If you’re addicted to sugar, it seems impossible to know how to stop craving sugar. But if you continue eating sugar every day, you’re increasing your risk of diabetes and dementia, find it hard to lose weight, and even shorten your lifespan.

But I truly believe it’s not your fault you crave sugar. Some people are more susceptible to sugar addiction than others. Not everyone finds it easy to quit – and it’s partly genetic. But there is a way to stop craving sugar. Whatever your genes, follow my five steps to learn how to stop craving sugar, so you can stop eating sugar and live a long, healthier life.

How to stop craving sugar in 14 days

1. Have a DNA test

I used to tell my mum off for eating too much sugar. Her diet wasn’t that unhealthy overall but her blood sugar was slowly rising, and I kept telling her she can’t afford to eat sugar on a daily basis. I was scared she was ruining her health.

But she didn’t know how to stop craving sugar, and now I know it wasn’t her fault. 

What “sweet tooth” really means

We talk about people having a “sweet tooth” thinking it means they just like sweet stuff. But it goes deeper than that. 

There’s actually a gene that increases your risk of sugar cravings and addiction. It’s called SLC2A2. People with this gene prefer sweeter tastes, meaning they eat significantly more sugar.

People with the “ sugar craving” gene (i.e. my mum) naturally eat much more sugar than those who don’t have it (i.e. me). And that’s why I couldn’t understand why she kept going back for more. 

For me, it was easy to quit sugar and stop craving it. For my mum, her genes meant she constantly craved sugar more than I ever will.

But there’s a way around it: by having a DNA test. 

Your genes make you addicted to sugar

You know sugar is bad for you – but until you know you’re more at risk of sugar cravings than others, it’s hard to change your habits and stop eating sugar. 

Luckily, science tells us that knowing your genes helps you change your habits. 

I’ve seen the dramatic changes people make to their diet and life after having a DNA test, and I want this for everyone. Check out our DNA tests here.

Your genes

Pro Members: Log in to see your data displayed in-article.

Membership lets you see your DNA results right in each blog article and gives you access to the members-only info on how to manage your genes with diet and lifestyle in the Gene Hacks sections.

Had a DNA test but not a Pro member? Join Here.
Not had the DNA test? Get It Here

NOTE: You need to have a DNA test to become a Pro Member.

Become a member

SLC2A2

Your genetic sweet taste preference.

  • CC: normal sugar consumption
  • CT: significantly higher sugar consumption
  • TT: significantly higher sugar consumption

Vojo Pro Members: Your SLC2A2 genotype is

Become a Pro Member to see your genetic data and Gene Hack sections. Join Now.


2. Understand why you’re addicted to sugar

Seeking sugar is what our brains are wired to do. We love sugar because it’s a quick source of energy – which helps us survive. 

You’ve evolved to love sugar

The problem is there’s too much sugar all around, we end up eating too much, gaining weight, and increasing our risk of diabetes, and dementia, and high blood pressure. But even though we know all this we can’t stop because our brains haven’t caught up with our new sugar-abundant world. We’re addicted. 

Food companies add hidden sugar to our food because they know we’re addicted, and – despite everything we’re told – we’ll keep coming back for more. 

For example, studies show that the higher the sugar content of chocolate, the greater the psychoactive effect and the more people eat. So why wouldn’t a chocolate company add more sugar? They’re motivated by profit, not your well-being.

Your brain is your friend

By combining your genes and human nature, you can start to understand the unthinkable: by craving sugar, your body is trying to help you survive. 

Now we can use this knowledge to create an environment where we naturally learn how to stop craving sugar. That takes us to our next step.

What should you REALLY be eating?

Stop wasting time and money eating the wrong foods. Get your personal diet type with our free online Diet Type Quiz to start eating right for your body.

Take the Quiz

3. Give away the biscuits

I’m thinking of an object. Here’s a clue: I can’t help but check it every 5 minutes when it’s on my desk. 

Of course, I’m talking about my phone. 

It feels nice to get that little dopamine hit every few mins. But getting myself into dopamine highs and lows also means I can’t concentrate on my work for long.

Yet when I put my phone in my drawer, I magically forget about it. Even though the drawer is right next to me, I go for hours without checking my phone.

It’s the same with sugar.

Out of sight, out of mind. Literally.

For the first 14 days of your sugar withdrawal, remove sugar totally from your home. (That’s not an excuse to eat all the sugary foods in your kitchen ready for a “fresh start”. Trust me, I’ve tried it, and it doesn’t work.)

I do mean throwing (or giving) away all the breakfast cereals, biscuits, cakes, chocolate, and anything other easily-accessible sources of sugar you currently own.

But I buy sweet treats for my partner/children/grandchildren/mother/dog

Well, if you loved your family (or your dog) you wouldn’t be stocking them up on sugar. Children are especially at risk of sugar addiction – the younger they are, the more harmful sugar is to their developing brains.

