Everyone suffers from sugar cravings every now and then.
When you experience such a craving, you’ll feel a powerful urge to eat something sweet and/or find it hard to control yourself around food. This causes you to binge eat or over-indulge, often on a regular basis.
That’s where today’s post comes in handy.
Here’s the truth. Some types of food can actually help you ward off those unwanted cravings while providing your body with essential nutrients to perform at its best.
Would you like to learn more about these foods? Then keep on reading.
In this article, I’ll share with you some of the best foods that can help you fight your sugar cravings.
Let’s get started then.
The first step for removing sugar is to get your body to start craving healthier foods.
As far as research says and my experience dictates, the best way to do so is to eat plenty of vegetables. Like a lot of vegetables. And I know it requires a lot of commitment.
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.
Root veggies are a healthy source of 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, preferably from different sources. You should also have them on every breakfast, lunch, dinner, and snack.
Whether you’re looking to shed pounds or gain muscle, protein is good for you.
It also works very well for reducing sugar cravings, as 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.
Pairing a lean source of protein with carb-rich foods slows down the absorption of sugar into your bloodstream, which, again, is another way that helps prevent future cravings.
Additionally, 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 calorie—and diet— damage. In fact, a one-ounce serving of nuts can pack 140 calories.
Keep an eye on serving sizes—and do not go overboard.
Here is the must list:
- Brazil nuts
- Macadamia nuts
Herbs and Spices
Upping your intake of herbs and spices not only reduces cravings (as has been shown by plenty of research) but also improves 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.
Or go for cinnamon. This one is a fantastic source of polyphenol, a compound that some studies have shown to help reduce sugar cravings by controlling blood sugar levels.
Plus, adding cinnamon to your breakfast smoothie, coffee, or salad is a good way to detox swiftly from sugar.
You can also try sprinkling cinnamon over sugar-free applesauce whenever you’re craving ice cream or the like.
Keep in mind that some herbs do have side effects, and some should be consumed moderately, so do your research and choose wisely.
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. These are also a good source of antioxidants, potassium, Vitamin C, and other nutrients that nourish you even further.
Berries also contain polyphenol, a compound that may limit some 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.
More specifically, 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.