Sugar cravings can be intense and hard to control, forcing the majority of people to consume large amounts of sugary foods that over time not only leads to obesity but also diabetes and its life-threatening complications.
Sugar is known to stimulate the brain to release the ‘feel good’ chemical – serotonin which makes one feel elated.
Endorphins are released after consumption of sugar, making one feel relaxed and calm, along with making the person want more of the same.
Sugar cravings can especially be difficult to resist for people that are following a healthy diet.
These cravings can lead to regular cheat meals and over-consumption of calories, causing weight gain and laying your plan of a healthy diet to waste.
If you want to keep your sugar cravings in control, then you need to adopt measures and consume certain foods that will help you in fighting these cravings through their qualities.
So here are 15 such ways including a list of foods that you should consume when having a particular type of craving to fight sugar cravings away.
Always drink water when having a craving
Drinking a large glass of water could actually help you get rid of your sugar craving as we often mistake the feeling of thirst with that of hunger.
When you feel that you are hungry or have a craving, always drink sufficient amount of water and let time pass.
Most of the time your craving would be gone without any need to consume any food.
Have your meals planned for the week
Planning your meals for the coming week in advance eliminates any need for you to eat food outside.
With everything in place, you are able to provide adequate nutrition after regular intervals, keeping yourself satiated and free from the feeling of hungriness, warding off any potential sugar cravings.
Increase protein intake
Protein-rich foods like eggs, fish, poultry, lean meats, etc. besides providing a lot of nutrition also make you feel full, decreasing your appetite and helping avoid snacking between meals.
Make it a point to include a protein-rich food in each of your meals that will aid in preventing any potential cravings.
Vegetarians can look to get their protein from sources like soy, lentils, dairy, etc.
Include healthy fats in your meals
Like protein, healthy fats also make you feel satiated, keeping sugar cravings away.
Foods rich in healthy fats that you can include in your meals are avocados, extra-virgin olive oil, salmon, nuts, seeds, etc.
Prevent any possibilities of getting too hungry
Even though you may have all your meals planned and ready, sometimes there can be an added dose of physical activity or exertion that may make you feel tired and hungry in between your planned meals.
This can lead to cravings for sugary foods, so in order to avoid such situations, it is always convenient to keep some healthy snacks like fruits, nuts, seeds, dark chocolate, etc. in your backpack.
Always consume healthy satiating meals
When planning and preparing your meals, always look to it that all of your meals are ones that will satiate you, keeping you full until your next meal.
You can do this by including foods filled with protein, healthy fats and fiber in each of your meals.
Try to stay free of stress
Stress is on the rise among people and it can lead to cravings for sugary foods.
Look to reduce the stress in your life by regularly practicing yoga, pranayama, and meditation.
This practices will help you feel calm and composed, helping prevent any potential sugar cravings caused by stress.
Regular exercise can also assist in reducing stress and boosting energy levels.
Always get an adequate amount of sleep
Sleep is crucial for our overall health as it helps our body recover from the stress faced during the day and get ready for the coming one.
Inadequate amount of sleep can also negatively affect your appetite, making you feel tired and crave unhealthy & sugary foods.
Go for a hot shower
A hot shower or bath might work in getting rid of sugar cravings for some people.
By the time you are finished taking the shower, your craving could be completely gone.
Always keep sugar-free chewing gums & mints
Sugar-free chewing gum and mints can be an effective way to counter your sugar cravings as they will give you the same sweet taste of sugary foods in a very low amount of calories and most importantly, no sugar.
This is possible due to the presence of artificial sweeteners in them.
Take an L-Glutamine supplement
L-glutamine is an amino acid which is known to stabilize blood sugar levels, reducing and even eliminating sugar cravings.
It is also known to support the immune system and heal the gastrointestinal tract.
Consult your family doctor before beginning consumption to avoid any interference with other medications or the worsening of any health condition you may be having.
Smoothies are a great way to fight away sugar cravings while providing essential nutrients to the body.
Healthy smoothies, especially those made from whole fruits and containing yogurt/milk provide good amounts of fiber, protein, and other nutrients while being delicious and sweet to taste.
Yogurt, especially Greek yogurt with live active cultures and no added sugar is a very healthy food to include in your diet courtesy of its high protein and calcium content.
Protein, as discussed before, helps promote satiety while calcium is required for healthy teeth and bones.
This is a very healthy food to include in your diet that will help you keep away sugar cravings.
Dates are a great nutritious substitute for sweets, helping you satisfy your sweet tooth without negatively affecting your health.
Dates are a rich source of iron, potassium, fiber, etc.
The fiber helps in keeping you full, but despite all these things, limit your consumption of dates to around 5-10 pieces as they are high in calories.
Prunes (dried plums) are similar to dates as they are very sweet to taste along with being rich in fiber.
It is another healthy food to keep alongside you that will help in case of a sugar craving.