Do you often crave chocolate, cookies or sweets? If so, you are not alone. Sugar cravings are incredibly common because people are born with an innate craving for sweets. Simple carbohydrates, like sugar, light up areas of the brain that release endorphins (“feel-good hormones”), making treats like birthday cake or Christmas cookies even more irresistible. But while a little indulgence is good, it consumes too much added sugar can harm your health.
The average American adult eats approx 17 teaspoons (68 grams) of added sugar each day—almost triple the amount recommended by American Heart Association 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) for men. Diets high in added sugar have been linked to obesity, diabetes, heart disease, systemic inflammation and other health problems. A study published in Nutrition research and practice found that individuals with higher added sugar intake were more likely to experience negative health outcomes and even an increased risk of death. Notably, naturally sweet foods such as fruit did not carry the same risks.
If you want to curb your sweet tooth while supporting your health, nutrient-dense foods may be the answer. The following options not only help manage sugar cravings, but also provide your body with essential fuel. Here are 10 foods that I often turn to when I’m craving something sweet. Read on, and for more, don’t miss 7 warning signs you’re eating too much sugar.
Protein-rich energy bar
A protein-rich energy or snack bar can feel like an indulgent treat while helping you manage sugar cravings. Look for options with less than 8 grams of added sugar (about 2 teaspoons) and no more than 200 calories. There are hundreds of options to choose from, but we like these The 16 Healthiest Low-Sugar Protein Bars.
Dried fruit
Dried fruit is a great option to enjoy instead of grabbing a bag of gummies or other sugary treats without essential nutrients. Dried fruit provides fresh fruit’s vitamins, minerals, fiber and phytonutrients in a more concentrated form. However, keep portions in check, as dried fruit is high in calories. For example, five to six dried apricots have about 110 calories, compared to three fresh apricots with just 60 calories.
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Sugar-free chewing gum
Sometimes a stick of sugar-free gum is all you need to get a sugar craving. This is because when we are worried or stressed, the sweet tooth can increase. More than 80 years of research about chewing gum shows that chewing gum can help reduce stress, improve mood and increase attention span.
Dark chocolate
Dark chocolate is a wonderful way to fight your cravings for something sweet and chocolatey at the same time. With higher cocoa levels, it provides antioxidants that can help lower blood pressure, improve cholesterol and reduce the risk of heart disease. Look for dark chocolate with at least 70% cocoa and enjoy it in moderation.
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Quick breads and muffins
Quick breads like banana, pumpkin, or zucchini bread can be a healthier alternative to sugary baked goods that contain calories, fat, and sugar, and relatively no other beneficial nutrients. These recipes rely on the natural sweetness of the fruit or vegetable, reducing the need for added sugar. The products in the recipe add fiber, essential nutrients and other bioactive compounds that help moderate the effects of fast-release simple carbohydrates. Do you bake yourself? Try using a stevia sugar blend to further reduce added sugar.
Fresh fruit
Fruit is naturally sweet and can crush your sugar cravings. The natural sugar in berries, apples, citrus, grapes and other fruits will satisfy your sweet tooth. The fiber in fruit will delay the digestion and absorption of carbohydrates so it increases your satisfaction to overcome your cravings.
Yogurt without added sugar flavor
Flavored yogurt can be a great way to satisfy your sweet tooth while still getting high-quality protein, calcium, and many other nutrients in your diet. Protein helps slow down digestion so that it helps slow down the release of sugar into the bloodstream. The healthiest option tends to be Greek yogurt with no added sugar or those sweetened with zero-calorie sugar substitutes.
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Trail Mix
Trail mix is a great way to get over a craving for something sweet. The dried fruit and chocolate in the mixes 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 watch how much you eat.
Cottage cheese with fruit
There are several brands of cottage cheese with fruit, which add 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 servings are generally less than 150 calories and are sweet enough to quench your sweet tooth.
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Dark chocolate-covered fruit
Chocolate-covered strawberries are a great way to get a little sweetness because they’re a good source of fiber and other bioactive compounds that help slow the release of carbohydrates into the bloodstream. Additionally, dark chocolate is known to contain flavonoids that help improve heart health. Strawberries may come to mind as a great fruit to dip in chocolate, but other healthy choices include sliced kiwi, oranges and bananas.
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