Unable To Fight Sugar Cravings? Try These 19 Food Items

Sugar cravings are when you experience a strong urge to eat something sweet and find it difficult to control yourself. Do you often find yourself in the middle of it? If yes, then there are certain foods and beverages, such as fruit, yoghurt, sweet potatoes, and smoothies, that may reduce your cravings. Foods that contain whole grains, fibre, and protein may also keep you feeling fuller longer.

Fruit

When craving sugar, swapping junk food for fruit can provide a sweet hit while offering numerous health benefits. Fruits are naturally sweet and rich in fiber and plant compounds, which are linked to a lower risk of chronic diseases like type 2 diabetes, cardiovascular issues, and certain cancers. They also support sustainable weight management and mental well-being. For a more satisfying snack, opt for fruits with higher sugar content, like mangoes or grapes, or add fruit to yogurt.

Berries

Berries are a great choice for curbing sugar cravings due to their sweetness and high fiber content. This combination helps keep you full longer, making them an excellent option for habit-driven cravings. Berries also offer powerful antioxidants and anti-inflammatory properties, which help reduce the risk of chronic diseases such as heart disease and diabetes.

Dark Chocolate

If you're craving chocolate, dark chocolate is a healthier alternative. It contains polyphenols, plant compounds that provide antioxidant and anti-inflammatory benefits for heart and cognitive health. Compared to milk chocolate, dark chocolate has less sugar and offers more polyphenols. However, it’s best to consume it in moderation.

Snack Bars

Not all snack bars are healthy, but there are low-sugar options available. Choose bars made with whole foods like oats, fresh or dried fruit, and avoid those with added sugars like honey or agave syrup. Alternatively, you can make your own healthy snack bars at home.

Chia Seeds

Chia seeds are rich in omega-3 fatty acids, fiber, and plant compounds. The soluble fiber in chia absorbs water and forms a gel-like substance that promotes fullness, potentially preventing sugar cravings. You can also use chia seeds to make a nutritious dessert like chia pudding.

Sugar-Free Chewing Gum or Mints

Sugar-free gum or mints, sweetened with artificial sweeteners, provide a sweet taste without added calories. Studies suggest that chewing gum may help control hunger and sugar cravings. Plus, it’s beneficial for oral health, potentially reducing the risk of cavities.

Lentils

Lentils are an excellent source of fiber and protein, with one cup providing 18g of protein and 15.5g of fiber. These nutrients increase feelings of fullness, which can help reduce hunger-driven sugar cravings. Lentils also aid in weight management and support healthy blood sugar levels.

Yogurt

Yogurt is a protein-rich, calcium-packed snack that may help reduce sugar cravings and regulate blood sugar levels. Opt for yogurt that contains live cultures and no added sugar to maximize its benefits.

Dates

Despite being high in sugar, dates are packed with nutrients and may help curb sugar cravings. Studies show that consuming dates daily can improve cholesterol levels and quality of life without raising blood sugar significantly. Pair dates with nuts like almonds for a sweet and crunchy treat.

Sweet Potatoes

Sweet potatoes are naturally sweet and filling, making them a satisfying choice when craving sugar. They’re rich in fiber and various vitamins and minerals. Including sweet potatoes in your meals can balance your diet and prevent sugar cravings.

Meat, Poultry, and Fish

Including protein-rich foods like meat, poultry, or fish in your meals can help prevent sugar cravings. Protein suppresses hunger and regulates food intake, which may be especially helpful for weight management.

Smoothies

Smoothies made with fruit and yogurt can be a nutritious way to satisfy a sweet craving. Combining fruit’s natural sweetness with the filling properties of yogurt provides essential nutrients while curbing sugar cravings. Be sure to use whole fruits to retain fiber.

Sugar-Free Soda

Switching to sugar-free soda can help satisfy cravings for sugary beverages without the added sugar and calories. This can be a good alternative if you’re trying to reduce your intake of sugary drinks while still indulging in something sweet.

Prunes

Prunes, or dried plums, are high in fiber and naturally sweet, making them a great alternative to candy. They also help relieve constipation due to their fiber content and the sorbitol, a sugar alcohol, they contain.

Eggs

Eggs are a high-protein food that can keep you feeling fuller for longer. A protein-rich breakfast like eggs may suppress hunger hormones and reduce the urge to snack throughout the day, helping manage sugar cravings.

Trail Mix

Trail mix, often made with dried fruits and nuts, can be a satisfying sweet snack. The dried fruit helps curb cravings, and nuts provide healthy fats and protein. However, trail mix can be calorie-dense, so stick to a small serving size.

Fermented Foods

Fermented foods like kimchi, kombucha, and sauerkraut are beneficial for gut health. The probiotics in these foods can influence hunger and cravings, potentially helping to prevent sugar cravings by promoting a balanced gut microbiome.

Whole Grains

Whole grains are high in fibre and rich in essential nutrients, including B vitamins and minerals like magnesium and selenium. Consuming whole grains can help increase fullness and reduce the frequency of sugar cravings while also supporting gut health.

Vegetables

Vegetables are high in fibre, low in calories, and rich in essential nutrients. Regular consumption of vegetables can improve overall health and help you feel more satisfied throughout the day, potentially reducing sugar cravings.