Tips to Combat Cravings

What happens when those sugar cravings hit?

Our Registered Dietitians give their best tips and tricks for fighting those sugar cravings at any time of the day!


Sugar cravings can sneak up at any time and may set us up to make poor decisions. Sometimes when we restrict our intake of favorite foods - such as desserts - we unwittingly set ourselves up for becoming obsessed with that food (remember in high school when your parents didn’t approve of your crush? Same situation.). We push those cravings back until they become uncontrollable and we cave into them!

To crush a craving, try changing the flavor in your mouth, which could be as simple as sipping on some peppermint or cinnamon tea or eating a handful of fresh raspberries. If you find yourself having daily cravings, plan ahead by having some sweeter snacks available, such as DIY trail mix with your favorite nuts, seeds, and unsweetened dried fruit or a chocolate peanut butter Rx butter with some apple slices.

If removing sugar is setting you up to dive headfirst into some cake at the end of this month, rather than ignoring desserts for 30 days until you wind up bingeing on sugary treats, why not attempt to satisfy your sugar craving with a healthier option? Know that treats can absolutely be part of the No Sugar Challenge, so long as they are compliant with not containing added sweeteners. Here are some of our favorites:

  •  Make a batch of frozen popsicles: Combine milk or unsweetened non-dairy milk with your favorite frozen fruit in the blender. Pour mixture into an ice tray. Stick one toothpick in each cube. Try out this combination: banana, peanut butter, a pinch of cocoa powder and coconut cream.

  • Make some “nice cream”: Combine 2 overripe bananas, 1 cup of your favorite frozen fruit, a pinch of salt, 1/8 tsp pure vanilla extract and 1/2 cup of coconut cream, raw cashews or plain Greek yogurt. Blend together in a blender, transfer to a container and freeze until firm, then scoop out with an ice cream scoop.

  • Bake a sweet potato and top with your favorite no sugar added nut butter. Extra delicious with Rx vanilla almond butter.

Or, try Registered Dietitian Crystal’s recipe for Pineapple Right-Side-Up Bake:


  • 1/2 cup coconut flour

  • 6 eggs

  • 1/2 cup butter/coconut oil

  • 1/4 tsp baking soda

  • 1/2 tsp sea salt

  • 1 Tbsp vanilla

  • 2 tsp cinnamon

  • 1/2 tsp ginger

  • 2 cups carrots, shredded

  • 1 apple, diced

  • 1 cup unsweetened, shredded coconut (can reduce to ½ cup if not a huge fan of coconut)

  • 1 cup diced pineapple canned in 100% juice, drained


  1. Preheat the oven to 350 F. Lightly grease a 8”x8” glass baking dish with butter/coconut oil.

  2. In a large bowl mix together the butter, eggs, and vanilla (all wet ingredients).

  3. In a small bowl, mix the coconut flour, baking soda, salt, cinnamon, and ginger.

  4. Gradually add the dry ingredients to the wet, making sure to stir.

  5. Once the dry and wet ingredients are combined, mix in the apple, coconut, carrot, and pineapple.

  6. Stir until combined. Pour mix into prepared dish and bake about 35 minutes, until browned and cooked through. Enjoy!

Want more recipes like these? Check out our 6-week Sugar Detox program available for purchase on our website!