7 Tricks to Control Sugar Cravings

Medically reviewed by Dr Chandril Chugh,

Renowned Neurologist and American Trained Specialist

Sugar cravings can be a challenge to conquer, especially when they lead to overeating or binge eating. If you’re looking to enjoy a healthier lifestyle and manage your sugar cravings more effectively, we’ve got you covered with these 12 tricks.

Key Takeaways:

• Eat fruit to satisfy your sweet tooth while enjoying the benefits of healthy nutrients and beneficial plant compounds.
• Choose berries as a low-sugar sweet fix, packed with fiber and antioxidant properties.
• Opt for dark chocolate with a high cocoa percentage for a healthier alternative that supports heart health.
• Snack on healthier options like snack bars made with whole oats and dried fruit for a satisfying treat.
• Incorporate chia seeds into your diet to promote satiety and curb sugar cravings.

1. Eat Fruit to Curb Sugar Cravings

If you’re looking for a sweet and healthy way to satisfy your sugar cravings, look no further than nature’s candy – fruit! Eating fruit not only provides a natural sweetness but also delivers a host of healthy nutrients and beneficial plant compounds that can support your overall well-being.

Fruits that are higher in sugar, such as mangoes or grapes, can be particularly satisfying when you’re craving something sweet. These fruits not only offer a burst of flavor but also provide essential vitamins, minerals, and antioxidants.

One delicious and satisfying way to enjoy fruit as a snack is by pairing it with yogurt. The creamy texture of yogurt combined with the natural sweetness of fruit creates a delightful combination that will help curb those sugar cravings. Plus, yogurt adds a dose of protein and probiotics for added health benefits.

So, the next time you’re longing for something sweet, reach for a piece of fruit. Indulging in the natural sweetness of fruits not only satisfies your sugar cravings but also nourishes your body with healthy nutrients and beneficial plant compounds.

2. Choose Berries for a Low-Sugar Sweet Fix

When it comes to satisfying sugar cravings without consuming excess sugar, berries are an excellent choice. Not only do they provide a naturally sweet taste, but they also offer a host of health benefits. Berries are rich in high fiber, which aids in digestion and promotes feelings of fullness, helping to keep sugar cravings at bay. Additionally, they are low in sugar, making them a guilt-free option for those looking to enjoy a sweet treat.

But the benefits of berries don’t stop there. They are also packed with antioxidants, which are compounds that protect the body against damage caused by harmful molecules called free radicals. Antioxidants have been linked to a reduced risk of chronic diseases such as heart disease and diabetes. So, by including berries in your diet, you not only satisfy your sugar cravings but also boost your overall health.

As you can see from the table above, different types of berries have varying sugar and fiber contents. However, all berries are low in sugar and high in fiber, making them an ideal choice for satisfying your sweet tooth. So, the next time you experience sugar cravings, reach for a handful of berries instead of high-sugar snacks. Your taste buds and your body will thank you!

3. Opt for Dark Chocolate as a Healthier Alternative

When sugar cravings strike, reaching for a healthier alternative can satisfy your sweet tooth without derailing your healthy lifestyle. Dark chocolate, with its rich flavor and potential health benefits, is a perfect choice.

Dark chocolate contains higher amounts of cocoa and less added sugar compared to milk chocolate, making it a better option for managing sugar cravings. The key lies in choosing dark chocolate with a high cocoa percentage, preferably above 70%.

What sets dark chocolate apart is its content of polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties. These polyphenols, including flavonoids and catechins, have been linked to various health benefits.

Research suggests that consuming dark chocolate with high polyphenol levels may improve markers of heart health. The antioxidant and anti-inflammatory effects of polyphenols can potentially reduce the risk of heart disease and lower blood pressure.

To fully enjoy the benefits of dark chocolate, moderation is key. While it can be a healthy substitute for excessive sugar consumption, it is still a calorie-dense food. Aim to savor a small portion of dark chocolate, about 1-2 squares, at a time to satisfy your sugar cravings without going overboard.

