Squelch your inner sugar monster by reaching for these better-for-you eats.
ByJulie RevelantMedically Reviewed byKelly Kennedy, RDN
Reviewed:
Medically Reviewed
Donuts and other sweets are common sources of added sugar.
If you usually have a hankering for something sweet after meals, find it hard to pass up dessert, or rely on sugar-filled coffee drinks for an afternoon pick-me-up, you’re not alone. A study published in June 2017 in Appetite found that 86 percent of people who had food cravings thought about high-calorie foods — specifically, those containing chocolate.
The good news: Reaching for healthy foods high in nutrients like protein and fiber can help stave off unhealthy hankerings.
Here are some of the foods that can help keep cravings for sugar at bay:
- Berries
- Avocados
- Nuts, such as pistachios
- Seeds, such as sesame and chia
- Pulses, such as beans, lentils, and chickpeas
Below, find a full list with the scientific reasons why they may be effective. Plus, learn more about what may be behind your sugar cravings in the first place.
RELATED: 12 Potential Signs You’re Eating Too Much Sugar
Side Effects of Eating Too Much Sugar
While sugar is satisfying to the taste buds and the soul, the constant spikes in blood sugar and crashes that follow a binge can set off a host of effects, including fatigue, irritability, and anxious thoughts, among others, according to Sanford Health.
Blood sugar highs and lows can also perpetuate sugar cravings. “When you're consuming sugar, then you end up getting onto this whole roller-coaster ride of blood sugar dysregulation and that in and of itself can perpetuate physical stress, which then causes you to have more sugar cravings,” saysDana Elia, RDN, an integrative and functional nutrition doctor in Lancaster, Pennsylvania, and author ofThe Sugar Detox Diet for 50+.
Added sugar, which Americans tend to eat too much of, can be particularly insidious for health. According to a November 2016 study in the journal Nutrients, consuming too much can increase the risk for obesity, heart disease, type 2 diabetes, nonalcoholic fatty liver disease, cognitive decline, and certain types of cancer.
The 2015–2020 U.S. Dietary Guidelines for Americans recommend limiting added sugar intake to a maximum of 10 percent of your daily calories. This is the equivalent of 200 calories, or 12 teaspoons (tsp), if you’re eating 2,000 calories per day. One can of co*ke contains about 9 tsp of sugar, for example.
RELATED: Which Sugars Are Good for You — and Which to Avoid
Which Factors Are Causing You to Crave Sugar?
Sugar cravings can strike seemingly at random, and more than one culprit may be responsible. Here are some of the potential causes:
Dehydration
Thirst can often look like hunger or a food craving, Elia says. Indeed, previous research found that people responded “inappropriately” to hunger and thirst cues 62 percent of the time. For example, they were thirsty, not hungry, but ate anyway.
Poor Diet Quality
Diet quality can also play a role in triggering sugar cravings. For example, consuming a higher ratio of carbohydrates to protein and healthy fats or consuming white, refined carbohydrates like those in processed foods can increase hunger and sugar cravings, according to Elia. “If you're craving something else within 90 minutes or two hours after a meal, you want to revisit: What did you just eat, and what was it missing?” she says.
Gut dysbiosis, which is an imbalance of the microbes in the gut, or an overgrowth of yeast, for example, can lead to sugar cravings, according to an article published in April 2018 in Metabolic Interaction in Infection. A previous study suggests that probiotics, prebiotics, and improving eating habits can alter the balance of good and bad bacteria in the gut and lessen food cravings, though more studies are needed.
“If you're eating highly processed carbohydrates, standard American poor-quality proteins, [and] a lot of saturated, processed, poor-quality fats, that's going to have some pretty devastating effects on the diversity and the healthfulness of the amount of beneficial bacteria in your gut, which can really drive some sugar cravings,” Elia says.
Hormonal Changes
For women, cravings for sugar can be in part a result of hormones, including estrogen, progesterone, and estradiol (or oestradiol). Per theHormone Health Network, estradiol levels increase during the menstrual cycle to mature and release an egg, and thicken the uterus lining to allow the fertilized egg to implant.
Research has found that estradiol can be associated with an increase in food cravings. A study published in April 2016 in The FASEB Journal found that women with higher estradiol during the luteal phase of their menstrual cycle, or the time after ovulation, consumed carbohydrate‐rich foods and had an increase in sugar cravings. "That's why you'll hear women come to report that they suddenly have this intake or this uptake of a craving for chocolate during their menstrual cycle,” Eliasays.
