Unless you’ve been living under a rock for the past few years, then you already know that sugar is the ultimate diet saboteur.
Not only that, sugar—in most of its forms—is highly addictive, which makes cutting it out a hard feat.
That said, by kicking out the sugar habit, you’ll help prevent many diseases, such as obesity, diabetes, cancer, cardiovascular issues, etc.
Top 7 Foods To Stop Sugar Cravings For Good
Today I got you covered.
Here is a list of foods you need to consume to kick out the sugar habit.
The first step toward getting rid of the sugar addiction is to get your body to start craving healthier foods.
As far as research says and my experience dictates, the best way to fight back against sugar addictions is to eat plenty of vegetables. Like a lot of vegetables.
Vegetables are high in fiber, low in calories, and rich in a host of health-promoting nutrients. They’re also a good source of chromium, a nutrient that helps regulate blood sugar levels.
To satisfy your cravings, better yet, indulge in root vegetables. These typically grow underground, which allows them to soak in a high level of nutrients from the soil.
Root veggies are also high in fiber, beta-carotene, Vitamin C, and key minerals, such as potassium.
But most importantly, root vegetables score high in complex carbohydrates, which do not affect blood sugar levels as much as simple carbs—one of the main ingredients in junk food.
The best root vegetables for taming sugar cravings include:
- Sweet potatoes,
- Acorn squash,
- Butternut squash,
At a minimum, add four to six cups of veggies to your daily eating menu.
Just make sure to add in as many different types as possible. And have them with every single meal; breakfast, lunch, dinner, and every snack in between.
2. Lean Protein
Whether you’re looking to shed the pounds or gain muscle size, protein is good for you.
Research shows that substituting sugary foods with lean sources of protein help regulate blood sugar levels.
In fact, protein behaves, as research shows, as an appetite suppressor, making it ideal for controlling hunger pangs.
Plus, pairing a lean source of protein with carb-rich foods slows down the absorption of sugar into your bloodstream, which, again, another way protein helps prevent future cravings.
Further, research out of the University of Wollongong in Australia found that consuming two to three ounces of protein increases energy by 25 percent, and fat metabolism by up to 32 percent.
I can go on and on about the many ways that protein is a must. But I think by now you get the big picture.
Here are the ten best sources of lean protein for your eating pleasure:
- Lean beef—grass fed, preferably.
- White-meat poultry
- Lean pork
- Low-fat cheese
- Low-fat milk
- Nuts and seeds
Nuts are a nutrition powerhouse.
Most nuts are mildly sweet, filling, and loaded with health-boosting nutrients and minerals.
They score high on fiber, healthy fats, and proteins—these all take longer to digest than refined sugars or carbohydrates.
But here is the little caveat.
Nuts are not your typical low- calorie foods, so when consumed in excess they can cause some serious calories—and diet— damage. In fact, a one-ounce serving of nuts can pack 140 calories.
Therefore, keep an eye on serving sizes—and do not go overboard.
Here is the must list:
- Brazil nuts
4. Herbs and Spices
Yes! You heard it right.
Upping your intake of herbs and spices will not only reduce cravings for sugars (as it has been shown by plenty of research) but also improve your overall health.
For example, ginger, though not sweet, is a potent anti-inflammatory that improves insulin sensitivity. It’s also the ideal spice for baking.
Not only will ginger help kill your cravings, but also soothe your stomach at since it aids in healthy digestion.
Or go for cinnamon. This one is a fantastic source of polyphenol, a compound that some studies have shown to help to reduce sugar cravings by controlling blood sugar levels.
Plus, adding cinnamon to your breakfast smoothie, coffee, or your salad is a good way to swiftly detox from sugar.
You can also try sprinkling cinnamon over sugar-free applesauce whenever you’re craving ice cream or the like.
Just keep in mind that some herbs do have side effects and some should be consumed moderately, so do your research and be careful.
Unlike other fruits that are high in sugar, berries are some of the best low-glycemic produces around.
Berries contain a lot of fiber, which increases satiety, allowing for a slow absorption of the natural sugars. These are also a good source of antioxidants, potassium, Vitamin C, and other nutrients that nourish you even further.
What’s more, berries also contain polyphenol, which is a compound that may limit many of the negative effects of the sugar within the fruit without compromising the taste.
The best, and lowest in sugars, berries to eat include blackberries, raspberries, cranberries, and strawberries.
Craving ice cream? Then blend frozen berries into a smoothie with a half frozen banana in the food processor to produce a thicker frozen texture similar to typical ice cream.
The pear-shaped “alligator fruit” is another great addition to this list—and it’s so good for you for so many reasons.
While most fruits consist mainly of carbs, avocado consists primarily of fat.
The creamy green fruit is rich in heart-healthy monosaturated fats—these reduce bad cholesterol (LDL) levels while increasing the good kind (HDL).
Further, an avocado packs in more potassium than a banana.
They also contain about 25 percent of your daily recommended fiber intake, numerous vitamins, and antioxidants.
As you can tell, I’m a big fan of avocados—and looking for any excuse to incorporate them into my daily menu. Think guacamole.
The human body is roughly 60 to 70 percent water, and it’s essential in every vital bodily function.
Water reduces fluid retention, improves digestion, and helps remove excess sodium from the body—all of which can be conducive to weight control
And sometimes, all you need when those hunger pangs strike is water.
For most dieters, it’s easy to mistake hunger for thirst, especially when distracted by life. It happens to the best of us.
For that reason, keeping your body well hydrated is important in your fight against cravings as it’ll help prevent misleading stomach rumbles that are really a sign of thirst.
So, before you reach for a biscuit, a cookie, or a chocolate bar, stop and ask yourself if you’re really hungry, or are just thirsty.
Or, better yet, drink a big glass of water, then wait for a few minutes to see if cravings dissipate. If you feel sated, then rest assured it’s not hunger.
So, drink plenty of water throughout the day.
As a rule of thumb, aim to drink half of your body weight in ounces every day.
Also, drink water before every meal and snack as research has shown that doing so helps control appetite and reduce calorie intake.
Keep in mind once you feel thirsty, you’re already dehydrated.