Satisfying Sugar Cravings: Safe Choices for Diabetics

Satisfying Sugar Cravings: Safe Choices for Diabetics

So, we all love a sweet treat now and then, right? But for those with diabetes, the relationship with sugar is a bit complicated. Here’s the lowdown: diabetes messes with how your body handles glucose, the sugar you get from the yummy stuff you eat. People without diabetes have this handy hormone called insulin that keeps their blood sugar in check. But if you’ve got diabetes, your body might not make enough insulin or might just give it the cold shoulder, leading to a sugar pile-up in your blood. And trust me, that’s not as sweet as it sounds – think potential heart issues, kidney troubles, and nerve problems.

Now, here’s the kicker: even knowing all this, resisting those sugar cravings is no walk in the park. I mean, who doesn’t want that instant pick-me-up that comes from a chocolate chip cookie? But for diabetics, diving headfirst into a candy jar isn’t that simple. There’s this tricky balancing act between wanting to treat yourself and keeping your blood sugar from skyrocketing. It’s like being caught between a rock and a sweet place.

Sugar cravings

Why Are We All Sugar Fanatics, Anyway?

Let’s get real for a second: Who among us hasn’t daydreamed about sinking our teeth into a gooey chocolate brownie or felt that mid-afternoon itch for a sugary pick-me-up? It’s not just about a lack of willpower; there’s some real-deal biology and psychology at play here. From way back, our ancestors were all about those sweet, ripe fruits because they were energy-rich and safe to eat (as opposed to the potentially harmful bitter stuff). So, evolutionarily speaking, being a sugar fan had its perks.

Now, flash forward to today, and our modern diets can often send our blood sugar on a wild roller coaster ride. You know the drill: you skip breakfast, have a sugary latte, and bam – sugar spike! But what goes up must come down, and that crash that follows can leave you hankering for another sweet fix. It’s like being on a sugar seesaw. These fluctuations in blood sugar don’t just mess with your energy levels; they can actually ramp up those sugar cravings. The more erratic your blood sugar, the more you might find yourself daydreaming about that next sweet treat. It’s a wild, sugary cycle, folks!

Sugar cravings

Curbing the Sugar Urge: Practical Tips to Diminish Cravings

We all have moments when we’re itching for something sweet. However, consistently giving in to sugar cravings can have long-term health implications. The good news? There are proactive steps you can take to reduce those cravings. Here are 15 practical tips to help keep your sweet tooth in check.

  1. Stay Hydrated: Drink plenty of water throughout the day. Sometimes our bodies can confuse thirst with hunger or sugar cravings.
  2. Eat Balanced Meals: Ensure you’re eating meals that include protein, healthy fats, and fiber. This combination can stabilize blood sugar levels.
  3. Consume More Protein: Incorporate protein-rich foods in your diet, such as lean meats, eggs, and legumes, as they can help reduce sugar cravings.
  4. Get Enough Sleep: Lack of sleep can increase hunger and sugar cravings. Aim for 7-9 hours of quality sleep per night.
  5. Limit Artificial Sweeteners: While they might seem like a good substitute, they can make you crave even more sugar.
  6. Manage Stress: Stress can be a significant trigger for sugar cravings. Find stress-reducing techniques that work for you, such as yoga, meditation, or reading.
  7. Limit Caffeine Intake: Too much caffeine can cause a blood sugar rollercoaster, leading to sugar cravings later on.
  8. Eat Whole Foods: Opt for whole, unprocessed foods. Processed foods often have hidden sugars that can spike your cravings.
  9. Read Labels: Check food labels to see how much sugar has been added. You’ll be surprised where you can find hidden sugars!
  10. Stay Active: Physical activity can help curb sugar cravings by reducing stress and releasing endorphins, natural mood lifters.
  11. Eat Fermented Foods: Foods like yogurt, kimchi, and sauerkraut can reduce sugar cravings due to their probiotic content.
  12. Limit Alcohol: Like caffeine, alcohol can cause fluctuations in blood sugar which can lead to cravings.
  13. Have Healthy Snacks On Hand: Keep snacks like nuts, seeds, smoothies, and fresh fruit readily available for when you feel the urge to snack.
  14. Manage Triggers: If you notice patterns in your sugar cravings (like always after a certain activity or at a certain time of day), try to find healthier habits to replace those triggers.
  15. Mindful Eating: Focus on your food when you eat. This helps you appreciate what you eat and makes you more likely to notice when you’re full.

