What exactly is sugar and why do we yearn for it? Learn more about which foods combat sweet cravings and low-sugar snack ideas that won’t leave you feeling guilty.
The body naturally craves sweet foods because sugar is addictive. When it’s consumed, opioids and dopamine are released into the body, causing future cravings. In fact, although the daily recommended amount is no more than 9 teaspoons of added sugar, Americans on average consume between 22 and 30 teaspoons each day. Sugar is found in many foods, especially processed foods.
Although natural sugar acts as an energy source for your body’s cells and is not harmful when consumed in moderation, an added sugar such as high-fructose corn syrup can encourage your brain to desire unhealthy foods and to eat more, impacting weight and heart health, and leading to chronic illness. To curb cravings, consume naturally sweetened foods and foods high in fiber.
Eat to Beat Sugar Cravings
These eight sugar-combating alternatives can help reduce your cravings and lower your daily added sugar intake.
Sweet Potatoes
Consuming healthy carbs that are naturally sweet in flavor will help your body feel full while eating something sweet.
Broccoli
Eating fiber-rich cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts can create a feeling of fullness due to a longer digestion period.
Cinnamon
The sweet flavor of cinnamon can trick the brain into thinking sugar was consumed. It also helps regulate blood sugar by reducing glucose levels.
Berries
Naturally sweet in flavor and high in fiber, berries can help reduce appetite or feelings of hunger by stimulating the body’s metabolism.
Carrots
Soluble fiber helps lower blood sugar levels and slows sugar digestion. This helps prevent blood sugar spikes, which typically lead to hunger and sugar cravings.
Kale
Leafy greens are low in calories but high in fiber, adding substance to your meals and leaving you feeling full and less likely to reach for sugary food to satisfy hunger.
Bananas
Easily digestible bananas contain natural sugars that can help ease cravings for a sweet snack. They are also high in fiber and less than 100 calories per serving.
Nuts
Eating nuts that contain healthy fats, protein and fiber can help eliminate strong sugar cravings by keeping blood sugar balanced and regulated.
Guilt-Free
SNACKs
Indulge your sweet tooth with these low-sugar, sweet-treat alternatives
6
Chocolate-Peanut Butter Squares
View Recipe
Whenever you are craving something sweet, it usually is because you are not balancing your food groups during the day or you are dehydrated. To satisfy a sweet craving, always start with a serving of your favorite fruit and a tall glass of water.”
pro tip:
fruitful decisions
— Anne Cundiff, RD, LD, FAND,
Hy-Vee Dietitian
Keto
Chocolate
Mint Cookies
View Recipe
MONKFRUIT SWEETENER
Similar to granulated sugar in consistency, monkfruit has zero calories, carbs and fat.
Added sugar masquerades as the following on food labels
• Raw sugar
• Brown sugar
• Corn syrup
• Malt sugar
• Honey
• Corn sweetener
• Fruit juice concentrate
• Dextrose or any word ending in “ose”
Thin & Minty
See how to make these keto-friendly cookies that are big on flavor.
Combine 2 cups Hy-Vee heavy whipping cream; 1 (8-oz.) pkg. Hy-Vee cream cheese, softened; and 1 (0.44-oz.) pkg. Hy-Vee sugar-free strawberry gelatin dessert in a large mixing bowl. Beat with an electric mixer on medium 4 to 5 minutes or until soft peaks form (tips curl). Fold in 1 cup sliced Hy-Vee Short Cuts strawberries. Cover and refrigerate 1 hour before serving. Serves 8 (½ cup each).
Strawberry
Cheesecake Fluff
6 Monkey Tail = banana + 85% dark chocolate + chopped pecans
2
SOURCES
Heart.org
Sugar 101
Harvard Health Publishing
The sweet danger of sugar
How to break the sugar habit-and help your health in the process
FOODS THAT
FIGHT SUGAR
CRAVINGS
3 Frozen Yogurt Bark = Greek yogurt + sliced strawberries + chopped pistachios
4 Peanut Butter Cups = no-sugar-added peanut butter + dark chocolate + coconut oil
5 Berry Gelatin = sugar-free mixed berry gelatin + blackberries + raspberries + blueberries
6 Monkey Tail = banana + 85% dark chocolate + chopped pecans
Combine 2 cups Hy-Vee heavy whipping cream; 1 (8-oz.) pkg. Hy-Vee cream cheese, softened; and 1 (0.44-oz.) pkg. Hy-Vee sugar-free strawberry gelatin dessert in a large mixing bowl. Beat with an electric mixer on medium 4 to 5 minutes or until soft peaks form (tips curl). Fold in 1 cup sliced Hy-Vee Short Cuts strawberries. Cover and refrigerate 1 hour before serving. Serves 8 (½ cup each).
Strawberry
Cheesecake Fluff
2
Motion
Motion
SHARE
1