19 Foods That Curb Sugar Cravings

A variety of foods and drinks can help curb sugar cravings.

When most people crave sugar, Reach out High calorie foods like chocolate.

But when you feel a sweet craving, replacing junk food with fruit may give you the sweetness you need and curb the craving quickly.

Not only are fruits naturally sweet, they also contain beneficial plant compounds such as dietary fiber. Related Some health benefits include:

To feel satisfied, eat fruits that are slightly higher in sugar, such as mangoes or grapes. Adding fruit to yogurt makes for a more satisfying snack.

Berries are a nutritious option that can help curb sugar cravings.

It has a sweet taste, but it is low in sugar because it is rich in dietary fiber. help The feeling of fullness lasts for a long time.

Berries may be a great choice if your sugar cravings come from habit rather than hunger — for example, you might have a sweet tooth while watching TV.

Additionally, berries have powerful antioxidant and anti-inflammatory properties. reduce Risk factors for chronic diseases such as heart disease, cognitive decline, and diabetes.

Chocolate is Most commonly They reported the foods they eat when they have a sweet craving.

If you’re craving chocolate, choosing dark chocolate is a healthier choice.

Dark chocolate contains healthy plant compounds called polyphenols, which have antioxidant and anti-inflammatory properties. Helps to improve Various markers of cognitive function and cardiac health.

In addition, dark chocolate 5 times It contains more polyphenols than milk or white chocolate and significantly less sugar.

However, dark chocolate contains sugar and fat. 1 serving or less Per day.

Not all snack bars are healthy, some are very high in fat and sugar.

But if you crave something sweet, there are low-carb options out there: Look for snack bars made with whole foods, whole grain oats, and fresh or dried fruit instead of sugar.

Beware of chocolate bars that are high in so-called “healthy” sugars like honey, agave syrup, or coconut sugar. These are also added sugars that are bad for you in large amounts.

Or, try making your own healthy snack bars.

Chia seeds are Good sources of information It contains many important nutrients, including omega-3 fatty acids, soluble fiber, and plant compounds.

Soluble dietary fiber absorbs water, swells, and forms a jelly-like substance in the intestines. Feeling full It lasts longer and prevents sugar cravings.

Chia seeds are also very versatile, so if you want a dessert to satisfy your sweet craving, why not try making a chia pudding like this one?

Chewing gum is a great way to curb sugar cravings.

Gum and mints made with artificial sweeteners taste sweet but contain minimal calories and no sugar.

The results have been mixed, the study Studies suggest that chewing gum may help suppress hunger, cravings, and the intake of carbohydrate-rich foods later in the day.

Chewing gum is also good for your teeth. Helps reduce Risk of tooth decay.

Lentils are a great plant-based source of dietary fiber and protein.

In fact, 1 cup (198 grams) of cooked lentils contains: 18 g 15.5g protein, 15.5g dietary fiber.

These nutrients may help increase satiety and reduce hunger-related sugar cravings throughout the day.

the study Research also suggests that lentils may help manage weight, blood sugar levels, and gut health.

Yogurt is a snack rich in protein and calcium. Helps reduce Appetite and blood sugar levels.

Similarly, 2015 Review They suggest that yogurt may be a good snack to help regulate appetite throughout the day and curb sugar cravings.

Make sure you choose yogurt that contains live cultures and no added sugar.

Dates are the dried fruits of the date palm. 70% Unlike sugar, it is nutritious and may help reduce sugar cravings.

a 2020 Survey In a study of diabetic patients, eating three dates per day for 16 weeks had no effect on blood sugar levels, but it lowered LDL (bad) cholesterol and total cholesterol levels and significantly improved quality of life.

Try combining dates with nuts such as almonds for a sweet and crunchy treat.

However, dates are very sweet so try to limit yourself to one at a time, so about three dates.

Sweet potatoes are nutritious, sweet and filling. include Although it is mostly carbohydrates, it is also rich in dietary fiber, as well as vitamins and minerals such as vitamin A, vitamin C, and potassium.

Sometimes you may crave sugar because you haven’t eaten enough throughout the day.

Including carbohydrate sources such as sweet potatoes in your diet may help combat this issue by adding more calories to your diet and making it more balanced.

