You are not alone if you frequently crave something sweet after meals, have a hard time saying no to dessert, or depend on sugar-laden coffee drinks for a midday energy boost.

In a study published in June 2017 in Appetite, it was discovered that 86% of participants with food cravings had thoughts about high-calorie items, particularly those that contained chocolate.

The good news is that choosing foods strong in protein and fiber might help quell unwanted sugar cravings.

Some foods that can help reduce sugar cravings include the following:

• Berries
• Avocados
• Nuts, such as pistachios
• Seeds such as sesame and chia
• Pulses, such as beans, lentils, and chickpeas

Find a complete list of possible effects along with the scientific justifications for them below. Learn more about the potential causes of your sugar cravings as well.

Side Effects of Eating Too Much Sugar

Although sugar satisfies the taste buds and the soul, frequent blood sugar rises and crashes that follow binges can cause a variety of negative side effects, including weariness, irritation, and worrisome thoughts, among others, according to Sanford Health.

It can be especially harmful to your health to consume added sugar, which Americans tend to consume in excess.

In accordance with the 2015–2020 U.S. Dietary Guidelines for Americans, you should keep your daily calorie intake of added sugar to no more than 10% of your total calorie intake. If you consume 2,000 calories per day, this equates to 200 calories or 12 teaspoons. For illustration, around 9 tsp of sugar is included in one can of Coke.

Which Factors Are Causing You to Crave Sugar?

Numerous factors may be at play when sugar cravings appear to come out of nowhere. A few of the possible causes are listed below:

Dehydration

Hunger or a desire for food can frequently be confused with thirst. In fact, prior studies revealed that 62 percent of the time, people reacted “inappropriately” to hunger and thirst cues. For instance, people consume food despite being thirsty rather than hungry.

Poor Diet Quality

Sugar cravings may also be influenced by the caliber of your diet. White, refined carbs, such as those found in processed meals, can boost hunger and sugar cravings, as does consume a higher ratio of carbohydrates to protein and good fats.

Recent research has shown that gut dysbiosis, or an imbalance of the bacteria in the gut, or an overgrowth of yeast, for instance, might cause cravings for sweets.

Hormonal Changes

Hormones like estrogen, progesterone, and estradiol, as well as other factors, can contribute to sugar cravings in women (or oestradiol). Estradiol may be linked to an increase in appetite for food, according to research.

In a study published in April 2016 in The FASEB Journal, it was shown that women who had greater levels of estradiol during the luteal phase of their menstrual cycle, or the period following ovulation, consumed more carbohydrate-rich diets and had more sugar cravings.

Stress

Another factor that contributes to sugar cravings is stress. When indulged, it had a considerable impact on body mass index (BMI).

Consuming sugar can provide the body with a boost of dopamine, a neurotransmitter known as “the happy hormone,” which is released when levels of cortisol, the so-called stress hormone, rise.

Nutrient Deficiencies

Additionally, desires for sugar may result from mineral deficiencies such as those in zinc, chromium, iron, calcium, and magnesium.

It is important to pay attention to the magnesium shortage in particular. Up to 50% of adults may have a magnesium shortage, which other, earlier studies in senior people ties to an increased risk of insomnia, according to a study published in March 2018 in the Journal of Osteopathic Medicine.

Foods That Can Help Prevent Cravings for Sugar

Keep your focus on your health objectives and resist the urge to eat sugar. Your blood sugar will be stabilized by eating the meals on this list, and you’ll have fewer desires for sweets.

Berries

The finest things to eat to satisfy sugar cravings include blueberries, strawberries, blackberries, and raspberries. These low-glycemic fruits offer a lot of sweetness without raising blood sugar levels because of their low glycemic index.

Berries are a rich source of fiber and have a high-water content, both of which contribute to their ability to increase insulin sensitivity, balance blood sugar levels, and keep you feeling fuller for longer. According to the United States Department of Agriculture, a cup of raw raspberries has 8 grams (g) of fiber (USDA). Because of this, they serve as a fantastic supply of nutrients.

Avocado

Avocado is one of the finest foods to stave off sugar cravings because it has about 8 g of fiber every 4 12 cups, along with beneficial monounsaturated and polyunsaturated fats, according to the USDA.

To salads, smoothies, and Mexican food, add avocado. A creamy, delectable pudding without the additional sweets seen in store-bought varieties can be made by combining avocado with cacao and a small amount of maple syrup.

Pistachios

All kinds of nuts are excellent options for reducing sugar cravings because they provide protein, fiber, and healthy fats, but pistachios stand out since they are particularly high in all three nutrients.

Sesame Seeds

Healthy monounsaturated and polyunsaturated fats, as well as fiber, can be found in seeds like sesame seeds, which can help you resist the need to eat sugar. A tablespoon (tbsp) of whole sesame seeds that have been roasted or toasted provides 1.1 g of fiber, according to the USDA.

Chia Seeds

Even though chia seeds are tiny, they are a nutritional powerhouse for reducing sugar cravings thanks to their unique nutritional composition. For starters, the USDA estimates that they contain more than 4 g of protein and over 10 g of fiber per ounce. According to Harvard University, they also plant that contain the highest concentration of omega-3 fatty acids.

Additionally, eating chia seeds with yogurt boosted fullness and decreased cravings for sweet foods, according to a small study that was published in Nutrition Research and Practice in October 2017.

Greek Yogurt

Sugar cravings can be lessened by consuming enough protein at each meal.

Greek yogurt, which has 9 g of protein in a half-cup and is a great snack to resist sugar cravings, is reported to have this nutritional value by the USDA.

