Sugar cravings can strike at any time, and they can be a real challenge to overcome. The good news is that there are plenty of natural and delicious options available to help you fight those sugar cravings without derailing your healthy eating habits.
Let’s explore these foods that can effectively help you curb your sugar cravings.
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Avocado
The United States Department of Agriculture (USDA) reports that one avocado has around 9 grams of fiber in addition to beneficial monounsaturated and polyunsaturated fats, making it one of the best foods to combat cravings for sugary meals.
A study that was published in the journal Nutrients found that substituting avocado for refined carbs (in this case, a bagel) in meals helps suppress hunger, increases the degree to which a meal satisfies a person, and limits spikes in insulin blood sugar levels. In this particular instance, it reduced the chance of type 2 diabetes as well as the risk of cardiovascular diseases among people who were either overweight or obese.
Include avocado in your salads, smoothies, and dishes inspired by Southwestern cuisine. You can also make a pudding that is creamy and tasty by combining avocado with cacao and a little bit of maple syrup. This form of pudding does not have any of the additional sugars that store-bought varieties do.
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Berries
When you’re feeling the need to satisfy your sweet tooth, some of the healthiest foods to eat are berries like blueberries, strawberries, blackberries, and raspberries. According to Palinski-Wade, berries have a high water content and are a rich source of fiber. Both of these properties enable you to feel fuller for longer, maintain a healthy blood sugar level, and increase your body’s sensitivity to insulin. According to the United States Department of Agriculture (USDA), the equivalent of one cup of raw raspberries has eight grams (g) of fiber. Because of this, they are an outstanding resource for the nutrient.
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Chia seeds
The nutritional profile of chia seeds makes them a formidable weapon against sugar cravings, despite their diminutive size. According to the USDA, one ounce of them contains more than 4 grams of protein and over 10 grams of fiber. In addition, the Harvard T.H. Chan School of Public Health notes that they are the best plant-based source of omega-3 fatty acids.
Additionally, taking chia seeds with yogurt increased fullness and decreased cravings for sweet meals, according to a study. Pudding made from 3 tablespoons of chia seeds and 1 cup of nondairy or cow’s milk is a tasty way to ingest chia seeds. Then sprinkle over some cinnamon or other spices. Chia seed puddings are a way to get a nice dessert-type snack without the sugar and calories that usually come with it.
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Dark chocolate
Satisfying your chocolate needs with an ounce of dark chocolate is important because its antioxidants and polyphenols can help you feel satisfied with less sugar. When consumed in moderation, dark chocolate can help satisfy a sweet tooth and boost dopamine and serotonin levels without raising blood sugar levels.
Magnesium deficiency might be the cause of your desire for sweets, but fortunately, dark chocolate is a good source of the mineral, according to the USDA. To reap the maximum benefits, consume one square (1 oz) of dark chocolate containing at least 70 percent cacao per day.
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Eggs
The United States Department of Agriculture (USDA) adds that one big egg has more than 6 grams of sugar-fighting protein and that eggs also include 13 vital vitamins and minerals. Eggs are nutritious, but you should limit your consumption of them because they also contain saturated fat.
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Greek Yogurt
According to the USDA, a serving of Greek yogurt that is 7 ounces has roughly 20 grams of protein. Palinski-Wade explains that this makes Greek yogurt an ideal food to combat sugar cravings because of its high protein content.
Choose variants of plain Greek yogurt that do not have additional sugars or artificial sweeteners because these ingredients can stimulate a desire for sugar and have a detrimental effect on the bacteria in the stomach. Add berries for fiber and a hint of sweetness, use the yogurt to make a sugar-free icing or use it in place of sour cream. Other mix-ins include nuts and seeds, nut butter, cinnamon, and vanilla essence.
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Hummus
Chickpeas and lentils both belong to the category of food known as pulses. (Peas are also members of this exclusive group!) They are then ground with tahini and olive oil to form hummus, which is a versatile spread that helps battle sugar. You can use it in place of mayonnaise in a sandwich, serve it alongside pita chips made from whole grains, or serve it as a dip alongside celery sticks.
The United States Department of Agriculture (USDA) reports that a half-cup serving of hummus has around 10 grams of protein, 7 grams of fiber (making it an excellent source of each), as well as beneficial monounsaturated and polyunsaturated fats.
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Meat, poultry, and fish
You don’t like yogurt, do you? You can satisfy your need for protein by consuming other forms of animal-based protein. The best sources of high-quality fat and protein include fish that is either wild-caught or captured in cold water, as well as organic, pasture-raised, grass-fed chicken and pork.
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Nonstarchy vegetables
Here’s one more justification for taking it easy: Broccoli, cauliflower, zucchini, spaghetti squash, Brussels sprouts, and cabbage are examples of nonstarchy vegetables that are low in the glycemic index. These vegetables include satisfying fiber that can keep hunger at bay, and because they are digested slowly, they can minimize blood sugar rises and decrease sugar cravings.
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Oats
According to the Harvard T.H. Chan School of Public Health, the soluble fiber in oats helps reduce appetite, blood sugar levels, and sugar cravings. Instead of buying instant oatmeal packets, which are full of processed ingredients and sugar, try using rolled old-fashioned oats or steel-cut oats. Adding nuts or seeds to your bowl of oatmeal will also make it a well-rounded, substantial meal without the rise in carbohydrates that you’d get from other breakfast cereals.
By incorporating these foods into your diet and adopting healthy lifestyle practices, you can successfully tackle sugar cravings and stay on track toward your health goals. Remember that moderation is key, and with time, you’ll find that your cravings for sugary treats diminish.