Sugar cravings are very prevalent, particularly in women. In fact, up to 97 percent of women and 68 percent of men say they've had a food craving, including sugar cravings. Sugar cravings cause a strong desire to eat anything sweet and make it difficult to maintain self-control around food. This can lead to binge eating or calorie overconsumption on a regular basis. Fortunately, there are several things you can do to alleviate the discomfort.
Some foods that can help fight sugar cravings are:
When most individuals are hungry for sugar, they turn to high-fat, high-sugar meals like chocolate. When you're seeking something sweet, though, swapping junk food for fruit may provide the sweet hit you're looking for while also putting a halt to your craving.
Fruit is naturally sweet, but it also contains a lot of nutritious plant chemicals and fiber, so you can get your dose while staying healthy. Eat fruits with greater sugar content, such as mangoes or grapes, to ensure it hits the spot. If you're hungry, mix some yogurt in with your fruit to make a more filling snack.
Berries are a delicious and nutritious way to curb sugar cravings. They have a sweet flavor, but because of their high fiber content, they are low in sugar. If you believe your sugar cravings are due to habit rather than hunger, this could make them a good alternative.
When you're watching TV, for example, you can crave sweet things. Berries are also high in plant components, which have powerful antioxidant and anti-inflammatory qualities. As a result, they may aid in the reduction of risk factors for chronic diseases such as heart disease and diabetes.
When people have a sweet tooth, chocolate is one of the most usually mentioned foods. This is particularly true for females. If you have a chocolate craving, though, you may make a healthy decision by opting for dark chocolate.
Dark chocolate is defined as having a cocoa content of more than 70%. Polyphenols, which are beneficial plant chemicals, are also present. The antioxidant and anti-inflammatory properties of these polyphenols have been found in certain studies to aid improve heart health indices. Dark chocolate, like regular chocolate, contains sugar and fat, so you should only eat a couple of squares to fulfil your appetite.
Snack bars aren't all healthy, and some are particularly heavy in fat and sugar. If you're craving something sweet, there are some wonderful, healthier options available. Instead of table sugar, seek a snack bar made with whole oats and sweetened with fresh or dried fruit. Keep an eye out for bars that are high in so-called "good" sugars like honey, agave syrup, or coconut sugar.
These still contain added sugar, which is harmful to your health. Whole foods have been used to make the best bars. Even though they are still quite sweet, they are likely to be richer in fiber and contain more beneficial elements.
Chia seeds include a variety of nutrients, including omega-3 fatty acids, soluble dietary fiber, and a number of beneficial plant chemicals. In fact, soluble fiber makes up about 40% of the weight of chia seeds.
This type of fiber absorbs water quickly and expands in your gut to form a jelly-like material, which may help you feel satisfied for longer and avoid sugar cravings. Chia seeds are incredibly versatile, so if you're looking for a sweet treat, consider making a chia pudding like this one.
Sugar-free chewing gums or mints
Gum chewing can help you reduce your sugar cravings. Artificially sweetened gum or mints provide a sweet flavour but have few calories and no sugar.
Although the evidence is inconsistent, several studies have suggested that chewing gum can help manage hunger, cravings, and carbohydrate intake later in the day. Chewing gum after meals is excellent for your teeth as well as helping you battle the sugar craving.
Yogurt is a low-fat, high-protein snack that's also strong in calcium. Yogurt may also be a good snack to help regulate your appetite and control your cravings, according to some studies.
According to one study, healthy-weight women who had high-protein Greek yogurt for an afternoon snack were less hungry and ate less later in the day than those who had a lower-protein snack or no snack at all. Yogurt that contains live cultures and has no added sugar is the healthiest option.
The dried fruit of the date palm tree is known as dates. They're nutrient-dense and delicious. They are a good source of fiber, potassium, iron, and beneficial plant components, even when they have been dried. If you eat a few dates instead of a soda or candy, you'll get a sweet fix while also getting some nutritious nutrients. For a sweet and crispy treat, try mixing them with nuts such as almonds. Keep in mind that dates are quite sweet, so limit yourself to one serving at a time, or three dates.
Delicious potatoes are nutrient-dense, sweet, and satisfying vegetables. They're largely carbs, but they're also high in fiber and a variety of vitamins and minerals like vitamin A, vitamin C, and potassium. Sugar cravings can occur when people do not eat enough throughout the day.
Including a food source like sweet potatoes in your meals can help you overcome this by increasing calories and making your meals more balanced, all while satisfying your sweet tooth. Try roasting them with cinnamon and paprika, as in this recipe, for a wonderful treat.
Sugar-sweetened beverages, such as soda, are exceedingly sweet, and drinking large amounts of them has been related to a variety of ailments, including heart disease and diabetes. However, going cold turkey and fully eliminating them can be challenging. In fact, soda consumers who stop drinking sugary drinks may develop sugar cravings. You may get a sweet fix without the added sugar and calories by switching to a sugar-free version.
Most people don't mind having a sweet treat now and then, so you shouldn't feel bad if you do. If you find yourself having sugar cravings on a daily basis or feeling out of control around sugary foods, it's time to reconsider your diet. If you're craving something sweet, consider replacing some of your sugary snacks with some of the healthier options on this list.