It’s no surprise that sugar cravings are hard to ward off. The cravings typically result in a bite of sweet, serotonin-releasing flavor with unmatched satisfaction—or at least that is what we imagine when we’re hankering for a pastry or candy. And, while natural sugars from fruit are necessary for balanced health, the cycle of cravings typically relates to the bad stuff that can interfere with weight management and gut health.
“Natural sugars from food aren’t inherently bad—in fact, we need them for glucose, a primary source of fuel which gets converted into energy for our body and brain,” says Jenna Volpe, a functional registered dietitian and clinical herbalist. With that said, Volpe says excessive amounts of sugar, especially refined sugar, can contribute to weight gain, obesity, inflammation, and insulin resistance “by altering hormones in ways that seem to exacerbate hunger [and] food cravings while reducing energy expenditure and metabolism.”
While there are many ways to reduce sugar cravings, eating less sugar might seem easier said than done, but berberine supplements can help support your efforts.
Berberine for Sugar Cravings
According to Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT, berberine can help reduce sugar cravings, but it works indirectly. “When we eat, our body breaks food down into glucose molecules or sugar, which signals the pancreas to release insulin,” she explains. “Insulin’s job is to carry sugar out of the bloodstream and into our cells, where it’s used for energy.” Taking a berberine supplement can help balance blood sugar levels by supporting insulin sensitivity. Bianchini says this ultimately helps reduce sugar cravings since more stable blood sugar means fewer sugar spikes and crashes (the main driver of sugar cravings). “While berberine doesn’t directly block cravings, it helps create a more balanced internal environment that naturally reduces them,” she adds.
How to Stop Sugar Cravings
Taking a berberine supplement such as HUM Nutrition Best of Berberine—which is formulated with 1200 mg of pure Berberine to support glucose levels and weight management, can help balance blood sugar through its effects on insulin levels and reduce sugar cravings overall. But, for best results, Bianchini says it’s worth making some additional lifestyle changes.
Eat Balanced Meals
One way to stop sugar cravings is to eat more balanced meals with protein, fiber, and healthy fats. “Fiber helps slow digestion and stabilize blood sugar levels, while protein helps promote satiety and steady energy,” she explains, noting that healthy fats also help keep us satiated between meals. If you struggle with fiber intake—most of us don’t get enough—you can also supplement with the help of Flatter Me Fiber GLP-1 Booster.
Prioritize Protein in the Morning
Eating enough protein for breakfast can also set the tone for balanced blood sugar and even reduce sugar cravings throughout the day. “Research shows that savory, protein-rich breakfasts—think eggs, avocado, and veggies—can support better insulin sensitivity compared to sweet, carbohydrate-heavy breakfasts,” says Bianchini.
Focus on Food Timing and Meal Structure
Bianchini says meal timing and meal structure also play a role in blood sugar balance. “Recent research has highlighted how important consistent meal timing is for blood sugar control,” says Bianchini. “Eating adequate amounts of food at regular intervals rather than skipping meals or eating erratically can help maintain steady blood sugar and significantly cut down on cravings.”
Move After Meals
Moving your body after meals—specifically walking—can also work wonders for reducing sugar cravings. “Even just 10 minutes of walking after eating can significantly improve insulin sensitivity, leading to smaller glucose spikes and better blood sugar control,” says Bianchini. She adds that both can help curb sugar cravings.
FAQs on How to Stop Sugar Cravings
What Supplement to Take to Stop Sugar Cravings?
As Bianchini notes, berberine supplements can be used to curb sugar cravings, thanks to their ability to balance blood sugar levels and, ultimately, reduce sugar spikes and crashes. The HUM Nutrition Best of Berberine supplement is formulated with 1200 mg of berberine and BioPerine®, a patented black pepper ingredient that supports better nutrient absorption so you get the most out of your berberine intake.
How Does Sugar Cause Weight Gain?
Refined sugar can wreak havoc on the body in several ways, including triggering the hormones that signal food cravings. “Added refined sugars have also been shown to indirectly contribute to weight gain by reducing gut microbial diversity of probiotics,” says Volpe. In addition to reducing the probiotic diversity, sugar can actually feed bad gut bacteria, too, and lead to the release of inflammatory endotoxins called lipopolysaccharides (LPS).
Can Berberine Reduce Insulin Resistance?
Berberine can reduce insulin resistance by activating the AMP-activated protein kinase (AMPK) enzyme. “This enzyme acts like an energy sensor in the body and plays a major role in regulating glucose metabolism,” says Bianchini. “Activating AMPK helps the body move glucose into cells more efficiently and improves the way cells use glucose for energy.” With improved glucose regulation, Bianchini explains that blood sugars lower and, in return, the body becomes more responsive to insulin over time.
The Takeaway on How to Stop Sugar Cravings
Since berberine can help the body manage blood sugar in a healthier and more efficient way, taking the supplements can help reduce sugar cravings. When combined with other lifestyle habits like walking after meals, eating a more balanced diet, and prioritizing protein in the morning, it can even lead to weight loss.
