Let’s be honest: sugar cravings can strike at any time, and for many of us, they’re especially hard to resist in the afternoon or late at night.
Whether it’s a sneaky Tim Tam with your cuppa or a handful of lollies while watching the telly, those sweet temptations are everywhere.
But if you’re looking to cut back on sugar without feeling deprived, you’re in the right place.
We all know the obvious sugar bombs—cakes, biscuits, and soft drinks—but did you know that even so-called ‘healthy’ snacks like granola bars, breakfast cereals, and some protein bars can be loaded with hidden sugars?
These snacks might give you a quick energy boost, but they often leave you crashing soon after, feeling more tired (and cranky) than before.
So, how much sugar is too much? The Heart Foundation recommends that women aim for no more than 25 grams (about 6 teaspoons or 100 calories) of added sugar per day, and men no more than 36 grams (about 9 teaspoons).
That’s not a lot when you consider how much sugar is lurking in everyday foods!
But don’t worry—beating sugar cravings doesn’t mean you have to give up on tasty snacks altogether.
The trick is to choose foods that combine fibre-rich carbohydrates with either lean protein or healthy fats.
This dynamic duo helps keep your energy steady and your hunger at bay, so you’re less likely to reach for that second (or third) biscuit.
Here are some delicious, dietitian-approved snack ideas to help you kick those sugar cravings to the curb:
1. Dried apricots and almonds: The perfect pair
Keep a stash of dried apricots and raw almonds handy for when you’re on the go.
Apricots provide natural sweetness and a hit of vitamins, while almonds add fibre, protein, and healthy fats—without any added sugar.
Try three dried apricots with 12 almonds for a balanced, satisfying snack.
2. Greek yoghurt with a twist
Plain low-fat Greek yoghurt is a protein powerhouse and a great base for a snack.
Add a sprinkle of cinnamon for flavour, and toss in half a cup of fresh or frozen mango or blueberries for natural sweetness and extra fibre.
This combo will keep you full and satisfied, minus the sugar crash.
3. Apple and peanut butter: A classic combo
There’s a reason this snack is a favourite! A small apple (with the skin on for extra fibre) paired with a tablespoon of peanut butter gives you both soluble and insoluble fibre, plus healthy fats and protein.
Just watch your portion size—one tablespoon of peanut butter is plenty to keep the calories in check.
4. Blueberries and cottage cheese
Blueberries are one of the most fibre-rich fruits around, and they’re easy to keep on hand, fresh or frozen.
Pair a cup of blueberries with half a cup of low-fat cottage cheese for a snack that’s high in protein and fibre, but low in sugar. It’s creamy, sweet, and oh-so-satisfying.
5. Veggies and hummus: Crunchy and colourful
Raw veggies like carrots, celery, broccoli, and capsicum are packed with fibre, vitamins, and minerals.
Dip them in a quarter cup of hummus for a snack that’s got a bit of everything—protein, healthy fats, and just enough carbs to keep you going.
Skip the crackers or pita chips and stick with the veggies for maximum benefit.
Why these snacks work
The secret to these snacks is the balance of quick-burning carbs (for immediate energy) and slower-burning protein or healthy fats (to keep you feeling full).
This combination helps prevent the blood sugar spikes and crashes that make you crave more sugar later on.
Other tips to tame your sweet tooth
- Stay hydrated: Sometimes, thirst masquerades as hunger. Try a glass of water before reaching for a snack.
- Don’t skip meals: Skipping meals can make cravings worse. Aim for regular, balanced meals to keep your blood sugar steady.
- Get enough sleep: Poor sleep can increase cravings for sugary foods.
- Keep healthy snacks visible: If you see a bowl of fruit or a container of nuts, you’re more likely to reach for them instead of the biscuit tin.
- Treat yourself occasionally: Deprivation can backfire. Allow yourself a small treat now and then, and savour it mindfully.
The bottom line
Making smart snack choices doesn’t mean you have to sacrifice flavour or satisfaction.
By combining fibre-rich carbs with protein or healthy fats, you can keep your energy up and your sugar cravings down. Remember, it’s all about balance and building healthy habits that last.
Have you found a snack that helps you beat sugar cravings? Or do you have a go-to healthy treat you’d like to share? We’d love to hear your tips and tricks—let us know in the comments below.
Also read: New ban stops unhealthy food ads on buses and trains—here’s why
Really?
1. Dried apricots (53.4% sugar) and almonds (high in oxalates which overload us with calcium and may cause kidney stones): The perfect pair.
2. Greek yoghurt with a twist (mango or blueberries – you think)
Mangoes can have 3% MORE bad sugars than the same weight of Coke or Pepsi). Blueberries are also high only not that high. However, yoghurt made from cows’ milk contains casein which can bind anthocyanin antioxidants removing these from use. Also, to get enough stilbenes from blueberries we would need a serving of about 10kg.
3. Apple and peanut butter: A classic combo
Peel the apple and eat the peel. The rest is around 10% sugars. And adding fat and sugar together can increase the glycemic index of the sugar by 10%. 100g of glucose has a GI of 100 (by definition). Triglycerides in the blood along with the sugars will elevate the GI 5 to 10%.
4. Blueberries and cottage cheese
See Point 2 above.
Why these snack DON’T work.
We have a few taste drives which helped our ancestors forage efficiently. One of the taste drives is for sweetness. This made us exercise as sweetness does not come cheaply when in the wild. We need to walk, climb, find and pick fruits and tree exudates oe dig for honey ants or chop open trees for wild honey (sugarbag).
However, during the work to satisfy our need for sweet, we get phytonutrients from the sweet, wholefoods foraged. Also, there is not a great deal of fructose (a really bad sugar – sort of like the bad fats we know about). This sugar can lead to raised levels of uric acid (gout and stones), elevated triglycerides in our blood, muscle resistance to insulin, raised blood pressure and a heightened feeling of hunger. This craving leads us to more sweetness.
The good news is that once we get wild sources of sugars (or quality foods that might be near wild or not overly over-bred) our taste drive is satiated and we lose our cravings for sugary foods. People generally feel satisfied with just 2 meals a day without any snacks needed.
Lots more to be said on this but this is a good start and be careful of sweet writers who should better research their topics.