To overcome impulsive sugar cravings, it is advised to understand one's emotional triggers, consume enough protein and starchy foods at meals to maximize satiety, eliminate ultra-processed products from one's immediate environment, and use distraction or hygiene techniques (such as brushing one's teeth).

noli's read

The recommendation to consume more protein to regulate sugar cravings is based on very solid scientific foundations. Meta-analyses of clinical trials, such as the one by Santesso et al. (2012), confirm that protein increases satiety by stimulating fullness hormones (such as GLP-1) and reducing hunger signals. Structuring one's environment by keeping sugary temptations at a distance is also a strategy validated by observational studies in behavioral psychology. Regarding the tip to grocery shop on a full stomach, scientific consensus supports that short-term hunger naturally biases our choices toward more energy-dense foods. Finally, the use of tooth brushing to cut the urge to snack lacks clinical evidence regarding appetite regulation according to expert opinions such as nutritionist Leslie Bonci. Nevertheless, sensory research shows that menthol temporarily alters taste perception (making sugar unpleasant) and creates a very effective psychological signal for the end of a meal.

the sources

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