Dark chocolate is a delicious and satisfying option for indulging your sugar cravings while supporting your heart health. Remember to choose dark chocolate with a high cocoa content, and enjoy it in moderation as part of a balanced diet.

4. Snack on Healthy Snack Bars

When it comes to satisfying your snack cravings, not all snack bars are created equal. Many store-bought options can be packed with added sugars and unhealthy ingredients. But don’t fret! There are healthier alternatives available that can still provide you with the sweetness you crave without compromising your health.

One key aspect to look for when choosing snack bars is the use of wholesome ingredients. Opt for varieties that are made with whole oats, which are rich in fiber and can help keep you feeling fuller for longer. These bars provide sustained energy and can be a great option for a quick pick-me-up during the day.

In addition to whole oats, it’s important to choose snack bars that are sweetened naturally with fresh or dried fruit instead of table sugar. This not only adds a natural sweetness to the bars but also provides you with essential vitamins and minerals. Dried fruit like dates or raisins can lend a delicious sweetness to the bars, making them enjoyable while still being a healthier choice.

Moreover, healthy snack bars are typically higher in fiber due to the use of whole oats and dried fruit. Fiber is important for maintaining healthy digestion and can also help keep you feeling satisfied after consuming the bar. By choosing bars with higher fiber content, you can avoid unnecessary snacking and keep your sugar cravings in check.

So, the next time you reach for a snack bar, be mindful of the ingredients. Look for options that are made with whole oats and sweetened with fresh or dried fruit. These bars not only provide a delicious and convenient snack, but they also offer high fiber and beneficial nutrients to support your overall well-being.

Additional Tips:

• Read the ingredient list carefully to avoid snack bars with artificial additives or excessive amounts of added sugars.
• Consider making your own homemade snack bars using a combination of whole oats, dried fruit, nuts, and seeds for a personalized and nutritious option.
• Pair your snack bar with a source of protein, such as a handful of almonds or a dollop of nut butter, to add satiety and balance to your snack.

5. Incorporate Chia Seeds for Satiety

When it comes to controlling sugar cravings, one key ingredient to consider is chia seeds. These tiny powerhouses are not only packed with nutrients but also high in soluble fiber, which can help you feel fuller for longer and reduce your sugar cravings.

You can easily incorporate chia seeds into your diet by making a delicious and satisfying dessert option called chia pudding. Here’s a simple recipe:

1. Mix 2 tablespoons of chia seeds with 1 cup of milk (dairy or plant-based) in a glass or jar.
2. Add your choice of sweetener, such as honey or maple syrup, and a dash of vanilla extract.
3. Stir well and refrigerate overnight or for at least 4 hours to allow the chia seeds to absorb the liquid and form a pudding-like consistency.
4. Top with your favorite fruits or nuts for added flavor and texture.

Not only does chia pudding provide a satisfying dessert option, but it also offers numerous health benefits. Chia seeds are rich in omega-3 fatty acids, antioxidants, and essential minerals like calcium and magnesium.

Let’s take a closer look at the nutrient profile of chia seeds:

As you can see, chia seeds are nutrient-dense and can be a valuable addition to your diet. So, why not try incorporating chia seeds into your meals and snacks to promote satiety and manage your sugar cravings?

But before we move on, take a moment to visualize chia seeds and their impressive nutritional profile.

Now that you’ve seen the potential of chia seeds, let’s explore more tricks to control sugar cravings in the next section.

6. Control Cravings with Sugar-Free Chewing Gum or Mints

When you’re craving something sweet but want to avoid the extra calories and sugar, sugar-free chewing gum and mints can be a game-changer. These convenient little treats provide a sweet taste without derailing your healthy eating efforts. In fact, some studies suggest that chewing gum may even help control hunger, cravings, and the consumption of carb-heavy foods.

Next time you’re hit with a sudden urge for something sugary, reach for a pack of sugar-free chewing gum or mints. They can satisfy your sweet tooth and keep your cravings in check.

The Benefits of Sugar-Free Chewing Gum and Mints

One of the main advantages of sugar-free chewing gum and mints is their ability to provide a sweet taste without the added sugars and calories. By chewing gum or sucking on a mint, you can enjoy the sensation of sweetness without compromising your health or weight loss goals.

