14 Healthy Foods That Can Help Combat Sugar Cravings
Sugar cravings can stem from a wide range of culprits, like dehydration, nutrient deficiencies, type 2 diabetes, and many others. While it’s essential to understand where it stems from, you also need to address the problem before it does a number to your health. Sugar cravings can cause hormone imbalance, harm your liver, lead to high cholesterol, provoke weight gain, and, of course, ruin your teeth. So, giving up sugar cravings can help you prevent tooth decay and other serious health conditions. Fortunately, you can combat sugar cravings by adding some foods to your diet. Here is a list of them:
1. Sesame seeds
Sesame seeds contain healthy monounsaturated and polyunsaturated fats, as well as fiber, which can fight sugar cravings. One tablespoon (tbsp) of whole toasted or roasted sesame seeds provides 1.1 g of fiber.
2. Oats
Oats are a great source of soluble fiber that helps fight excessive hunger and can also help decrease blood sugar levels and curb sugar cravings. However, try to avoid instant oatmeal packets, which are too processed and high in added sugars, and look for rolled old-fashioned oats or steel-cut oats instead. If you add some nuts or seeds to your oatmeal, that's also going to give you a well-rounded, filling meal.
3. Hummus
Hummus is made from chickpeas, tahini, and olive oil. Swap it in for mayonnaise in a sandwich, pair it with whole-grain pita chips, or use it as a dip with celery sticks. ½ cup of hummus contains about 10 g of protein, 7 g of fiber (which makes it a great source), as well as healthy monounsaturated and polyunsaturated fats.
4. Olives and olive oil
The healthy monounsaturated and polyunsaturated fats contained in olives and olive oil can help you stay satiated longer and fight off sugar cravings. According to a meta-analysis published in July 2016 in the journal PLOS Medicine, swapping more unsaturated fats for carbohydrates or saturated fat can lower blood glucose and improve insulin resistance.
5. Quinoa
½ cooked cup of quinoa contains more than 4 g of protein and more than 2 g of fiber making it another good go-to sugar fighter. Serve quinoa as a side dish, add it to salads and soups, or serve it for breakfast with fruit, nuts, or seeds, and a sprinkle of cinnamon.
6. Greek yogurt
Getting enough protein at every meal is crucial for combating cravings for sugar. Since carbs are the easiest macronutrient for the body to break down and they break down quickly, protein and fat will hold you over until your next meal.
According to a study published in June 2016 in the Journal of the Academy of Nutrition and Dietetics, increased consumption of protein has been linked to fullness. And a small past study discovered that overweight men who raised the amount of protein in their diet to 25 percent of their total calories felt fuller throughout the day and experienced fewer food cravings.
In fact, ½ cup of Greek yogurt contains 9 g of protein, which makes it a great food to get rid of sugar cravings. Look for plain Greek yogurt varieties, which don’t contain added sugars and artificial sweeteners, which can drive sugar cravings and negatively affect the gut microbiome.
7. Eggs
Eggs are also full of sugar-fighting protein. One large egg actually contains more than 6 g, as well as 13 essential vitamins and minerals. Since eggs are also a source of saturated fat, though, it’s best to consume them in moderation.
8. Pistachios
Pistachios are another superfood that’s packed with protein, fiber, and healthy fats. Though all types of nuts are good choices to curb sugar cravings, pistachios in particular are standouts.
According to a study published in July 2020 in Nutrients, consuming pistachios has been connected with a decrease in consumption of sweets, and weight loss in adults with obesity or extra pounds.
9. Non Starchy veggies
Nonstarchy, low-glycemic veggies, such as broccoli, cauliflower, zucchini, spaghetti squash, Brussels sprouts, and cabbage contain filling fiber to keep hunger at bay and are digested slowly that will help you avoid blood sugar fluctuations and tame sugar cravings.
According to a previous study in the journal Appetite, supplements that have thylakoids, which are compounds contained in all green leafy vegetables, can actually increase satiety and lower hunger and sugar cravings. One cup of boiled, chopped broccoli offers more than 5 g of fiber, making it a good source.
10. Berries
Blueberries, strawberries, blackberries, and raspberries are actually the best foods to eat when you’re experiencing sugar cravings. Since they have a low glycemic index, they offer plenty of sweetness without raising blood sugar.
Berries also contain a lot of water and are a great source of fiber to help you feel fuller longer, balance blood glucose levels, and improve insulin sensitivity. 1 cup of raw raspberries provides 8 grams (g) of fiber.
11. Cheese
The combo of protein and fat found in cheese can help fight a sweet tooth. However, you should remember that cheese is also high in calories, saturated fat, and sodium. Plus, cheese can be addictive for some people due to its casomorphins, or mild opiate-like compounds.
These compounds attach to the same brain receptors as addictive drugs, release dopamine in the brain, and contribute to feelings of reward and pleasure. You don't want to swap out one addiction for another so if you're going to eat cheese, keep it to no more than an ounce.
12. Beans and lentils
Beans and lentils are good sources of plant-based protein and filling fiber which makes these foods smart choices to help keep your blood glucose stable and fend off sugar cravings.
According to a small study of healthy adults, which was published in June 2018 in The Journal of Nutrition, replacing ½ of a serving of rice with lentils and replacing potatoes with lentils led to a 20 percent and 35 percent reduction in post-meal blood glucose, respectively. Add some beans to soups and stews, or make homemade plant-based burgers.
13. Dark chocolate
If you’re craving chocolate, choose an ounce of dark chocolate which is full of antioxidants and polyphenols that can fight your sugar cravings. Dark chocolate contains much less added sugar than milk chocolate, and when eaten in moderation, it can still help satisfy your sweet tooth and give you a boost of dopamine and serotonin without driving spikes in blood glucose.
In addition, dark chocolate is a great source of magnesium, a mineral that can help address a deficiency that might be provoking your sugar cravings. Aim for one square (1 oz) of dark chocolate that’s made of at least 70 percent cacao to maximize the possible perks.
14. Chia seeds
Chia seeds have an impressive nutritional profile. For one, they provide more than 4 g of protein and nearly 10 g of fiber in 1 ounce (oz). They’re also the best plant source of omega-3 fatty acids. Moreover, according to a small study published in October 2017 in Nutrition Research and Practice, eating chia seeds with yogurt can increase satiety and lower cravings for sugary foods.
A delicious way to eat chia seeds is to make pudding by combining 3 tbsp with 1 cup of plant-based or cow’s milk and letting it sit overnight. Then add cinnamon or your favorite spices.
