Hey there viewers and welcome back to Bestie! Sugar cravings are extremely common.
When you experience such a craving, you may feel a strong urge to eat something sweet
and may find it difficult to control yourself around food. This can lead to binge eating or
over-consuming calories, sometimes on a regular basis which is very unhealthy.
It can cause problems like obesity, diabetes and increase the risk of many cancers, acne,
skin aging and depression. Luckily, there are many healthy foods that you can turn to,
which are not just good for your health, but they will help you fight these sugar
cravings. And in today’s video, we will tell you what they are. From tuna,
cinnamon, eggs, legumes to whole grains and more, watch till the end to learn about all of them.
Berries: Berries are an excellent, nutritious choice for stopping sugar cravings.
They taste sweet, but their high fiber content means they are actually quite low in sugar.
This makes them a great choice if you think your sugar cravings are linked to habit, rather than
hunger. For example, you might want sweet foods while you’re watching TV. Additionally, berries
are rich in plant compounds and have strong antioxidant and anti-inflammatory properties.
This means they may help reduce risk factors for chronic diseases like heart disease and diabetes.
What are your favourite types of berries that you eat regularly? Let us
know in the comments section below!
Broccoli: Veggies are a great option for anyone looking to curb sugar cravings.
Delicious for snacking, raw broccoli is a great healthy alternative when a sugar craving pops up.
A single serving contains minimal amounts of fructose,
which is important when you are looking to curb your sugar cravings.
Consider this a healthy alternative to chips, candy bars, and gummies midday. Not to mention,
raw broccoli is very low in calories, so it’s a great option for anyone looking to lose weight.
Tuna: One great way to curb sugar cravings is to eat more protein throughout the day.
Typically, a four-ounce serving of tuna steak is sufficient to cause your hunger hormones
to be well maintained for many hours after eating. This is because a typical serving
of tuna has more than 20 grams of protein in a serving. While adding more protein to your
diet can help to control your hunger hormones, it is important to avoid sugary protein shakes,
as these will only add to your cravings at a different time of the day.
Consider grilled or roasted tuna or other meaty fish to help your cravings.
Dark chocolate: Chocolate is one of the most commonly reported foods people eat when they
crave sweets. This is especially true for women. However, if you find yourself craving chocolate,
you can make a healthier choice by choosing dark chocolate. Choose one that contains more
than 70% cocoa. It also contains healthy plant compounds known as polyphenols.
Some studies have shown that the antioxidant and anti-inflammatory effects of these polyphenols may
help improve markers of heart health. However, like regular chocolate, dark chocolate contains
sugar and fat, so it’s best to limit yourself to a couple of squares to satisfy your craving.
Chia seeds: Chia seeds are a good source of many important nutrients,
including omega-3 fatty acids, soluble dietary fiber and some healthy plant compounds.
In fact, soluble fiber accounts for around 40% of chia seeds. This sort
of fiber readily absorbs water and swells up to form a jelly-like substance in your gut.
This may help keep you feeling fuller for longer and prevent sugar cravings.
Chia seeds are also versatile, so you can add it to desserts as well to make it healthier.
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Sugar free chewing gum or mints: Chewing gum can be a great way to control your sugar cravings.
Gum or mints that are made with artificial sweeteners taste sweet but contain a minimal
number of calories and no sugar. Studies have also found that chewing gum could help control hunger,
cravings and the intake of carb-heavy foods later in the day. In addition to
helping you fight the urge for sugar, chewing gum after your meals is good for your teeth.
Banana nice cream: Never heard of nice cream before? Meet your new favorite healthy alternative
to ice cream. Banana nice cream is simply frozen bananas blended into a soft serve.
You can add any other healthy ingredients you want – think dark chocolate chips, strawberries, or
nuts. It’s just as delicious as regular soft serve – but without the extra added sugars or chemicals.
Cinnamon: This common household spice will crush your sugar cravings in no time.
Plus, cinnamon has impressive health benefits, including lowering blood
sugar levels and reducing heart disease risk factors. Sprinkle some on plain,
low-fat Greek Yogurt, unbuttered popcorn, or oatmeal to add a dose of natural sweetness.
Yogurt: Yogurt is a healthy snack that helps in regulating your appetite and controlling
your cravings. It contains healthy bacteria that helps in maintaining
optimum digestive health. An imbalance in gut bacteria has been shown to encourage
more intense sugar cravings. So yogurt helps in managing those cravings.
It is also high in phosphorus, calcium, and protein, helping in bone and muscle growth.
Dates: Dates are high in calories,
but unlike sugar, these calories come with a lot of nutritional properties.
They are rich in potassium, iron and other beneficial plant compounds.
The high soluble fiber content helps in fighting off sugar cravings and stimulates the growth of
healthy bacteria in the intestines. Next time use dates in your dessert as a replacement for sugar.
