar cravings are tied to gut imbalances or blood sugar drops between meals.

L-glutamine: Thorne

Food sources: protein-rich foods like meat, eggs, dairy

4. Added-Sugar Reset

There’s truly a time and place for everything — and while I whole-heartedly believe in balance, sometimes I just need a good reset.

That’s exactly why I created my 7-Day Added Sugar Detox: a gentle, realistic guide designed to help curb sugar cravings by eliminating all added sugars for just one week.

It’s not a diet. It’s not forever. And it’s definitely not meant to feel overwhelming or impossible.

It’s simply a short-term reset (something I personally do every year!) and it’s been one of the most effective ways to reset my palate, reduce cravings, and feel more in control around sugar again.

And in 2025, I completely revamped the guide with even more education, brand new recipes, and extra support to make it easier (and more delicious) than ever.