Quinoa

Fun fact: Quinoa, a seed that is naturally gluten-free and high in antioxidants, is frequently categorized as a whole grain. The USDA claims that quinoa is a fantastic go-to carbohydrate for lowering blood sugar since it has more than 4 g of protein and more than 2 g of fiber in a cooked 1/2 cup serving.

Serve quinoa as a side dish, incorporate it into salads and soups, or use it as part of your morning cereal, along with some fruit, nuts, or seeds and a dash of cinnamon.

Eggs

According to the USDA, one large egg offers more than 6 g of protein and is a good source of 13 important vitamins and minerals. Eggs are also a good source of protein, which helps battle sugar.

Hummus

The finest diabetic snacks available are those that include hummus. Hummus has a very low glycemic index and is a great source of protein, heart-healthy monounsaturated fats, vitamins, and minerals. It is also loaded with complex carbohydrates, which are good for people with diabetes.

The USDA estimates that half a cup of hummus includes about 10 grams of protein, 7 grams of fiber (an excellent source), and good monounsaturated and polyunsaturated fats.

Coconut Oil

Like other forms of fats, coconut oil is absorbed gradually, which can aid in boosting feelings of satiety, reducing the rate at which other foods are turned into sugar in the blood, and regulating blood sugar, all of which help fight sugar cravings.

Olives

You may feel fuller for longer and have fewer sugar cravings thanks to the beneficial monounsaturated and polyunsaturated fats contained in olives and olive oil.

Nonstarchy Vegetables

Nonstarchy, low-glycemic veggies such as broccoli, cauliflower, zucchini, spaghetti squash, Brussels sprouts, and cabbage offer satisfying fiber to fend off hunger and are absorbed slowly to prevent blood sugar rises and reduce sugar cravings.

Cheese

A sweet tooth can be suppressed by the protein and fat found in cheese. However, you should also be aware that cheese has high levels of calories, saturated fat, and sodium.

Spirulina

Spirulina is a type of blue-green algae that has more than 4 grams of protein per tablespoon. It is also a strong source of vitamins and minerals that can help with nutritional deficits and sugar cravings.

Sweet Potatoes

Vitamins and minerals can be found in abundance in sweet potatoes. According to the USDA, one medium-sized sweet potato that has been cooked and the skin still on has almost 4 g of fiber, making it a healthy source. By reducing insulin spikes, fiber can reduce appetite.

Eat the skin, which is full of fiber and nutrients like vitamins and nutrients, whether you roast, bake, or create sweet potato fries in the air fryer.

Meat, Poultry, and Fish

You can fill your protein needs by eating protein that comes from animals.

Choose organic, pasture-raised, grass-fed chicken and beef, wild-caught or cold-water fish, and these sources of high-quality fat and protein.

Dark Chocolate

A single ounce of dark chocolate, which contains polyphenols and antioxidants that can help control sugar cravings, is a good choice if you are craving chocolate.

Although dark chocolate contains less added sugar than milk chocolate, it can still help you satisfy your sweet craving and offer you an energy boost while also giving your body a dopamine and serotonin boost without causing blood sugar to surge.

Additionally, according to the USDA, dark chocolate can help correct a magnesium deficit that may be the cause of sugar cravings because it is a good provider of magnesium.

Stevia-sweetened products are widely accessible in grocery stores for diabetics.

FAQ

What deficiency causes sugar cravings?

Craving sugar may result from mineral deficiencies such as those in zinc, chromium, iron, calcium, and magnesium. It is important to pay attention to the magnesium shortage in particular.

What does sugar craving indicate?

A blood sugar imbalance is a common cause of cravings for sugar. When you consume sugar, your blood sugar rises, and your body releases insulin to bring it down to a healthy level. Your body seeks items that will raise your blood sugar and give you more energy if the insulin lowers it a little too much, as is frequently the case.

How can I stop my body craving sugar?

• Have a glass of water. Dehydration, according to some, can trigger cravings.
• Eat some fruit. Some people may find that eating a slice of fruit helps them overcome their sugar cravings.
• Avoid using artificial sweeteners.
• Increase your protein intake.
• Obtain a good night’s sleep.
• Avoid being overly stressed.
• Avoid certain triggers.

Why do pre-diabetics crave sugar?

When their blood sugar levels fall dangerously low, people with diabetes may crave sweets; “treating” the low with sugar helps to raise blood sugar levels to a safe level.

What vitamin helps with sugar cravings?

Through the vital assistance they offer to the neurological system and metabolism, B vitamins greatly reduce sugar cravings.

Why do I have no self-control with sweets?

It is interesting to note that the Yale study discovered those who are susceptible to food or alcohol addiction also have low levels of the brain chemicals that assist restraint and inhibition. Simply put, these individuals have less self-control over their consumption.

Do sugar cravings ever go away?

A few days to a couple of weeks are how long some people’s symptoms endure. Your symptoms and sugar cravings are probably to become less acute as your body adjusts to a reduced added sugar diet over time and as you consume added sugar less frequently.

Magnesium supplements assist control blood sugar levels and lessen the desire for sweets. The likelihood of having low magnesium levels is higher if you have Type 2 diabetes or pre-diabetes.

Can hormone imbalance cause sugar cravings?

A person’s desire for sugary foods and carb-heavy snacks may occasionally be fueled by hormone-driven disorders like menopause, andropause, and menstrual cycles.

Can probiotics help with sugar cravings?

One of the most effective strategies to lessen sugar cravings, in the opinion of some experts, is to include fermented foods and probiotics in the diet. Probiotics, fermented foods, and fermented beverages can all assist in reestablishing the proper balance of healthy gut bacteria.