Stress
Finally, stress is another cause of sugar cravings. A previous study found that chronic stress had a significant direct effect on food cravings, and food cravings in turn had a significant effect on body mass index (BMI) when indulged.
When levels of cortisol, the so-called stress hormone, increase, consuming sugar can provide a hit of dopamine, a neurotransmitter often dubbed “the happy hormone.” Yet, as Elia previously explained, when consumed in excess, sugar can throw blood sugar out of whack, increasing stress and setting off a vicious cycle.
RELATED: The Ultimate Diet Plan for a Happier, Less-Stressed You
Nutrient Deficiencies
Deficiencies in certain minerals such as zinc, chromium, iron, calcium, and magnesium may lead to sugar cravings as well, Elia says.
Magnesium deficiency is specifically worth paying attention to. According to a studypublished in March 2018 in the Journal of Osteopathic Medicine, up to 50 percent of people may have a magnesium deficiency, which other, prior research in elderly people links to an increased risk of insomnia. Meanwhile, an article published in December 2018 in Nutrients notes that magnesium deficiency is associated with increased stress, anxiety, and depression — mental health effects that can in turn impede quality slumber.
Without adequate quality sleep, we’re more likely to eat more calories and crave quick energy in the form of simple sugars, says Erin Palinski-Wade, RD, CDCES, who is based in Franklin, New Jersey.
Another reason magnesium deficiency can drive sugar cravings is that the mineral helps convert food into energy, Palinski-Wade says. “So anything that's leaving you feeling more lethargic and fatigued, naturally your body craves those quick energy sources, which tends to be those sugary foods,” she says.
RELATED: How Stress Affects Your Body
Foods That Can Help Prevent Cravings for Sugar
Don’t let cravings for sugar stand in the way of your health goals. This list of 20 foods will help to satisfy your hunger, regulate your blood sugar, and help keep sugar cravings at bay.
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Berries
Blueberries, strawberries, blackberries, and raspberries are some of the best foods to consume when you’re having sugar cravings. Because they’re low-glycemic fruits, they provide plenty of sweetness without spiking blood sugar, Elia says.
Berries also have ahigh water contentand are a good source offiber, which helps you to feel fuller longer, balance blood sugar, and improve insulin sensitivity,Palinski-Wade says.For example, a cup of raw raspberries provides 8 grams (g) of fiber, per the U.S. Department of Agriculture (USDA). That makes them an excellent source of the nutrient.
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Avocado
According to the USDA, avocado offers about 8 g of fiber per 4 ½ cups, as well as healthy monounsaturated and polyunsaturated fats, making it one of the best foods to fight sugar cravings.
A studypublished in March 2019 in Nutrientssuggests that replacing refined carbohydrates (in this case, a bagel) with avocado in meals helps suppress hunger, increase meal satisfaction, and limit insulin and blood sugar spikes. In this case, it also reduced the risk of type 2 diabetes and cardiovascular diseases in adults with obesity or who are overweight.
When you feel satisfied and your blood sugar and insulin are regulated, you won’t be as likely to experience sugar cravings, Palinski-Wade says.
Add avocado to salads, smoothies, and Mexican dishes. Or combine avocado with cacao and a bit of maple syrup for a creamy, delicious pudding without all the added sugars that store-bought types have.
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Pistachios
Thanks to the combination of protein, fiber, and healthy fats, all types of nuts are great choices to curb sugar cravings, butpistachios in particular are standouts.
A study published in July 2020inNutrientsfound eating pistachios was associated with a decrease in consumption of sweets, and weight loss in adults with obesity or who were overweight.
“I find when clients use pistachios as a snack, they tend to slow down with eating so they're feeling more satisfied, but also because they're eating more intentionally and more mindfully — that seems to do a big number on curbing cravings as well,” Palinski-Wade says.
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Sesame Seeds
Seeds such as sesame seeds have healthy monounsaturated and polyunsaturated fats, as well as fiber, which combat sugar cravings. According to the USDA, 1 tablespoon (tbsp) of whole toasted or roasted sesame seeds offers 1.1 g of fiber.
“If you're eating the seeds, you've got that nice little crunch, pop sensation going on in your mouth, bringing another layer to the enjoyment of your meal or your snack,” Elia says.
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Chia Seeds
Chia seedsmight be tiny, but their nutritional profile makes them a powerhouse for curbing sugar cravings.For one, they offer more than 4 g of protein and nearly 10 g of fiber in 1 ounce (oz), according to the USDA. They’re also the richest plant source of omega-3 fatty acids, according to Harvard University.
