Do you often crave sweet things like sweets, desserts, biscuits, or soda? Sugar craving is very common, especially among women. Recent studies show that up to 97% of women and 68% of men experience some food cravings.
Sugar cravings make you feel a strong urge to eat something sweet. In some cases, the urges are hard to control and can lead to binge eating, leading to weight gain. This article looks at 14 foods that can help you manage sugar cravings.
Below are common foods that curb sugar cravings:
Most people often reach for high-sugar, fat, salt, and processed foods like chocolate, soda, and junk foods. Instead of junk foods and soft drinks, fruit is a healthier, less-calorie alternative.
Most fruits are naturally sweet and can kill sugar cravings. Additionally, they contain lots of nutrients and fiber, making you feel full longer and keeping you healthy. Common fruit options include bananas, grapes, mangoes, dates, and berries.
Most people, especially women, report reaching out for chocolate when they have sugar cravings. When considering chocolate, it’s essential to go with the healthiest choice. White chocolates often have lots of sugar. However, dark chocolate is made of more than 70% cocoa, making it a healthier option.
Dark chocolate also has polyphenols, anti-inflammatory, and antioxidants that can help improve heart health. Still, dark chocolate contains fat and sugar, so it’s advisable to limit your consumption.
While a snack bar can help satisfy sugar cravings, not all snacks are healthy. Some are incredibly high in sugar and fat, thus not good for your health.
When considering a snack bar, opt for those made from whole products like oats and natural sweeteners like fruits and honey rather than processed sugar.
Recent studies show that Chia seeds are rich in essential nutrients like omega-3 fatty acids, healthy plant compounds, and soluble dietary fiber (accounts for 40% of the seed). Chia seeds help curb sugar cravings and keep you feeling fuller longer, reducing regular snacking. You can use chia seeds in a dessert or pudding.
Chewing gum is a great way to control sugar cravings. While they may have artificial sweeteners, they contain minimal sugar and calories, making them a healthier option. Other studies show that chewing gum can help control hunger and prevent plaque, which is good for your teeth. Visit our dentist near you for dental services.
Legumes are excellent sources of essential proteins and contain healthy plant-based fiber. Thus, they can help reduce hunger, curb your sugar cravings, and leave you feeling full longer. Legumes include beans, chickpeas, and lentils.
Dairy products like yogurt contain essential nutrients like calcium, proteins, and vitamins. Some studies claim that yogurt can help regulate appetite and control sugar cravings. One study showed that healthy-weight women who consumed high-protein Greek yogurt as an afternoon snack were less hungry and ate less later than those who took a lower-protein or no snack.
Sweet potatoes are healthy, sweet, and nutritious. While they contain many carbs, they have essential nutrients like vitamins A, C, and potassium. They also have fiber and thus keep you feeling fuller longer, so you won’t experience other hunger cravings.
High-protein foods like meat, fatty fish, and poultry help prevent sugar cravings. They also contain essential proteins and minerals and help keep you full to prevent further cravings. These proteins can also help lose or manage weight easily.
A smoothie is another common option for curbing hunger and sugar cravings. Opt for smoothies made from whole yogurt and whole fruits. They contain numerous nutrients and healthy fiber that keep you full.
Eggs are a healthy and high-protein breakfast or afternoon snack that can control your appetite and cravings. Research shows that people who eat eggs for breakfast eat less throughout the day.
Trail mix refers to a snack made of dried nuts and fruits. Dry fruits contain high sugars, which can curb your cravings. Nuts are rich in healthy proteins, fats, and fiber. Research shows that eating nuts can help with diabetes and heart disease.
Since the combination of dried fruits and nuts contains very high calories, limit your consumption to one handful.
Whole grains are rich in fiber and essential nutrients like magnesium, iron, manganese, phosphorus, B vitamins, and selenium. Taking snacks made from whole grain will help curb your hunger and leave you feeling fuller longer. According to research, eating grains is linked to a healthier and longer life and promotes the growth of gut bacteria.
Vegetables contain fewer sugars, calories, and numerous essential nutrients and fiber. They are good for your health and keep you full throughout the day. They also lower your risk of serious health issues like cancer, heart disease, and diabetes.
Do you need more information about sugar cravings and your dental health? Contact Dental Partners of Brookline to book a consultation with our dentist in Brookline, MA.