As the name suggests, sweet potatoes also provide that sweet taste you crave.

Try roasting them with cinnamon and paprika for a tasty treat.

If you find yourself craving a sugary drink, a smoothie is a great option.

Try combining a variety of fruits with yogurt. The sweetness of fruit and the satiety of yogurt can help satisfy your cravings while providing a variety of nutrients.

If you drink a smoothie, try to use whole fruit instead of just juice to get some healthy fiber.

Check out these 9 healthy smoothie recipes.

Soda is very sweet, and drinking large amounts of sugary drinks has been linked to several chronic health conditions. like:

But quitting completely all at once can be difficult.

Switching to the unsweetened version allows you to get your sweet fix without the added sugar and calories.

Prunes are dried plums.

Like dates, Rich in dietary fiber It is highly nutritious and has a very sweet taste.

So when you have a sugar craving, you can reach for them as a healthy alternative to candy.

It also contains plenty of fiber and natural sorbitol, a natural sugar alcohol that tastes sweet but is absorbed slowly in the intestines, which can help relieve constipation.

Eggs are a high protein food, which helps to curb appetite and cravings.

In fact, research has shown that eating a high-protein breakfast, such as eggs, can May reduce It helps suppress hunger and eat less throughout the day.

This may be due in part to a high-protein diet. Suppress It stimulates the production of the hunger hormone ghrelin and increases the production of hormones that make you feel full, such as peptide YY (PYY) and glucagon-like peptide-1 (GLP-1).

This suggests that having an egg breakfast may help you feel fuller for longer and curb hunger.

Trail mix is ​​a common name given to snack foods that contain dried fruits and nuts.

While the exact combination of ingredients can vary, trail mix is ​​a great option when you’re craving something sweet.

The sweetness of dried fruit helps curb sugar cravings and it’s also a great way to include nuts in your diet.

Nuts contain healthy fats, protein, fiber, and plant compounds that are linked to many health benefits. Improved Risk factors for heart disease.

Trail mix is ​​very high in calories, so limit yourself to just a handful.

Fermented foods such as kimchi, kombucha, and sauerkraut are sources of beneficial bacteria.

The beneficial bacteria found in these foods Help maintain It helps balance the “good” bacteria in the gut and reduces the number of pathogenic bacteria.

In fact, gut bacteria are also linked to many processes in the body and can “talk” to the brain through compounds and hormones they produce.

This allows the intestinal bacteria to Impact Affects food intake. Some of these compounds mimic the hunger and satiety hormones in the body, affecting appetite and food cravings.

For this reason, incorporating fermented foods into your diet may help maintain gut health and curb food cravings.

Whole grains are rich in fiber and contain several beneficial nutrients. like:

Eating whole grains compared to eating refined carbohydrates Might be useful You’ll feel fuller and have less of a desire to eat more frequently.

Whole grains are also Promote It promotes the growth of beneficial bacteria in the gut, such as bifidobacteria and lactobacilli, which may help increase satiety, although more research is needed in this area.

While eating vegetables when you’re experiencing a sudden sugar craving may not be satisfying, incorporating them into your diet regularly may help.

Vegetables are high in fiber and low in calories, and they’re also packed with beneficial nutrients and plant compounds.

Eating more vegetables is probably one of the best things you can do for your health. Lower It increases your risk of developing diseases such as heart disease and cancer.

Adding vegetables is a great way to bulk up your meals and help you feel more satisfied throughout the day.

What should I eat if I have a sugar craving?

Eating sweet, fiber-rich foods can help satisfy your sugar cravings. Healthy foods include sweet potatoes, chia seeds, berries, prunes, dates, and lean protein.

What deficiency causes sugar cravings?

Some people argue that nutritional deficiencies lead to sugar cravings. 2020 Review This suggests that nutritional deficiencies only have a small effect on cravings, and that external factors associated with certain foods, such as particular hobbies, times of day or places, may have a larger impact.

For most people, an occasional sweet treat is fine, so don’t feel guilty if you do indulge in one every now and then.

But if you regularly find yourself craving sugar or find it hard to control your sugary foods, it’s worth taking a closer look at your diet.

If you need something sweet, try swapping out sugary treats for healthier options on this list.