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Many people often have strong desires for sugary treats like chocolate, cookies, or candy. This is because humans naturally have a preference for sweets from birth. Sugary snacks, such as birthday cake or holiday cookies, contain simple carbohydrates like sugar that activate areas in the brain responsible for releasing endorphins, also known as “feel-good hormones,” making them even more appealing. While it’s okay to enjoy these treats in moderation, excessive consumption of added sugar can have negative effects on your health.
The average American adult consumes around 17 teaspoons (68 grams) of added sugar per day, which is nearly three times the recommended daily limit set by the American Heart Association. The association recommends 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) for men. Diets high in added sugar have been associated with various health issues such as obesity, diabetes, heart disease, systemic inflammation, and more. Research published in Nutrition Research and Practice revealed that people with higher intake of added sugar were more prone to experiencing adverse health effects and even an increased risk of mortality. Interestingly, natural sweet foods like fruits do not pose the same risks.
10 Foods That Stop Sugar Cravings
Protein-Rich Energy Bar
To help control sugar cravings, consider opting for a protein-rich energy or snack bar that can satisfy your sweet tooth. Choose bars that contain less than 8 grams of added sugar (equivalent to about 2 teaspoons) and no more than 200 calories. With numerous options available, selecting a suitable bar can be overwhelming. However, we recommend exploring “The 16 Healthiest Low-Sugar Protein Bars” for some great choices.
Dried Fruit
Dried fruit is a great option to enjoy instead of grabbing a bag of gummies or other sugary treats with no essential nutrients. Dried fruits provide the vitamins, minerals, fiber, and phytonutrients of fresh fruit in a more concentrated form. However, keep portions in check, as dried fruit is calorie-dense. For example, five to six dried apricots have about 110 calories, compared to three fresh apricots with just 60 calories.
Sugar-Free Gum
Sometimes, a stick of sugar-free gum is all you need to kick a sugar craving. That’s because when we are anxious or stressed, cravings for sweets can increase. More than 80 years of research about chewing gum shows that gum can help reduce stress, improve mood, and increase attention span.
Dark Chocolate
Dark chocolate is a wonderful way to combat your cravings for something sweet and chocolatey at the same time. With higher cacao levels, it provides antioxidants that may help lower blood pressure, improve cholesterol, and reduce heart disease risk. Look for dark chocolate with at least 70% cacao and enjoy it in moderation.
Quick Breads and Muffins
Quick breads like banana, pumpkin, or zucchini bread can be a healthier alternative to sugar-laden baked goods that pack in calories, fat, and sugar, and relatively no other beneficial nutrients. These recipes rely on the natural sweetness of fruits or vegetables, reducing the need for added sugar. The produce in the recipe adds fiber, essential nutrients, and other bioactive compounds that help temper the impact of quick-release simple carbs. Baking your own? Try using a stevia-sugar blend to reduce added sugars even further.
Fresh Fruit
Fruit is naturally sweet and can crush your cravings for sugar. The natural sugar in berries, apples, citrus, grapes, and other fruits will satisfy your craving for sweets. The fiber in fruit will delay the digestion and absorption of carbs so it increases your satisfaction to conquer your cravings.
No-Sugar-Added Flavored Yogurt
Flavored yogurt can be a great way to satisfy your cravings for something sweet while getting high-quality protein, calcium, and many other nutrients in your diet. Protein helps slow digestion so it will help temper the release of sugar into your bloodstream. The healthiest option tends to be Greek yogurt with no added sugar or those sweetened with zero-calorie sugar substitutes.
Trail Mix
Trail mix is a great way to get over a craving for something sweet. The dried fruit and chocolate in the blends provide enough sweetness while the nuts provide fiber and protein. Trail mix is high in calories and total fat, with about 150 calories per ¼ cup serving, so monitor how much you eat.
Cottage Cheese with Fruit
There are several brands of cottage cheese with fruit, which adds a touch of sweetness with the added benefits of the nutritional benefits of cottage cheese. Cottage cheese is naturally rich in protein and low in added sugar. The single-serve portions are generally less than 150 calories and are sweet enough to tamp down your sweet tooth.
Dark Chocolate-Covered Fruit
Chocolate-covered strawberries are a great way to get a little bit of sweetness because they are a good source of fiber and other bioactive compounds that help slow the release of carbohydrates into the bloodstream. What’s more, dark chocolate is known to pack in flavonoids that help improve heart health. Strawberries may come to mind as a great fruit to dip in chocolate, but other healthful choices include sliced kiwis, oranges, and bananas.
Julie Upton, MS, RD, CSSD