Remember, it’s okay to indulge occasionally. The goal isn’t to eliminate sugar entirely but to reduce the unnecessary amounts we often consume. Making small, mindful changes can lead to big results over time.

Natural Sugar Substitutes for Diabetes

Sugar replacements for diabetics

Navigating the world of sweets can be a tricky journey for diabetics. Sugar, with its alluring taste and addictive nature, often feels like an unavoidable temptation. However, completely depriving oneself isn’t the solution either. The key lies in finding a balance. It’s essential to remember that continuously indulging in sweet flavors, even if they’re sugar-free, can tether us to a perpetual cycle of cravings. Furthermore, some sugar substitutes are magnitudes sweeter than regular sugar, potentially skewing our palate towards an artificial sweetness level. But fear not! For those aiming to minimize sugar intake, several natural substitutes can provide that sweet touch without wreaking havoc on blood sugar levels. Let’s dive into a few of them.

Stevia: The Plant-Based, Zero-Calorie Sweetener

When it comes to choosing a sweetener, stevia is a popular go-to, especially for diabetics. Derived from the leaves of the Stevia plant, this sweetener boasts zero calories and doesn’t impact blood sugar levels. But here’s the thing, while it’s a better option than refined sugar, it’s essential to remember moderation is key. Constantly indulging in sweet-tasting foods, even if they’re sugar-free, can make it tough to break free from the sugar trap. Over time, you might find that you’re still always craving that sweet kick. Plus, some forms of stevia are way sweeter than regular sugar, which might set your taste buds on an artificially amplified sweetness journey.

Monk Fruit: Nature’s Potent Sweetness

Monk fruit sweetener is another fantastic natural alternative. Extracted from the monk fruit itself, this sweetener is super potent but has a zero glycemic index, making it friendly for diabetics. But like with stevia, there’s a caveat. Just because it’s natural and diabetic-friendly doesn’t mean we should go overboard. Constant exposure to sweet foods, even those sweetened with monk fruit, can keep our sugar cravings alive and well. And remember, tuning our palates to such potent sweetness might not be the best if we’re aiming for a more natural diet.

Erythritol: The Sugar Alcohol That Plays Nice

Erythritol stands out in the sugar replacement arena. It’s a sugar alcohol, but don’t let the name fool you; it doesn’t behave like sugar in the body. This means it won’t cause those dreaded blood sugar spikes. However, let’s not forget our main point here: even when using erythritol, it’s essential to be mindful. Keeping that sweet taste constantly on our tongues, even with a substitute, can make it challenging to reduce our overall sweetness cravings. Ideally, we want to appreciate the natural sweetness in whole foods without the need for added boosts. So, while erythritol is a better choice for diabetics looking to keep their sugar consumption at a minimum, it’s still best used in moderation.

By the way, here are three simple recipes tailored to each of the mentioned sweeteners:

1. Stevia-Sweetened Lemonade


  • 1 cup freshly squeezed lemon juice (about 4-6 lemons)
  • 4 cups cold water
  • Stevia to taste (usually, about 1 teaspoon of liquid Stevia or the equivalent in powdered form)


  1. In a large pitcher, combine the lemon juice and water.
  2. Add Stevia slowly, stirring and tasting as you go, until you reach your desired sweetness.
  3. Chill in the refrigerator or serve over ice for a refreshing, sugar-free beverage!

2. Monk Fruit Sweetened Chocolate Pudding


  • 2 cups full-fat coconut milk or almond milk
  • 1/4 cup unsweetened cocoa powder
  • 3 tablespoons monk fruit sweetener (adjust based on the brand’s sweetness)
  • A pinch of salt
  • 1 teaspoon vanilla extract
  • 1.5 teaspoons agar-agar powder (a vegan gelatin substitute)


  1. In a saucepan, whisk together the cocoa powder, monk fruit sweetener, and salt.
  2. Slowly add in the coconut milk, whisking continuously to prevent any lumps.
  3. Sprinkle the agar-agar powder over the mixture and let it sit for 5 minutes.
  4. Place the saucepan over medium heat and bring to a simmer. Continue simmering and whisking for 5-7 minutes or until the mixture slightly thickens.
  5. Remove from heat and stir in the vanilla extract.
  6. Pour the mixture into individual serving bowls and refrigerate for at least 2 hours or until set.
  7. Serve chilled!

