Fighting the desire to eat something sweet can seem like a real challenge, writes IZ. Cookies, chocolate, cakes – they beckon with their accessibility and instant gratification. But did you know that there are foods that can help control sugar cravings? Nutritionists say that proper nutrition can significantly reduce the desire to consume sweets.
Content
- Why are we so drawn to sweets?
- Foods that help reduce the desire to eat something sweet
- 1. Avocado
- 2. Berries
- 3. Nuts and seeds
- 4. Vegetables rich in fiber
- 5. Oatmeal
- 6. Dark chocolate
- 7. Yogurt without added sugar
- Table of foods that help reduce cravings for sweets
- How to change eating habits?
Why are we so drawn to sweets?
Sugar is a quick source of energy. But the problem is that after consuming it, blood glucose levels spike and then plummet, triggering a new desire to eat even more sweets. This creates a vicious cycle. In addition, a lack of certain nutrients, such as protein or fiber, can increase your cravings for sweets.
Foods that help reduce the desire to eat something sweet
Luckily, nature has a way of combating your sugar cravings. Here are some foods that can help you control your appetite and keep your energy levels steady.
1. Avocado
This product contains healthy fats that take longer to digest, helping to maintain a feeling of satiety. In addition, avocado helps stabilize blood glucose levels, which prevents sharp spikes in sugar.
2. Berries
Blueberries, raspberries, strawberries, and currants contain natural fruit sugars that satisfy your sweet tooth without the harmful effects on your body. They are also rich in antioxidants that help support skin and heart health.
3. Nuts and seeds
Almonds, walnuts, flax seeds, and pumpkin seeds contain healthy fats, protein, and fiber that help prevent blood sugar spikes. Plus, a handful of nuts can give you energy and reduce hunger pangs.
4. Fiber-rich vegetables
Broccoli, spinach, kale, and carrots contain fiber, which slows down the absorption of carbohydrates and keeps blood sugar levels stable. Add more green vegetables to your diet and you will notice a decrease in cravings for sweets.
5. Oatmeal
Whole grains, especially oatmeal, help keep blood sugar levels stable. They contain complex carbohydrates that are digested more slowly than simple sugars, preventing sudden spikes in blood sugar levels.
6. Dark chocolate
If you still can't live without chocolate, choose a version with at least 70% cocoa. Dark chocolate contains antioxidants that have a positive effect on the brain and reduce the desire for regular sweets.
7. Yogurt without added sugar
Plain yogurt contains probiotics that promote gut health. And a balanced gut microbiome helps regulate sugar cravings. Add nuts or berries to yogurt for a delicious and healthy snack.
Table of foods that help reduce cravings for sweets
| Product | Why does he help? |
|---|---|
| Avocado | Stabilizes sugar levels, contains healthy fats |
| Berries | Natural alternative to sugar, rich in antioxidants |
| Nuts | Protein and fats help you stay fuller longer |
| Greens | Contains fiber, which slows down the absorption of sugar |
| Oatmeal | Absorbed slowly, maintains stable glucose levels |
| Dark chocolate | Helps reduce cravings for sweets |
| Yogurt | Improves bowel function, which affects appetite |
How to change eating habits?
To reduce the desire to eat sweets, you should not only add healthy foods to your diet, but also change your eating habits:
- Drink more water . Thirst is often disguised as hunger.
- Don't skip meals . Long breaks between meals cause a strong desire to eat something sweet.
- Eat protein foods . They help you stay full longer.
- Get enough sleep . Lack of sleep increases appetite, especially for fast carbohydrates.
Reducing your sugar intake is not about giving up pleasure, but about taking care of your health. Include healthy foods in your diet, and within a few weeks you will notice that your desire to eat sweets becomes less intense.
For more information about which foods will help maintain stable blood sugar levels in the morning, read our article Healthy Breakfast for Sugar Levels: What to Choose for Your Health.