What’s more, a small studypublished in October 2017 in Nutrition Research and Practicefound consuming chia seeds with yogurt increased satiety and reduced cravings for sugary foods.
A delicious way to consume chia seeds is to make pudding by combining 3 tbsp with 1 cup of plant-based or cow’s milk and letting it sit overnight. Then add cinnamon or your favorite spices. “Chia seed puddings are a way to get a nice dessert-type snack but without the sugar and the calories that come with it,” Elia says.
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Quinoa
Fun fact: Quinoaoften falls under the whole-grains category, but it’s actually a seed that’s rich in antioxidants and is naturally gluten-free. According to the USDA, with more than 4 g of protein and more than 2 g of fiber in ½ cooked cup, quinoa is also a good go-to sugar fighter.
Serve quinoa as a side dish, add it to salads and soups, or serve it for breakfast with fruit, nuts, or seeds, and a sprinkle of cinnamon.
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Oats
Oats are a good source of soluble fiber, which Harvard University notes helps staves off hunger and can helplower glucose levelsand curb sugar cravings. Avoid instant oatmeal packets, which are highly processed and high in added sugars, and stick with rolled old-fashioned oats or steel-cut oats instead. “If you add some nuts or seeds to your bowl of oatmeal, that's also going to give you a well-rounded, filling meal, but without having the carbohydrates spike that other breakfast cereals would have,” Elia says.
RELATED: 7 Reasons You Should Eat Oatmeal Every Day
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Beans and Lentils
For plant-based protein and filling fiber, turn to beans and lentils. Those characteristics make these foods smart choices to help keep your blood sugar steady and fend off sugar cravings.
A small studyof healthy adults, which was published in June 2018 inThe Journal of Nutrition,found replacing ½ of a serving of rice with lentils and replacing potatoes with lentils caused a 20 percent and 35 percent reduction in post-meal blood glucose, respectively. Add beans to soups and stews, or make homemade plant-based burgers.
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Hummus
Like lentils, chickpeas are in a food group called pulses. (Peas are also in the club!) Ground with tahini and olive oil, they make hummus — a versatile and sugar-fighting spread. Swap it in for mayonnaise in a sandwich, pair it with whole-grain pita chips, or use it as a dip with celery sticks.
According to the USDA, ½ cup of hummus has about 10 g of protein, 7 g of fiber (making it an excellent source), and healthy monounsaturated and polyunsaturated fats.
RELATED: A Detailed Guide to Legumes
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Coconut Oil
Like other types of fats, coconut oil is digested slowly, which can help increase satiety, slow down how other foods are converted into sugar in the bloodstream, and balance blood sugar, which combats sugar cravings, Palinski-Wade says.
Keep in mind that coconut oil is a saturated fat, so be mindful of enjoying it in moderation.One tbsp contains 104 calories and nearly 10 g of saturated fat, according to the USDA. The American Heart Association recommends limiting saturated fat and replacing saturated fats with polyunsaturated and monounsaturated fats, like those found in olive oil, nuts, and seeds.
When choosing coconut oil, opt for cold-pressed, extra virgin coconut oil, Elia suggests.According to Harvard University, this type of coconut oil may retain more of its nutrients than coconut oil that is not cold-pressed.
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Olives and Olive Oil
The healthy monounsaturated and polyunsaturated fats found in olives and olive oil can help you to feel fuller longer and curb sugar cravings.
A meta-analysis published in July 2016in the journalPLOS Medicinefound that swapping more unsaturated fats for carbohydrates or saturated fat can reduce blood sugar and improve insulin resistance.
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Nonstarchy Vegetables
Here’s yet another reason to veg out. Nonstarchy, low-glycemic vegetables like broccoli, cauliflower, zucchini, spaghetti squash, Brussels sprouts, and cabbage have filling fiber to keep hunger at bay, and are digested slowly to prevent blood sugar spikes and curb sugar cravings.
A previousstudyin the journalAppetiteexamined supplements containing thylakoids, which are compounds found in all green leafy vegetables, and found that they increased satiety and reduced hunger and sugar cravings. Studies on the role these compounds play when eaten in whole foods are lacking, but the fiber in green veggies alone is enough reason to reach for them. For example, as the USDA notes, 1 cup of boiled, chopped broccoli offers more than 5 g of fiber, making it a good source.
