20 Foods That Can Fight Sugar Cravings

20 Foods That Fight Sugar Cravings: Certain foods and drinks, like fruit, yogurt, sweet potatoes, and smoothies, can help reduce sugar cravings. Foods with whole grains, fiber, and protein can also keep you feeling full longer.

Sugar cravings are when you feel a strong urge to eat something sweet and struggle to control yourself. This can lead to eating too many calories and gaining weight without meaning.

Luckily, there are things you can do to take the edge off. Here are 20 foods that can help you fight your sugar cravings.

Side Effects of Eating Too Much Sugar

• Weight Gain: Sugary edibles and drinks are frequently laden with calories. Overindulgence in them can precipitate weight gain and obesity, thereby elevating the risk of various ailments such as type 2 diabetes, cardiovascular disease, and beyond.
• Elevated Risk of Type 2 Diabetes: Overconsumption of sugar can engender insulin resistance, a malady where the body’s cells become unresponsive to insulin. This can culminate in elevated blood sugar levels and an augmented risk of type 2 diabetes onset.
• Dental Problems: Sugary consumables can instigate tooth decay and cavities. Oral bacteria feast on sugar, generating acids that erode tooth enamel, precipitating dental maladies.
• Risk of Heart Disease: High sugar intake has been correlated with an increased risk of heart disease. It can elevate blood pressure, intensify inflammation, and exacerbate unhealthy cholesterol levels.
• Augmented Risk of Certain Cancers: Some research indicates that excessive sugar intake may correlate with an increased risk of specific cancers, including pancreatic, colorectal, and breast cancer. Nonetheless, further investigation is requisite to confirm this association.
• Dermatological Issues: A diet rich in sugar may contribute to skin afflictions such as acne and premature aging. Elevated blood sugar levels can lead to increased inflammation, potentially worsening skin conditions.
• Energy Instability and Fatigue: While sugar can furnish a rapid energy surge, it can also result in subsequent energy crashes and fatigue. It instigates fluctuations in blood sugar levels, causing periods of high energy followed by crashes.
• Mental Health Repercussions: Some studies suggest that excessive sugar intake may adversely affect mental health. It can contribute to mood swings, heightened anxiety, and depression in certain individuals.

  

Foods to Eat

Many foods and drinks can help you fight sugar cravings.

1. Fruit

When people crave sugar, they often reach for high-calorie foods like chocolate. But swapping junk food for fruit can give you the sweet taste you need and stop your craving. Fruits are naturally sweet and contain fiber, which has many health benefits, such as lower risk of chronic diseases and better weight management. Eat fruits higher in sugar, like mangoes or grapes, or add fruit to yogurt for a satisfying snack.

2. Berries

Berries are a nutritious choice to stop sugar cravings. They taste sweet but have high fiber and low sugar, helping you stay full longer. Berries also have antioxidants and anti-inflammatory properties, which can reduce risks for diseases like heart disease and diabetes.

3. Dark Chocolate

If you crave chocolate, choose dark chocolate. It contains healthy plant compounds called polyphenols, which have antioxidant and anti-inflammatory effects. Dark chocolate has less sugar and more polyphenols than milk chocolate, but still, eat it in moderation.

4. Snack Bars

Not all snack bars are healthy; some are high in fat and sugar. Look for low-sugar bars made with whole foods, oats, and fruit. Avoid bars with many “healthy” sugars like honey or agave syrup.

5. Chia Seeds

Chia seeds are rich in omega-3 fatty acids, soluble fiber, and plant compounds. Soluble fiber absorbs water and forms a jelly-like substance in your gut, helping you feel fuller longer. Try making a chia pudding to satisfy your sweet craving.

6. Sugar-Free Chewing Gum or Mints

Chewing gum can help control sugar cravings. Gum or mints with artificial sweeteners taste sweet but have few calories. Some studies suggest chewing gum can control hunger and cravings.

7. Lentils

Lentils are a great plant-based source of fiber and protein. These nutrients can help you feel full and reduce sugar cravings. Lentils also help with weight management, blood sugar levels, and gut health.

8. Yogurt

Yogurt is high in protein and calcium, which can reduce appetite and blood sugar levels. Choose yogurt with live cultures and no added sugar.

9. Dates

Dates are dried fruits with high sugar content but are nutritious. Eating a few dates can reduce sugar cravings without affecting blood sugar levels. Pair dates with nuts like almonds for a sweet and crunchy treat.

10. Sweet Potatoes

Sweet potatoes are nutritious, sweet, and filling. They contain carbs, fiber, and vitamins. Adding sweet potatoes to meals can help with sugar cravings by providing the sweet taste you need.

11. Meat, Poultry, and Fish

Including protein from meat, poultry, or fish in meals can help prevent sugar cravings. Adequate protein is important for managing hunger and cravings.

12. Smoothies

Smoothies made with fruit and yogurt can satisfy a sugar craving while providing nutrients. Use whole fruit, not just juice, to retain the fiber.

13. Sugar-Free Soda

Switching to sugar-free soda can give you a sweet fix without added sugar and calories. It helps avoid health issues linked to sugary drinks.

14. Prunes

Prunes are dried plums full of fiber and nutrients. They make a healthy alternative to candy. Their high fiber content also helps with digestion.

15. Eggs

Eggs are high in protein and can keep your appetite and cravings in check. A high-protein breakfast with eggs can reduce hunger and help you eat less throughout the day.

16. Trail Mix

Trail mix with dried fruit and nuts is a great sweet snack. It provides healthy fats, proteins, and fiber. But be mindful of portions, as they can be high in calories.

17. Fermented Foods

Fermented foods like kimchi, kombucha, and sauerkraut have beneficial bacteria. These bacteria can help balance gut health and reduce cravings.

18. Whole Grains

Whole grains are high in fiber and nutrients like B vitamins and magnesium. Eating whole grains can help you feel fuller and reduce cravings.

19. Vegetables

Eating more vegetables is one of the best things you can do for your health. They are high in fiber, low in calories, and full of nutrients. Adding vegetables to meals can help you feel more satisfied.

20. Water

Last but not least, staying hydrated is crucial for curbing sugar cravings. Drinking an adequate amount of water throughout the day can help reduce unnecessary snacking and maintain overall well-being.

Frequently Asked Questions on 20 Foods That Fight Sugar Cravings

Q. What should I eat if I crave sugar?

A. Eat something sweet and high in fiber. Healthy foods include sweet potatoes, chia seeds, berries, prunes, dates, and lean proteins.

Q. Which deficiency causes sugar cravings?

A. Nutrient deficiencies play a small role in cravings. External cues, like certain activities or times of day, have more impact on sugar cravings.

Conclusion:

Including these foods in your meals can help reduce sugar cravings and boost overall health. Balance and moderation are crucial. These foods can help manage cravings, but having a diverse and nutritious diet is important for long-term health and well-being. It’s okay to have a sweet treat occasionally. But if you often have sugar cravings or feel out of control around sweet foods, look at your diet. Swap sugary treats with healthier options from this list.