Sweets are the best—who doesn’t love dessert? The only problem is that many desserts can be high in sugar and calories, and when a craving hits, it’s so easy to stop by an ice cream shop, bakery, or café and grab something. With so many options around us, avoiding sweets completely can feel impossible.
Instead of cutting these sweet treats out, I’m here to show you how to enjoy your favorite desserts in a healthier way. I’ll share simple substitutions, tips, and ideas that can help satisfy your sweet tooth without completely throwing off your goals.
“Our brains are wired to want sugar… but our modern environment overstimulates this, forcing us to choose between immediate reward and chronic disease.” — Dr. Nicole Avena
The Concern
Now dont get me wrong, I love dessert too. In fact just today I ate a full meal and I ending up losing the battle with my craving and eating a chunk of cheesecake. Having dessert every once in a while isn’t the problem. The concern is when those cravings keep kicking in and turn into overeating, especially when it starts happening regularly.
A lot of treats are high in added sugar and calories, which can make it surprisingly easy to eat more than you planned. For example, just two Oreos are around 140 calories. I don’t know about you, but if I’m eating Oreos, I’m probably eating way more than two. Before I know it, the whole package can add up to hundreds of calories. For someone trying to lose weight through a calorie deficit, those extra calories can make it harder to stay within their goal.
There’s also the fact that sugary treats might taste amazing in the moment, but they usually aren’t very filling. You can eat a lot of calories without feeling satisfied for very long, which can leave you wanting even more later.
The Risk
So, what can actually happen if you eat too many sweets? Eating dessert once in a while isn’t something to be afraid of, but regularly eating large amounts of sugary foods can become a problem. Too much added sugar over time can increase the risk of health problems including type 2 diabetes, heart disease and tooth decay. Another issue is that filling up on sweets can leave less room for foods that provide important nutrients, like protein, fruits, vegetables, and whole grains.
How I Fight a Sugar Craving
Cravings can be hard to ignore. At one point you feel completely fine and the next all you can think about is the cookie in your pantry. This can be difficult especially considering how easy it is to cave in and just eat the short term happiness.
To avoid this take a moment to think about what you really want. Some cravings stem from being hungry, bored, tired or stressed. Sometimes the craving could be real hunger and an actual balanced meal is enough to make it simmer.
Here are some tips that can help fight your cravings
- Eating something filling: Protein and fiber can help make you feel satisfied
- Try fruit: These are an amazing substituion without losing the sweetness
- Give yourself a few minutes: Maybe the craving is coming from your mood
- Keep better options around and bad options out
And if you do end up caving in, don’t beat yourself up over it. One cookie, piece of cake, or bowl of ice cream isn’t going to ruin your progress. The goal isn’t to never have cravings or sweets, it’s learning how to limit it according to your goals.
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