Eggs: Eggs are a nutrient-dense, budget-friendly source of protein and fat. Their savory
nature lends them to be a great option for stabilizing blood sugar and sugar cravings.
Not only does their protein and fat help keep you full, but they also offer essential nutrients,
like choline, vitamin D and B vitamins. While eggs are a great breakfast option,
they can also be eaten hard-boiled as a snack, or in grain bowls.
Spirulina: If you find yourself hunting the back corners of your pantry for a cookie late at night,
it's probably not your belly that's sending you there, It's your brain.
It wants a rush—a sugar rush, and it will put up a fuss until it gets it.
There are ways to raise dopamine levels and prevent those sugar cravings.
Spirulina contains a compound which has been shown to encourage the brain to release dopamine.
Lean proteins: Lean chicken, salmon, and steak are all pure proteins.
Adding these to your diet will keep you away from releasing insulin because of sugar, or
carbohydrate breakdown. When the hormone insulin is released, your body uses it for fat storage.
Without a release of insulin, your body stays in Ketosis which is great for burning fat as fuel.
Frozen grapes: Grapes are naturally sweet,
so freezing them makes them refreshing and makes you feel like you are having a frozen treat.
When craving sugar, a handful of grapes can help alleviate your desire.
Take time to suck on and enjoy each frozen grape to further help kick that craving.
Herbs and spices:
Increasing the number of herbs and spices used in your kitchen will help release your
body from the addictive grip of sugar. This will reduce cravings and improve your overall health.
Ginger, for example, is a natural anti-inflammatory that enhances
insulin sensitivity, which protects against diabetes.
It’s fantastic added to a smoothie or brewed into a tea with a little raw honey and fresh lemon.
Turmeric is another powerful spice that’s great for fighting sugar cravings.
It’s known to lower blood sugar and fight against insulin resistance.
And if your cholesterol is higher than you’d like, turmeric helps with that, too.
One of my favorite ways to enjoy turmeric’s healing benefits is in a homemade turmeric latte.
Legumes: Legumes like lentils,
beans and chickpeas are great plant-based sources of fiber and protein. In fact,
1 cup or 198 grams of lentils provides you with around 18 grams of protein and 16 grams of fiber.
Both these nutrients can increase feelings of fullness.
Adding legumes to your diet can help you feel fuller and reduce hunger-driven sugar cravings.
A study found that eating lentils can aid weight loss as well. This may be partly
due to the short-term beneficial effects that legumes can have on your appetite.
Sweet Potatoes: Sweet potatoes are nutritious, sweet and very filling. They contain carbs,
fiber and a number of vitamins and minerals, including vitamin A, vitamin C and potassium.
Some people get sugar cravings because they aren’t eating enough throughout the day.
Including a carb source like sweet potatoes in your meals
can combat this by adding calories to your meals and making them more balanced,
all while providing you the sweet taste you’re craving.
Vitamin C-rich foods: Vitamin C is a potent antioxidant, meaning it helps your body protect
itself and heal from infections and diseases. It also helps your brain develop serotonin.
This is important because low serotonin levels reduce your sense of emotional well-being
and increase sugar cravings. Foods particularly rich in vitamin C
include red and green bell peppers, citrus fruits, strawberries, kiwi and brussels sprouts.
Apart from these fruits and vegetables, there are other foods as well which are also very high
in Vitamin C. Learn more by watching “10 Top Foods Rich In Vitamin C That You Need To Eat”
Now, back to Healthy Foods To Eat When You Crave Sugar
Avocados: Avocado is fantastic to enjoy any time you have a craving. For starters, a whole avocado
is only about 300 calories, which is great if you are also looking to lose a few pounds.
Also, this fruit contains virtually no sugar, which is unusual for a fruit.
The only downside is that it contains a lot of fat, but they are healthy ones, mostly omega fats.
Consider adding avocado to salads, on toast, or as a snack as a way to fight off sugar cravings.
Whole grains: Whole grains are high in fiber and contain nutrients including B vitamins, magnesium,
iron, phosphorus, manganese and selenium. Eating whole grains has been linked to a longer,
healthier life. And their high fiber content also means they may help you feel full.
Whole grains can also promote the growth of beneficial bacteria in your gut.
Overall, making sure you are eating enough and including foods like whole grains in your diet
will help keep you full and may prevent sugar cravings.
These are some great foods that can help you fight sugar cravings, which in turn can help keep your
sugar levels in check. High sugar is the root cause of many diseases. Learn more by watching:
8 Warning Signs That You Are Eating Too Much Sugar
Or
16 Signs Your Blood Sugar Is High & 8 Diabetes Symptoms
So go ahead and watch one or both the videos if you
want to better understand the signs of high sugar levels in your body.
Which sugary food do you crave for most often? Let us know in the comments section below!