To reduce cravings for highly sugary products, it is advisable to identify the emotional origin of these impulses, increase protein and starch consumption at meals to stimulate satiety, remove temptations from the home, avoid grocery shopping on an empty stomach, and use behavioral hacks like brushing one's teeth.

noli's read

The recommendation to consume more protein to regulate appetite is based on solid evidence: a meta-analysis of controlled clinical trials conducted by Kohanmoo et al. (2020) confirms that sufficient protein intake increases immediate satiety by modulating hunger hormones. Similarly, the impact of hunger on food choices is proven; a study by Wansink et al. published in JAMA Internal Medicine shows that grocery shopping on an empty stomach encourages the purchase of more calorie-dense foods. However, the use of the term 'sugar addiction,' while common in the wellness community, remains scientifically contested in humans. A literature review by Westwater et al. (2016) indicates that sugar cravings are more related to the pursuit of gustatory pleasure than to a chemical dependency comparable to that of psychoactive substances. As for brushing teeth, it is an interesting behavioral modification hack to curb the desire to snack by providing a signal that the meal is over, although it is not the subject of formal clinical studies.

the sources

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6. 6Yang Q, Zhang Z, Gregg EW, et al. 2014
7. 7Westwater ML, Fletcher PC, Ziauddeen H 2016