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. 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.
Sugar cravings can be caused by several factors such as dehydration, hormonal change, lack of sleep and last but not least, diet choice. With that said, here are the top 10 foods that reduces sugar cravings:
Packed with heart-healthy fats, nuts can help control blood sugar, keeping intense sugar cravings in check. The healthy fats in nuts keep you feeling satisfied even longer, making it less likely for you to have an energy dip between meals — when sugar cravings are often at their worst. Take them as light snacks, sprinkle them in salads, or simply grab a flask of fresh creamy Nut Mylk or personalize an Oat to Joy (overnight oat) right off the shelf
The healthy monounsaturated fats in avocado can play a role in satiety and satisfaction, while helping to keep your blood sugar balanced. Avocados are also rich in fiber, which can help with the feeling of fullness, and antioxidants. Add avocado to your sandwiches, toast, soups, salads,smoothies or checkout Mougou Juice's popular unique blend, Green Beach Nut
for a delicious and quick fix.
Oats are a good source of soluble fiber, which Harvard University notes helps staves off hunger and can help lower glucose levels and 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. Add some nuts, seeds and fruits to your bowl for a well-rounded, filling meal without having unhealthy spikes. Personalize your Oat to Joy (overnight oat)
for a hearty and convenient meal.
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.
Berries also boast high nutritional, fiber and water content which helps you to feel fuller longer, balance blood sugar, and improve insulin sensitivity, making them an excellent snacks. Grab a bottle of colorful smoothie
from Mougou's Pantry
5. Chia Seeds
Chia seeds might 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 study published in October 2017 in Nutrition Research and Practice found consuming chia seeds with yogurt increased satiety and reduced cravings for sugary foods.
6. Non-starchy Vegetables
Non-Starchy Vegetables such as Spinach, Cabbage; Celery; Cucumber; kale; Tomato, Eggplant, Artichokes; Cauliflower, Broccoli and more; have filling fiber to keep hunger at bay, and are digested slowly to prevent blood sugar spikes and curb sugar cravings.
A previous study in the journal Appetite showed that thylakoids, a compound found in all green leafy vegetables, increases satiety and reduces hunger and sugar cravings.
Incorporate more greens into your diet or simply grab a flask of cold-pressed Green juice
from our wide array of choice!
Bonus: Watch how drinking pure celery juice works wonder to my life
7. Fermented Food
Another cause of your sugar cravings could be an imbalanced gut microbiome, where the bacteria have adapted to thrive on sugar. To reset your gut’s natural balance of bacteria, incorporate food such as Yogurt, kombucha, kimchi and sauerkraut into our diet to help curb sugar cravings.
8. Pumpkin Seeds
Beyond being a great source of protein, fiber and fat, pumpkin seeds (also known as pepitas) are rich in magnesium. If you crave chocolate, maybe your body is asking for more magnesium, as cocoa is also rich in this crucial mineral. Choose other high-magnesium foods such as leafy greens and seeds to boost your magnesium levels. Pump up your magnesium by adding them to salads, soup or personalise your Oat to Joy (overnight Oat) with pumpkin seeds for a fulfilling meal.
Dates are the dried fruit of the date palm tree. They are highly nutritious and very sweet.
Even though they have been dried, they are a great source of fiber, potassium, iron and beneficial plant compounds.
Having a few dates instead of a soda or some candy can give you a sweet fix and also provide you with healthy nutrients.
You could even try pairing them with nuts like almonds for a sweet and crunchy treat.
However, remember that dates are very sweet, so stick to one portion at a time, or about three dates.
Taste their luscious sweetness in our creamy Nut Mylk
prepped freshly to order
10. Sweet Potato
Sweet potatoes are naturally sweet without sugar, so they’re great substitutes for sugary options when your sweet tooth hits. As a fiber-rich complex carbohydrate, they also offer long lasting energy that can help keep you focused and stave off cravings for hours. What’s more satisfying than enjoying a freshly toasted sweet potato?
All in all
Having the sweet treat once in awhile is fine for most people, so you shouldn’t feel guilty if you occasionally indulge.
However, if you find yourself experiencing sugar cravings regularly or feel out of control around sweet foods, then it’s worth taking a closer look at your diet.
If you need something sweet, swap some of your sugar-filled treats out for some of the healthier options in this list.
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Ever experienced indulging in sugary snacks and beverage only to make you crave for more? you’re not alone. Eating lots of simple carbohydrates give your body a short-term energy boost. But they almost as quickly leave you famished again and wanting more.