As for your partner, I’m sure they’ll support you if you ask for their help. Showing them your genetic results can help them understand too. If your partner flat-out refuses and demands sugary snacks, I recommend divorcing them. (Or at least tell them to store their sugar out of your sight.)

It’s nice to have a sweet treat sometimes though, right? On to step 4.

4. Replace sugar

Sugar is addictive. In fact, sugar produces more symptoms than required to be considered addictive, including:

  • Drug-like effects
  • Bingeing
  • Craving
  • Tolerance
  • Withdrawal
  • Dependence
  • Reward and opioid effects

But to learn how to stop craving sugar, you need to understand how sugar addiction works.

Science

Don’t become paralysed by conflicting nutrition advice.

Get fitter, stronger and live longer one Monday at a time with our top Nutrition Nudge of the week.

Evidence-based, cruelty-free, and straight to your inbox. And it’s free.

By signing up you agree to our T&Cs and Privacy Policy.

How addiction works

The faster a substance rises in your bloodstream, the more addictive it is. That’s why the most addictive substances are injected.

So the faster the sugar gets into your bloodstream, the more addicted you get.

That doesn’t mean you have to cut out all sweet stuff. That just means you need to stop eating free sugars.

“Free sugars” and addiction

Free sugar is sugar that isn’t part of its whole food form anymore. These are otherwise known as refined foods. Standard white sugar is the most obvious form of free sugar. It’s added to lots of foods and you can see it on the ingredients list, so it’s easy to spot. 

But free sugar can also be natural, and this isn’t easy to spot.

“Natural” doesn’t mean better for you

Fibre is nature’s way of packaging sugar so you don’t absorb it too quickly. Think of a well-packed parcel with lots of tape. It takes you longer to get into it than an easy-open parcel, right?

Now think of an orange vs orange juice. A whole orange has lots of fibre which means you absorb the sugar more slowly, and your blood sugar rises more steadily. But orange juice has almost no fibre and the sugar is just floating freely, ready to be instantly absorbed. 

Natural sugars, yes, but free all the same. 

So what forms of sugar can you eat?

A lesson on carbs

Carbohydrates are long strings of sugar molecules. Whole food carbs have longer strings, and processed carbs have shorter strings. 

The longer the strings, the longer it takes your body longer to break down, and the more slowly it enters your bloodstream. But the more processed the carb, the faster it spikes your blood sugar.

What should I eat when I crave sugar?

People usually ask me: what deficiency causes sugar cravings? To be totally honest, it’s a carbohydrate deficiency due to unnecessarily cutting out carbs. So, when you crave sugar: eat healthier, whole food carbs.

Here are some easy processed > whole food swaps to start on day 1 of your withdrawal:

  • White bread > whole grain bread (whole wheat, spelt, granary, or rye all work)
  • White pasta > brown pasta
  • White rice > brown rice
  • Breakfast cereal > oats
  • Fine oats > jumbo oats
  • Sweetened plant milk > unsweetened plant milk
  • Fruit juice > water or herbal tea
  • White flour > wholemeal flour

But what about sweeteners? If you use sweeteners, or you’re considering using them instead of sugar, go to step 5.

5. Diet coke is not the answer

If you’re trying to lose weight, I have some bad news. Sweeteners make you more addicted to sugar and can also contribute to weight gain – even if they contain no calories.

It’s because sweeteners confuse your brain. 

How sweeteners make you gain weight

What should you REALLY be eating?

Stop wasting time and money eating the wrong foods. Get your personal diet type with our free online Diet Type Quiz to start eating right for your body.

Take the Quiz

The OK sweeteners

Avoid aspartame at all costs. There are only two sweeteners I recommend because they don’t seem to be bad for your health, and even have some benefits:

How long until sugar cravings go away?

Now you know my five steps. But how long until sugar cravings go away?

Unfortunately, getting over an addiction doesn’t happen overnight. And the struggle is real. You’ll know what I mean if you’ve ever tried coming off caffeine (or anything else). Symptoms of sugar withdrawal include:

So don’t expect an easy ride. But here’s a timeline of what you can expect during your sugar withdrawal:

  • After one week: your sugar cravings might even increase slightly as your brain pleads with you not to go cold turkey. Ignore it.
  • After two weeks: you might still feel occasional cravings, but they’ll be much more manageable. 
  • After one month: most people feel OK to have sugary snacks around and not be tempted. You might still fall back into sugar cravings if you eat something sugary.
  • After two months: you’ve made it! At this stage, most people can have the odd snack at parties and social gatherings and not fall back into their addiction.

Summary: Why am I craving sugar?

Sugar is simply an addictive substance. The more refined it is, the more addicted you’ll get.

Learning how to stop craving sugar can be especially difficult for some. Some people have genes associated with higher sugar cravings and naturally tend to eat more sugar than others. 
Our DNA tests tell you whether you have the sugar craving gene, as well as whether you have an increased risk of diabetes and if you naturally eat more sugar than others. Order your DNA test today to start kicking your sugar cravings, lose weight, and live a long healthy life.