Welcome back, health champions!👋

You know that feeling when you're standing in front of the pantry at 3pm, even though you just ate lunch?

Or when you promise yourself you'll skip the late-night snack—but somehow end up there anyway?

Turns out, your body is trying to tell you something important. And no, it's not that you need more willpower. Today's guide breaks down what your cravings actually mean and practical strategies to stop them.

In this issue:

• Why prediabetes causes those intense food cravings

• The 5-step plan when cravings hit hard

• Long-term fixes that actually work

BEST FINDS
Power through your afternoons with protein- and fiber-rich lunches that are easy to prep, flavorful, and steady on blood sugar. Mediterranean Chickpea Tuna Salad mixes tuna, chickpeas, and lemony olive oil for a quick, no-cook boost. Chicken Burrito Bowl with Cilantro Lime Rice layers grilled chicken, black beans, and veggies for balanced energy. Turkey Dhansak with Red Lentils brings curry warmth with lean turkey and fiber-packed lentils. Quinoa Edamame Salad delivers complete plant protein in a refreshing sesame mix. Spicy Salmon and Broccoli Quinoa Bowl and Thai Tempeh Buddha Bowl round things out with omega-3s, fiber, and big flavor. Each one’s meal-prep friendly, blood-sugar steadying, and seriously satisfying.

Why Prediabetes Causes Sweet Cravings

Ever notice how you can be totally fine one minute, then suddenly need something sweet or salty?
Or how stress sends you straight to the snack drawer?

Here's what's actually happening: Those sugar cravings and carb cravings aren't a willpower problem—they're your body's way of signaling that something's off with your blood sugar regulation. When you have prediabetes, these signals get louder and more frequent.

The good news? Once you understand what's driving them, you can actually control cravings. Here's how.

With prediabetes, you develop insulin resistance—think of insulin as a key that unlocks your cells so glucose can enter. When you have insulin resistance, those locks are jammed.

The paradox: Glucose builds up in your bloodstream (why blood sugar tests high), but your cells are starving for fuel. Your brain interprets this as an energy crisis—triggering intense sugar cravings even though you just ate.

It's like having a full gas tank but a broken fuel line. This is why prediabetes and sugar cravings go hand in hand.

Understanding Your Food Cravings

Different cravings signal different imbalances—though it's important to note that cravings are influenced by multiple factors including learned behaviors, environmental cues, dopamine reward pathways, and physiological signals:

• 🍫 Chocolate cravings and sweet cravings: Blood sugar crash, magnesium deficiency, or stress

• 🍞 Carb cravings (bread, pasta): Blood sugar drop or low serotonin

• 🧂 Salt cravings (chips, pretzels): Dehydration, chronic stress, or blood sugar swing

• 🍕 Fatty comfort food cravings: Emotional need for soothing

• 🥤 Sweet drink cravings: Thirst masquerading as hunger, or energy crash

How to Stop Cravings: The 5-Step Action Plan

When sugar cravings or carb cravings hit hard:

Step 1: PAUSE (30 seconds) 
Take three deep breaths. Don't fight the craving—just notice it. Deep breathing reduces stress hormones and engages your rational brain.

Step 2: HYDRATE (2 minutes) 
Drink 16 oz of water and wait 5-10 minutes. Many cravings are actually thirst signals.

Step 3: CHECK-IN (1 minute) 
Ask yourself:

• When did I last eat? (More than 4 hours = you may need food)

• Did I have protein at my last meal?

• Am I stressed, tired, or emotional?

Step 4: SMART SWAP (If you still need food) 
Choose a balanced mini-snack:

• Sweet cravings: Apple slices with 2 tbsp almond butter

• Salt cravings: Vegetables with 3 tbsp hummus

• Chocolate cravings: 1/4 cup mixed nuts with 5-6 dark chocolate chips

• Carb cravings: Whole grain crackers with string cheese

Why it works: Protein + fiber prevent blood sugar spikes and crashes, keeping you satisfied for 2-3 hours.

Step 5: MOVE (5-10 minutes) 
Take a brief walk, do 10 jumping jacks, or stretch. Movement improves insulin sensitivity and releases endorphins.

Understanding Salt Cravings with Prediabetes

If you're experiencing salt cravings, try water first. When dehydrated, your body craves salt to retain water—but what you actually need is hydration.

Other reasons: chronic stress depletes minerals, blood sugar swings pair salty foods with quick carbs, or you're lacking magnesium (not sodium).

Aim for 60-70 oz of water daily. If you exercise heavily, try coconut water or mineral-rich foods like leafy greens, nuts, and avocados.

Long-Term Solutions: How to Stop Sugar Cravings for Good

1. Follow the PPF Rule to Reduce Cravings

PPF = Protein + Produce + Fat

Build every meal with:

• Protein (palm-sized): eggs, chicken, fish, tofu, Greek yogurt, legumes

• Produce (half your plate): non-starchy vegetables and some fruit

• Fat (thumb-sized): avocado, olive oil, nuts, seeds

This creates steady energy and prolonged satiety, naturally controlling cravings and blood sugar.

2. Don’t Skip Meals—It Triggers Intense Cravings

A protein-rich breakfast (20-30g) reduces afternoon and evening cravings.

3. Sleep 7-9 Hours—Poor Sleep Increases Cravings

Sleep deprivation increases hunger hormones and can boost carb cravings. Prioritize: consistent bedtime, no food 2-3 hours before bed, no screens 1 hour before bed, cool dark bedroom (65-68°F).

4. Manage Stress Daily to Control Cravings

Stress triggers cravings for sweet and starchy foods while promoting insulin resistance. Practice just 5 minutes daily: morning deep breaths, midday walk, or evening stretching.

5. Stay Hydrated to Prevent False Cravings

Drink 60-70 oz of water daily. Dehydration impairs blood sugar regulation, creating fatigue your brain interprets as needing sugar.

6. Increase Fiber to Stop Blood Sugar Crashes

Aim for 25-30g fiber daily. Fiber prevents blood sugar spikes and crashes that trigger cravings.

Easy fiber boosts: Add chia seeds to yogurt, choose whole grains, eat vegetables at every meal.

7. Strategic Nutrients That Reduce Sugar Cravings

Magnesium reduces cravings and improves insulin sensitivity. Found in leafy greens, almonds, pumpkin seeds, dark chocolate (70%+), avocados.

Chromium may enhance insulin function, though evidence is mixed. Found in broccoli, whole grains, nuts. Supplementation requires medical supervision.

8. Plan for Your Trigger Times

If cravings hit at the same time daily, interrupt the pattern:

For 3pm cravings: Boost lunch protein to 25-30g, eat a protein snack at 2:30pm, take a 10-minute walk at 3pm.

For late-night cravings: Ensure adequate dinner protein (30-40g), create a non-food evening routine, stop eating 2-3 hours before bed.

Community corner:

We have a lot of success stories with this issue from our community members. One community member increased lunch protein from 10g to 30g—within a week, her afternoon chocolate craving disappeared completely. Another discovered that drinking 16 oz of water first thing in the morning eliminated her "hungry all morning" pattern—she'd been dehydrated. A third broke his late-night carb cravings with a 10-minute evening walk instead of heading to the kitchen after work.

Have questions? We got answers. Email [email protected]