If you prefer a sweet, savory flavor without added sugars, roast your vegetables or cook them with balsamic vinegar.
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Sweet Potatoes
Sweet potatoes are a great source of vitamins and minerals.One cooked medium sweet potato with the skinhas nearly 4 g of fiber, per the USDA, making them a good source. Fiber helps stave off hunger and offset insulin spikes, Elia says.
Roast them, bake them, or make sweet potato fries in the air fryer, but be sure to eat the skin, which is rich in nutrients, including fiber.
RELATED: 10 Creative Ways to Enjoy Eggs for Breakfast, Lunch, and Dinner
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Greek Yogurt
Getting enough protein at every meal can help reduce cravings for sugar. Because carbohydrates are the easiest macronutrient for the body to break down and they break down quickly, protein and fat will hold you over until your next meal, Elia says.A studypublished in June 2016 in theJournal of the Academy of Nutrition and Dieteticsfound higher intakes of protein were associated with fullness.And a small paststudy found overweight men who increased the amount of protein in their diet to 25 percent of their total calories felt fuller throughout the day and had fewer food cravings.
According to the USDA, ½ cup of Greek yogurt offers 9 g of protein, and that makes it an excellent food to fight sugar cravings, Palinski-Wade notes.
Choose plain Greek yogurt varieties, which don’t have added sugars and artificial sweeteners, which can drive sugar cravings and negatively affect the gut microbiome, Elia says.
Add berries for fiber and a hint of sweetness or other mix-ins like nuts and seeds, a nut butter, cinnamon, and vanilla extract, or use the yogurt to make a sugar-free frosting or in place of sour cream.
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Meat, Poultry, and Fish
Not a fan of yogurt? Other animal-based protein can help you get your protein fix.
For high-quality fat and protein, opt for wild-caught or cold-water fish and organic, pasture-raised, grass-fed poultry and meat, Elia recommends.
RELATED: Do You Really Need to Eat Less Meat?
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Eggs
Eggs are also packed with sugar-fighting protein — one large egg has more than6 g, notes the USDA — as well as 13 essential vitamins and minerals.Because eggs are also a source of saturated fat, though, eat them in moderation.
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Cheese
The combination of protein and fat in cheese can help curb a sweet tooth. But keep in mind cheese is also high in calories, saturated fat, and sodium, Elia says.
Also, cheese can be addictive for some people because of its casomorphins, or mild opiate-like compounds. These compounds attach to the same brain receptors as addictive drugs, release dopamine in the brain, and lead to feelings of reward and pleasure, according to Elia. “You don't want to swap out one addiction for another so if you're going to consume cheese, keep it to no more than an ounce,” she says.
RELATED: A Guide to Vegan Cheese
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Spirulina
As Harvard Health Publishingpoints out, spirulina is ablue-green algaethat is a good source of protein — there are more than 4 g per tbsp— and rich in vitamins and minerals that can address nutritional deficiencies and combat sugar cravings, Elia says.
Spirulina is also a good source of tyrosine, an amino acid that’s necessary for theproduction of neurotransmitters, including epinephrine, norepinephrine, and dopamine, notes Mount Sinai. Consuming it may boost those chemicals and in turn reduce sugar cravings.
Because spirulina can be an acquired taste, adding it to a smoothie can be a healthy and delicious way to get it in your diet.
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Dark Chocolate
If you’re craving chocolate, opt for an ounce ofdark chocolatewhich has antioxidants and polyphenols that can curb sugar cravings, Elia says.
Dark chocolate has less added sugar than milk chocolate, but when consumed in moderation, it can still help satisfy your sweet tooth and give you a boost of dopamine and serotonin without driving spikes in blood sugar, Elia says.
Plus, because dark chocolate is a good source of magnesium, per the USDA, it can help address a deficiency that may be driving sugar cravings.
Aim for one square (1 oz) of dark chocolate that is comprised of at least 70 percent cacao to maximize the possible perks.
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Medjool Dates
Trying to quit candy cold turkey? Medjool dates are a smart swap, Elia says. They’re high in potassium,polyphenols, and fiber: Two pitted dates have about 3.2 g of fiber specifically, according to the USDA.
You can eat them whole or puree them and use them as a sugar substitute in baking recipes. “What's nice there is now you get the same amount of sweetness, but it's the natural sugar so it's bound with the fiber and the nutrients, and that tends to give you that sweet end product, like a cookie without driving more craving,” Palinski-Wade says.
