Sugar Addiction: 10 Foods To Crush Cravings - PhD

Certain foods have been proven to help decrease sugar cravings. Having these foods on hand is beneficial if you're trying to reduce sugar consumption.

The good news? None of these foods are fancy; they're all readily available at your local grocery store.

Yes, berries are a fruit, but they help curb cravings not because of their sweetness but due to other benefits. Berries are rich in fiber and considered low GI. This leads to a low-level insulin spike compared to other fruits with high sugar content.

Including berries in your meals and dishes can help satisfy a natural sweet tooth. Berries are also high in water content compared to other fruits and can aid in hydration. Additionally, berries contain polyphenols. Polyphenols have been linked to reducing inflammation in the gut lining, which can be damaged by sugar addiction and keep people hooked. By decreasing this inflammation, you can overcome sugar cravings and, eventually, sugar addiction.

Incorporating berries into things like homemade sauces, unsweetened iced tea, or as a fun yogurt bowl topping can help you stay hydrated and combat cravings.

Avocados, like berries, are a standout fruit because they have shown that the combination of fat and fiber can also suppress hunger.

In a clinical trial, avocados were substituted for carbohydrate-rich, low-fat breakfast ingredients. The trial found that satiety hormones in the brain were more prevalent after consuming the avocado versus the high-carb meal. This can prevent sugar cravings by reducing overall feelings of hunger. We don't crave something sweet when we are fully nourished by monounsaturated fats and fiber—found in avocado!

If you don't like avocados, try adding them to pesto, smoothies, or salad dressings for a creamy texture and all the health benefits.

For decades, we've known that nuts can improve our health, including lowering cardiometabolic markers and BMI.

Pistachios can help reduce cravings for sweets and promote a healthy diet. They are packed with protein, which is important for combating sugar addiction. Protein is made up of amino acids that can build pathways in our brains that help us resist sugar cravings.

When brain neurotransmitter levels and hormones function properly, we are less likely to crave unhealthy foods like soda and candy. A recent study showed that regular pistachio consumption was associated with weight loss and other cardiometabolic health benefits, including lower blood pressure. It was also shown to reduce intake of sweets!

Next time you crave sugar, grab a handful of pistachios or make a sugar-free trail mix with pistachios, cacao nibs, and other on-the-go foods.

Chia seeds are full of essential fatty acids that fuel our bodies. They are also a complete plant protein, containing all nine essential amino acids. This is important because it means these seeds are of high biological value (HBV). HBV proteins are easier for our bodies to absorb and utilize, and therefore control sugar cravings.

Chia seeds have a lipid profile that has been proven to prevent blood glucose spikes and improve blood lipid profiles. This can also benefit those with a sugar addiction because of the long-lasting effects chia seeds have on the entire body. Chia seeds are a great way to satisfy a craving.

Adding chickpeas to toasted bread with cream cheese, oatmeal, or chia pudding can satisfy taste buds and curb cravings.

Legumes are a vital part of diets in healthy populations globally, including the Mediterranean region. They are rich in fiber and plant-based protein.

The nutritional profile of chickpeas makes them effective in managing sugar cravings. They are flavorless and versatile, providing 18 to 22 g of fiber per 100 g.

Chickpeas contain both soluble and insoluble fiber, promoting a diverse gut microbiome. A diverse gut microbiome improves cravings through the gut-brain connection, signaling hunger and fullness to the brain more efficiently.

Oats are a whole-grain powerhouse providing fast- and slow-digesting carbohydrates for energy and preventing fatigue. Fatigue is a major contributor to sugar cravings. When tired, our bodies crave fast-digesting energy like sugar.

Oats contain beta-glucan, a soluble dietary fiber shown to reduce postprandial glucose and cholesterol levels. This helps break sugar addiction and maintain a healthy biochemical state. Oats can replace white flour in various meals.

Use oat flour, made by blending oats in a blender or food processor, to thicken sauces or stews.

Polyunsaturated fatty acids (PUFAs) found in olives, when consumed with carbohydrates, help regulate glucose-insulin homeostasis. This is important for overcoming sugar addiction.

Glucose is our primary energy source. However, excess glucose in the bloodstream is harmful. Insulin signals the body to absorb glucose from the blood into cells.

Maintaining homeostasis in these mechanisms is crucial for addressing insulin resistance, common among those who consume excessive sugar. PUFAs are also beneficial for heart health and longevity. Incorporate olives into your meals through tapenades, cheese boards, and salads.

Sweet potatoes have a similar macronutrient profile to white potatoes but stand out due to their micronutrient content. They contain carotenoids, an inactive form of vitamin A. Carotenoids can enhance cognitive function over time.

Sweet potatoes can also prevent lifestyle-related diseases, including eye problems and cancer, but their most significant sugar-rewiring effect originates in the brain.

The brain uses neurostimulation and hormones to influence mood and daily function. Sugar stimulates dopamine, the feel-good neurochemical. Vitamin A can counter this by reducing sugar cravings and regulating dopamine release.

Baked sweet potatoes are a simple side dish or protein carrier. Preparing a week's worth of roasted sweet potatoes can save time and combat sugar cravings.

Unsweetened Greek yogurt is a protein-rich substitute for high-fat condiments and ingredients like sour cream. It's a complete protein, known for its ability to keep us feeling full for longer periods, thus preventing sugar cravings at night.

A meta-analysis examining the impact of protein on appetite revealed that meals containing complete proteins increase feelings of fullness compared to lower-protein meals9. This influences BMI and metabolic syndrome. Incorporating more Greek yogurt into your diet can reduce sugar intake in the long run.

A good snack option is a fresh veggie dip using Greek yogurt and seasonings.

Spirulina, a nutritious algae, is dried into a bright green powder for consumption. It's packed with vitamins and minerals, and research suggests it helps reduce appetite and blood lipid levels.

A placebo-controlled study investigated spirulina's effect on appetite and lipid profiling. The results showed a significant decrease in appetite when participants consumed 1 g of spirulina daily. By reducing overall appetite, your body no longer craves the high blood glucose spike satisfied by sugary foods and the uncontrollable eating associated with sugar. This eliminates the need to consume sugar.

Adding spirulina to your smoothie can provide a nutritional boost and help curb sugar cravings. You can also incorporate it into spreads like mashed avocado and condiments like mayo and ketchup!