3. Erythritol Blueberry Muffins


  • 2 cups almond flour
  • 1/2 cup erythritol
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1/3 cup melted butter or coconut oil
  • 1/3 cup unsweetened almond milk
  • 3 large eggs
  • 1 teaspoon vanilla extract
  • 1 cup fresh blueberries


  1. Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.
  2. In a large mixing bowl, whisk together the almond flour, erythritol, baking powder, and salt.
  3. In another bowl, mix together the melted butter, almond milk, eggs, and vanilla extract.
  4. Gradually add the wet ingredients to the dry, stirring until just combined.
  5. Gently fold in the blueberries.
  6. Divide the batter evenly among the muffin cups.
  7. Bake for 20-25 minutes or until a toothpick comes out clean.
  8. Allow the muffins to cool in the tin for 5 minutes, then transfer them to a wire rack to cool completely. Enjoy!

Safe Snack Choices to Satisfy Sugar Cravings

Healthy snacks for diabetics

Let’s face it, the siren call of sugary treats can be hard to resist, especially when that 3 p.m. slump hits. But there’s no need to deprive yourself entirely! The trick is to opt for smarter, balanced choices that’ll please your palate without wreaking havoc on your health.

  1. Fresh Fruit in Moderation: Nothing beats the natural sweetness of fruit. It’s nature’s candy, after all! But remember to go easy and focus on low-glycemic options like berries. They offer a sweet kick without causing rapid spikes in your blood sugar. Plus, they’re chock full of antioxidants and fiber which is always a bonus!
  • Dark Chocolate: Before you rejoice and raid the candy aisle, let’s set the record straight. We’re talking about dark chocolate here, and the darker, the better. Aim for varieties that are 70% cocoa or higher. Not only does it satiate those sweet cravings, but dark chocolate also boasts a host of health benefits, including being a great source of antioxidants.
  • Nuts with a Touch of Sweetness: Nuts are nutritional powerhouses, providing a great mix of protein, healthy fats, and fiber. But if plain nuts seem a bit too… well, plain, jazz them up! Try almonds lightly dusted with stevia or cocoa. It’s the perfect combination of crunch and sweetness.
  • Yogurt with No Added Sugars: Yogurt can be a great ally in your fight against sugar cravings. But be wary of brands that sneak in added sugars. Instead, go for plain yogurt and make it deliciously sweet on your terms. Add a dash of a natural sweetener or toss in some fresh fruits. You’ll be surprised at how delightful and satisfying this creamy treat can be!

Wrapping Up the Sweet Talk

Diet tips for diabetics

Navigating the world of sweets as a diabetic might seem like walking a tightrope. It’s all about balance. Remember, it’s crucial to keep an eye on sugar intake, not just for blood sugar management but also for overall health. But hey, having diabetes doesn’t mean you can’t enjoy life’s sweet moments. There’s a world of natural, wholesome alternatives out there waiting for you, ready to appease that sweet tooth without jeopardizing your well-being.

How to Satisfy Sugar Cravings? Join the Conversation!

Got a killer diabetic-friendly dessert recipe? Or perhaps a tip to combat sugar cravings that’s been a game-changer for you? We’re all ears (and tastebuds)! Drop a comment below and share your wisdom with our community. Let’s make managing diabetes a tad sweeter together.

Picture of Gianluca Tognon

Gianluca Tognon

Gianluca Tognon is an Italian nutrition coach, speaker, entrepreneur and associate professor at the University of Gothenburg. He started his career as a biologist and spent 15 years working both in Italy and then in Sweden. He has been involved in several EU research projects and has extensively worked and published on the association between diet, longevity and cardiovascular risk across the lifespan, also studying potential interactions between diet and genes. His work about the Mediterranean diet in Sweden has been cited by many newspapers worldwide including the Washington Post and The Telegraph among others. As a speaker, he has been invited by Harvard University and the Italian multi-national food company Barilla.

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About Me

I’m an Italian nutrition coach, speaker, entrepreneur and associate professor at the University of Gothenburg. I started MY career as a biologist and spent 15 years working both in Italy and then in Sweden.

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