Love Sugar but Want to Cut Back?

If you’ve ever tried to control your craving for sweet treats, you know just how tricky it can be. That mid-afternoon chocolate bar, the late-night biscuit, or even the ‘healthy’ granola bar all add up to an unhealthy habit, leading to poor health.

Controlling the urge isn’t just about willpower, there’s a real science behind sugar cravings.

In this week’s newsletter, we’re diving into why we crave sugar, what it’s doing to our bodies (especially as we get older), and most importantly, how to enjoy the sweet stuff without feeling controlled by it.

Why We Crave Sugar

Let’s start with the basics. Sugar isn’t just delicious, it also lights up the reward centres in your brain. When you eat something sugary, your brain releases dopamine, the feel-good chemical that leaves you wanting more. It’s a hardwired response that made sense for our ancestors, who needed high-energy foods to survive.

But in today’s world, where sugar is everywhere, from salad dressings to low-fat yoghurt, we’re getting far more of it than our bodies can handle. And that’s where the problems start.

How Sugar Affects Your Body (and Mood)

Over time, a high-sugar diet can lead to a host of health issues: weight gain, energy crashes, mood swings, skin flare-ups and even increased risk of chronic conditions like diabetes and heart disease. What’s more, as hormone levels change with age particularly during pri-menopause and menopause, your body becomes more sensitive to sugar’s effects.

You may find that you don’t bounce back as quickly from a sugar binge, or that your energy feels more unstable than it used to. That’s because sugar spikes can interfere with insulin sensitivity, stress hormones, and even your sleep.

It’s Not About Cutting It Out Completely

Here’s the good news. You don’t need to swear off sugar forever. In fact, trying to eliminate it entirely often backfires, leading to stronger cravings and guilt-driven binges. Instead, it’s about understanding your body, listening to your cravings and learning how to respond in a way that supports your health and still allows room for pleasure.

Simple Ways to Tame Sugar Cravings

So, how can you enjoy the occasional slice of cake or square of chocolate without falling into the all-or-nothing trap?

1. Balance Your Blood Sugar Consumption

Cravings often come from blood sugar dips. When your blood sugar crashes, typically a few hours after a high-carb meal, you’re more likely to reach for quick sugar fixes. One way to prevent this is by building meals that include protein, healthy fats, and fibre. These nutrients help slow the release of sugar into your bloodstream, keeping you fuller and more stable throughout the day.

For example, start your morning with eggs and avocado on whole grain toast rather than a sugary cereal. At lunch, think about adding beans, lentils, or lean protein to your salad. It really makes a difference.

2. Keep Healthy Treats on Hand

Sometimes, you just want something sweet and that’s okay. However, having better options available can help you satisfy the craving without overloading on refined sugar. Think Greek yoghurt with berries, a small square of dark chocolate, or even some nut butter on apple slices.

The key is to be prepared. When your only option is a packet of biscuits, it’s a lot harder to make a balanced choice.

3. Stay Hydrated (It’s More Important Than You Think)

Mild dehydration can sometimes feel like a sugar craving. If you find yourself reaching for sweets out of habit, pause and have a glass of water first.

You might be surprised how often that craving passes on its own.

4. Check In with Your Emotions

Cravings aren’t always physical, they’re often emotional too. If you find yourself turning to sugar when you’re bored, stressed, or overwhelmed, try pausing for a moment.

Ask yourself: What am I really feeling right now? Maybe you’re tired and need a break, or you’re craving comfort, not sugar. Learning to recognise those moments can help you make more conscious choices.

5. Give Yourself Permission to Enjoy

One of the most powerful shifts you can make is to stop seeing sugar as the enemy. When you tell yourself you “can’t” have something, it becomes all you can think about. But when you allow space for occasional treats guilt-free. It’s easier to have one slice and move on, rather than spiralling into a binge.

Food is about nourishment, yes, but it’s also about joy, culture, and connection. You deserve to enjoy what you eat.

Supporting Your Body As You Reduce Sugar Intake

If you’re trying to cut back gradually, here are a few extra tips that can support your body through the process:

• Make sleep a priority. Lack of sleep increases sugar cravings by disrupting hunger hormones.

• Move your body daily. Even a short walk can help reduce cravings and stabilise blood sugar.

• Try cinnamon or vanilla in drinks or when baking to add natural sweetness without the spike.

Finding the Right Balance

Reducing sugar doesn’t mean cutting out joy. It’s about finding a balance that works for you - one that supports your energy, your mood, and your overall well-being. Whether that means enjoying dessert on weekends, swapping sweets for nourishing alternatives, or simply becoming more aware of what your body really needs, every small change counts.

There’s no one-size-fits-all solution. What matters is that you feel good, physically and emotionally, and that your relationship with food is one of care, not restriction.

Until next time, be kind to yourself and ensure you don’t let your sugar cravings get the better of you.

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Baked Cinnamon Applies with Nut Crumble

Ingredients:

• 2 medium apples (any sweet variety like Pink Lady or Fuji)

• 1 tsp cinnamon

• 1 tsp vanilla extract

• 1 tbsp maple syrup or raw honey (optional)

• ¼ cup rolled oats

• 2 tbsp chopped walnuts or pecans

• 1 tbsp almond flour

• 1 tbsp coconut oil or unsalted butter

• Pinch of sea salt

Method

• Preheat your oven to 180°C (350°F).

• Core the apples and place them in a small baking dish.

• In a small bowl, mix the oats, nuts, almond flour, cinnamon, salt, and coconut oil until crumbly. Stir in vanilla and maple syrup if using.

• Fill each apple with the crumble mixture, pressing it down lightly.

• Add a splash of water to the bottom of the baking dish to prevent sticking.

• Bake for 25–30 minutes or until the apples are tender and the topping is golden.

• Serve warm on their own or with a dollop of Greek yoghurt or coconut cream for extra indulgence.

This naturally sweet dessert is satisfying without being overly sugary. The apples provide fibre and natural sweetness, the nuts offer healthy fats and crunch, and the warm spices feel comforting, making it the perfect treat when you're cutting back on processed sugar but still want something satisfying.