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Apr 5, 2023 · Eating lots of simple carbohydrates -- without the backup of proteins or fats -- can quickly satisfy hunger and give your body a short-term energy boost. But they almost as quickly leave you...
- Overview
- 1. Fruit
- 2. Berries
- 3. Dark Chocolate
- 4. Snack Bars
- 5. Chia Seeds
- 6. Sugar-Free Chewing Gum or Mints
- 7. Legumes
- 8. Yogurt
- 9. Dates
Eating certain foods, like fruit and yogurt, may help reduce cravings for sweets. Foods that contain whole grains, fiber, and protein may keep you feeling fuller longer.
Sugar cravings are extremely common, especially among women.
In fact, up to 97% of women and 68% of men report experiencing some sort of food craving, including cravings for sugar (1).
Those experiencing a sugar craving feel a strong urge to eat something sweet and can find it difficult to control themselves around food.
This can lead to binge eating or over-consuming calories, sometimes on a regular basis (2).
Luckily, there are things you can do to take the edge off.
When most people feel sugar cravings, they reach for high-fat, high-sugar foods like chocolate (1).
However, swapping out the junk food for some fruit when you feel like something sugary could give you the sweet hit you need and stop your craving in its tracks.
Fruit is naturally sweet but also contains lots of beneficial plant compounds and fiber, allowing you to have your fix and keep it healthy (3).
To make sure it hits the spot, eat fruits that are slightly higher in sugar like mangoes or grapes.
If you’re also hungry, try adding some yogurt to your fruit to make it a more satisfying snack.
Summary Fruit contains sugar,
Berries are an excellent, nutritious choice for stopping sugar cravings.
They taste sweet, but their high fiber content means they are actually quite low in sugar.
This could make them a great choice if you think your sugar cravings are linked to habit, rather than hunger. For example, you might crave sweet foods while you’re watching TV.
Additionally, berries are rich in plant compounds and have strong antioxidant and anti-inflammatory properties.
This means they may help reduce risk factors for chronic diseases like heart disease and diabetes (4, 5, 6).
Summary Berries taste sweet,
Chocolate is one of the most commonly reported foods people eat when they crave sweets. This is especially true for women (7).
However, if you find yourself craving chocolate, you can make a healthier choice by choosing dark chocolate.
Dark chocolate is chocolate that contains more than 70% cocoa. It also contains healthy plant compounds known as polyphenols.
Some studies have shown that the antioxidant and anti-inflammatory effects of these polyphenols may help improve markers of heart health (8, 9).
However, like regular chocolate, dark chocolate contains sugar and fat, so it’s best to limit yourself to a couple of squares to satisfy your craving (10).
Summary Swap regular chocolate
Not all snack bars are healthy, and some are very high in fat and sugar.
However, if you’re craving a sweet treat, there are some good, healthier options out there.
Try looking for a snack bar made with whole oats and sweetened with fresh or dried fruit, rather than table sugar.
Also watch out for bars that contain a lot of so-called “healthy” sugar, such as honey, agave syrup or coconut sugar. These are still added sugar, and they aren’t good for you.
The best bars have been made with whole foods. They are likely to be higher in fiber and contain more beneficial nutrients, even if they are still quite sweet.
Alternatively, you could try making your own healthy snack bar using a recipe like this one.
Chia seeds are a good source of many important nutrients, including omega-3 fatty acids, soluble dietary fiber and some healthy plant compounds (11, 12).
In fact, soluble fiber accounts for around 40% of chia seeds.
This sort of fiber readily absorbs water and swells up to form a jelly-like substance in your gut, which may help keep you feeling fuller for longer and prevent sugar cravings (13).
Chia seeds are also versatile, so if you want a dessert to satisfy your sweet craving, you could try making a chia pudding like this one.
Summary Chia seeds are high in
soluble fiber, which could help you feel fuller for longer and curb your sugar
Chewing gum can be a great way to control your sugar cravings.
Gum or mints that are made with artificial sweeteners taste sweet but contain a minimal number of calories and no sugar.
Although results are mixed, some studies have also found that chewing gum could help control hunger, cravings and the intake of carb-heavy foods later in the day (14, 15, 16, 17).
