How To Curb Sugar Cravings Naturally
Sugar cravings are something that so many people experience. In fact, research shows that 97% of women and 68% of men experience it!
The desire you get for sweet foods is not only a result of indulging in high-sugar treats but it is also linked to a biological response in the body.
Naturally, these cravings often result in consuming sugary, processed foods with empty calories that can lead to a lot of health issues.
From increased risk of heart disease to higher blood sugar levels or diabetes, indulging in too much sugar can have lots of consequences.
It can definitely feel like whatever you do, you still get those unwanted cravings.
However, there are natural and effective ways to curb sugar cravings and reduce your intake of added sugars.
That’s why in this post I’ll share ways to reduce cravings and feel full for longer.
How to Curb Sugar Cravings Naturally
Incorporate more protein and healthy fats into your diet
An easy way to curb your sugar cravings is to incorporate more protein and healthy fats into your diet.
Consuming protein and healthy fats can help keep you feeling full and satisfied for longer, which reduces your urge to snack on sweet treats.
Protein helps regulate your blood sugar levels, preventing sugar crashes and cravings.
Healthy fats also slow down the absorption of sugar in the bloodstream, which can help curb sugar cravings.
Some examples of healthy fats include avocado, nuts and seeds, olive oil, and fatty fish like salmon, but you’ll read more about foods that help curb sugar cravings later in the post.
Avoid processed foods
Processed foods are often high in added sugars, which can contribute to sugar cravings. So while your body often craves them, when you eat them, you’ll crave them even more.
Try to opt for whole, unprocessed foods like fruits, vegetables, and lean proteins instead. These foods are lower in sugar and provide more nutrients and fiber to keep you feeling full and satisfied.
Get enough sleep
Lack of sleep can affect your hormones, which can cause all sorts of issues.
When we’re talking about sugar cravings, lack of sleep affects the hormones that regulate hunger and appetite.
When you're sleep-deprived, your body produces more ghrelin, which is a hormone that stimulates appetite. When sleep-deprived, you also produce less leptin, a hormone that suppresses appetite.
So as a result, you may feel more hungry and have more cravings for sugary foods when you don’t get enough sleep.
Aim for 7-9 hours of sleep each night to help regulate your hormones and reduce sugar cravings.
Distract Yourself
When you feel you’re starting to crave sugar, try to distract yourself by doing something else.
This can be as simple as taking a walk, grabbing a book to read, calling a friend, or doing a quick workout.
By focusing your attention on something else, you can take your mind off your cravings and reduce the urge to eat sweet treats.
While this isn’t a long-term solution, it can be a quick fix when you start feeling unwanted cravings.
Practice mindful eating
Mindful eating means that you are paying attention to your food and eating slowly, without distractions.
When you eat mindfully, you become more aware of the flavors, textures, and sensations of your food, and you're more likely to feel satisfied and full.
Plus, eating mindfully usually means eating slowly, which helps your brain have time to understand when you’re full.
Also, when you eat mindfully, you’ll actually be able to tell what foods you need because you’re hungry, and when you’re just getting cravings.
This can help reduce cravings for sugar and other unhealthy foods
Try to eat your meals and snacks without distractions, such as the TV or your phone, and take the time to savor each bite.
If you’re looking for tips on how to cope with food cravings, mindful eating is one of the best things you can start practicing. It’s also one of the best binge-eating tips.
Drink more water
Sometimes sugar cravings can be caused by dehydration, so drinking water can help curb cravings.
Staying hydrated can also make you feel fuller longer, which can help reduce the urge to snack on sweet treats.
Drinking more water regularly is also a way to help curb sugar cravings long-term.
Add spices to your meals
Adding spices like cinnamon, nutmeg, and ginger to your meals can help reduce sugar cravings. These spices can help regulate blood sugar levels and reduce the risk of heart disease.
Eat fiber-rich foods
Eating fiber-rich foods like fruits, vegetables, and whole grains can help you feel fuller longer, which can reduce the urge to snack on sweet foods. Fiber can also help regulate blood sugar levels, which can help curb sugar cravings.
Manage your stress levels
Did you know that stress can trigger sugar cravings? If you noticed you suddenly start craving a sweet treat when you’re under a lot of stress, that’s why!
So, practicing stress-reducing activities like meditation, yoga, or deep breathing exercises can help reduce cravings.
These activities can also help you feel good and improve your mood, reducing the need to indulge in sweet treats.
Increase your magnesium intake
Magnesium is an important nutrient that can help regulate blood sugar levels and reduce sugar cravings. Foods like nuts, seeds, and leafy green vegetables are rich in magnesium and can help curb sugar cravings.
7 Foods That Curb Sugar Cravings
Greek Yogurt
Greek yogurt is an excellent source of protein, calcium, and probiotics, which can help regulate digestion and reduce sugar cravings.
Greek yogurt also has a lower sugar content compared to regular yogurt and is a great option for those looking to reduce their sugar intake.
Chia Seeds
Chia seeds are rich in fiber, protein, and healthy fats, making them a great addition to your diet if you're trying to curb sugar cravings.
Fiber helps regulate digestion, keeping you feeling full and satisfied for longer.
Chia seeds can also be used to make chia pudding, which is a delicious and healthy alternative to sugary desserts.
Nuts
Nuts are another food high-protein food that’s also high in healthy fats, and that can help keep you feeling full and satisfied.
They also contain fiber, and as I mentioned above, fiber helps slow down the absorption of sugar into the bloodstream.
Avocado
Avocados are high in healthy fats, fiber, and potassium. They're also low in sugar and can help keep you feeling full and satisfied. One avocado contains around 2 grams of sugar, making it a great option for curbing sugar cravings.
Sweet Potatoes
Sweet potatoes are another food that is rich in fiber, vitamins, and minerals, and can help reduce sugar cravings. They have a natural sweetness and can be roasted, baked, or mashed for a healthy snack or side dish.
Berries
Berries are low in calories and high in fiber, which helps keep you feeling full and satisfied.
They're also rich in antioxidants, which can help protect your cells from damage.
Berries are relatively low in sugar compared to other fruits, with strawberries containing about 4 grams of sugar per 100 grams, raspberries containing about 5 grams, and blueberries containing about 10 grams.
Broccoli
Broccoli is one of my favorite vegetables, as it’s low in calories and high in fiber, which can help keep you feeling full and satisfied.
It's also a good source of vitamin C and other nutrients that can help support your overall health. You can enjoy broccoli raw, steamed, or roasted as a delicious and healthy snack.