Moreover, these products often contain Xylitol, a naturally occurring sugar substitute that has been shown to have oral health benefits. Xylitol can help reduce the risk of tooth decay and promote better dental hygiene.

Besides the zero-calorie perk, chewing gum and mints offer other unique advantages:

• They provide a distraction: Chewing gum or popping a mint can redirect your attention away from cravings, helping you resist the temptation to indulge in sugary treats.
• They freshen your breath: Sugar-free mints and gum can combat bad breath, leaving your mouth feeling clean and refreshed.
• They are convenient: These bite-sized treats can easily fit in your pocket or purse, making them an ideal on-the-go option to combat cravings whenever they arise.

Choosing the Right Sugar-Free Chewing Gum or Mints

Not all sugar-free chewing gums and mints are created equal. Some may contain harmful artificial sweeteners or unnecessary additives. When selecting a product, it’s important to read the labels and choose those made with safe and natural sweeteners like Xylitol or Stevia.

Also, pay attention to the flavor options available. Some popular flavors include mint, fruit, cinnamon, and spearmint. Find the one that satisfies your taste buds and makes it easier to control your cravings.

Try incorporating sugar-free chewing gum or mints into your daily routine to help tame your cravings for sweets. They can be a useful tool along your journey to a healthier lifestyle.

7. Include Protein-Rich Legumes in Your Diet

When it comes to satisfying your hunger and preventing sugar cravings, legumes are a fantastic addition to your diet. Lentils, beans, and chickpeas are not only delicious but also packed with protein and fiber, making them a nutritious choice.

Protein is essential for keeping you feeling full and satisfied, which can help curb those pesky sugar cravings. Legumes are an excellent plant-based source of protein, making them a suitable option for vegetarians and vegans as well.

Additionally, legumes are high in fiber, which aids in digestion and promotes satiety. When you include legumes in your meals, you’re less likely to experience sudden hunger pangs or reach for sugary snacks to satisfy your cravings.

Moreover, the fiber in legumes slows down the absorption of sugar into the bloodstream, preventing blood sugar spikes and crashes that can trigger more intense sugar cravings.

Easy Ways to Incorporate Legumes into Your Diet

Here are some simple ways to enjoy the benefits of legumes:

• Add cooked lentils or beans to your salads for an extra protein boost.
• Make a hearty vegetarian chili using kidney beans or black beans.
• Create a flavorful hummus dip with chickpeas and enjoy it with whole wheat pita bread or fresh vegetables.
• Cook up a delicious lentil soup for a satisfying and nutritious meal.

By incorporating legumes into your diet, you not only enhance the nutritional value of your meals but also support your overall health and well-being. The protein and fiber content in legumes help keep you full and satisfied, reducing the likelihood of succumbing to sugar cravings.

Conclusion

By incorporating these 12 tricks to control sugar cravings into your lifestyle, you can better manage your cravings and enjoy a healthier way of living. Remember to listen to your body’s hunger cues and make mindful choices to satisfy your sweet tooth in a more nutritious way.

Conquering sugar cravings is a key step towards achieving a healthier lifestyle. By opting for natural sweeteners like fruit or berries, you can satisfy cravings while also benefiting from essential nutrients and antioxidants. Dark chocolate and snack bars made with wholesome ingredients offer a guilt-free indulgence that can help keep sugar cravings at bay. Incorporating chia seeds and legumes into your diet provides satiety and nourishment, helping to curb cravings and support weight management.

In addition, sugar-free chewing gum and mints can provide a sweet taste without the negative effects of added sugars. These simple tricks can help you manage sugar cravings and make healthier choices for your overall well-being. Remember, it’s about finding a balance and finding what works best for you.

Source Links

• https://www.healthline.com/nutrition/foods-that-fight-sugar-cravings
• https://www.healthline.com/nutrition/3-step-plan-to-stop-sugar-cravings
• https://www.aarp.org/health/healthy-living/info-2023/stop-craving-sweets-sugar.html