In addition to helping you fight the urge for sugar, chewing gum after your meals is good for your teeth (18).
Summary Chewing sugar-free gum
can provide you with a sweet taste that may help curb your cravings and control
Legumes like lentils, beans and chickpeas are great plant-based sources of fiber and protein.
In fact, 1 cup (198 grams) of lentils provides you with around 18 grams of protein and 16 grams of fiber (19).
Both these nutrients are thought to increase feelings of fullness. Thus, in theory, including legumes in your diet could help you feel fuller and reduce hunger-driven sugar cravings.
In line with this, a recent review found that eating lentils may aid weight loss (20).
This may be partly due to the short-term beneficial effects that legumes can have on your appetite (21, 22).
Summary Legumes like lentils,
Yogurt is a healthy snack that’s high in protein and rich in calcium.
Additionally, some studies have suggested that yogurt could be a good snack to help regulate your appetite and control your cravings (23, 24, 25, 26).
In fact, one study found that healthy-weight women who had high-protein Greek yogurt for an afternoon snack were less hungry and ate less later in the day, compared to those who had a lower-protein snack or no snack at all (27).
The healthiest choice for yogurt is one that contains live cultures and is free of added sugar.
Summary Yogurt is a
high-protein snack that could help you control your appetite and cravings.
Dates are the dried fruit of the date palm tree. They are highly nutritious and very sweet.
Even though they have been dried, they are a great source of fiber, potassium, iron and beneficial plant compounds.
Having a few dates instead of a soda or some candy can give you a sweet fix and also provide you with healthy nutrients.
You could even try pairing them with nuts like almonds for a sweet and crunchy treat.
However, remember that dates are very sweet, so stick to one portion at a time, or about three dates.
Summary Dates are very sweet,
- Helen West, RD
Mar 17, 2023 · We’ve compiled a list of the mental, physical and dietary changes that will help you fend off sugar cravings and help you manage your eating habits. Focus on eating a balanced diet
- Cut back on sugary drinks. Most added sugars in the American diet come from sugary drinks — sodas, sports drinks, energy drinks, sweetened teas, and others (7).
- Avoid sugary desserts. Most desserts don’t provide much in the way of nutritional value. They’re loaded with sugar, which causes blood sugar spikes that can leave you feeling tired and hungry and make you crave more sugar (13).
- Avoid sauces with added sugar. Sauces like ketchup, barbecue sauce, spaghetti sauce, and sweet chili sauce are commonplace in most kitchens. However, most people aren’t aware of their sugar content.
- Eat full-fat foods. Low fat varieties of your favorite foods — like peanut butter, yogurt, and salad dressing — are everywhere. If you’ve been told that fat is bad, it may feel natural to reach for these alternatives rather than the full-fat versions — especially when you’re trying to lose weight.
- Drink Water. Thirst is often confused with hunger or food cravings. If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes.
- Eat More Protein. Eating more protein may reduce your appetite and keep you from overeating. It also reduces cravings, and helps you feel full and satisfied for longer (4).
- Distance Yourself From the Craving. When you feel a craving, try to distance yourself from it. For example, you can take a brisk walk or a shower to shift your mind onto something else.
- Plan Your Meals. If possible, try to plan your meals for the day or upcoming week. By already knowing what you’re going to eat, you eliminate the factor of spontaneity and uncertainty.
Jun 2, 2021 · Here are 8 ways to stop a craving in its tracks and the snacks will help you satisfy a sugar craving. You'll have a trimmer body and a healthier heart.
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Sep 25, 2024 · There are specific foods that have been shown to help reduce sugar cravings. Keeping these foods on hand can be beneficial if you're aiming to cut back on sugar. The good news? None of these foods are fancy; they're all readily available at your local supermarket. 1. Berries.
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related to: How to reduce sugar cravings?25 ways to curb sugar cravings with science backed tips to help outsmart your sweet tooth. If you constantly crave sweets, these strategies may help you eat less sugar.
Discover Lingo CGM Technology - Supported By Over 135 Years Of Health Technologies. Healthy Metabolism Starts With Steady Glucose. Discover Lingo Today.
