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Foods that stop Sugar cravings

You're not alone if you crave something sweet after meals, find it difficult to say no to dessert, or rely on sugary coffee drinks for an afternoon pick-me-up. According to a study published in the journal Appetite in June 2017, 86 percent of participants with food cravings considered high-calorie items, particularly those containing chocolate.

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The good news is that eating nutritious foods strong in protein and fiber will help you avoid unwanted cravings.


Here are some foods that can help you stay away from sugar cravings:

Berries

Avocados

Pistachios

Sesame with chia seeds, for example

Beans, lentils, and chickpeas


Below is a comprehensive list, along with the scientific evidence supporting its efficacy. Also, find out what's causing your sugar cravings in the first place.


Foods That Can Help You Avoid Sugar Cravings


Don't let sugar cravings get in the way of your fitness goals. This list of 20 items will enable you to satiate your hunger, control your blood sugar, and avoid sugar cravings.


- Berries

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When you're seeking sugar, blueberries, strawberries, blackberries, and raspberries are some of the best things to eat. They deliver enough of sweetness without increasing blood sugar, according to Elia, because they're low-glycemic fruits.


Berries are also abundant in water and fiber, which helps you feel fuller for longer, balance blood sugar, and increase insulin sensitivity, according to Palinski-Wade. According to the United States Department of Agriculture, a cup of raw raspberries has 8 grams (g) of fiber. Agriculture Department (USDA). As a result, they're a great supplier of the vitamin.


- Avocado

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Avocado contains about 8 g of fiber every 4 12 cup, as well as beneficial monounsaturated and polyunsaturated fats, making it one of the greatest foods to combat sugar cravings, according to the USDA.


According to a study published in the journal Nutrients in March 2019, substituting avocado for refined carbs (in this case, a bagel) in meals can help suppress appetite, boost meal satisfaction, and decrease insulin and blood sugar increases. It also lowered the risk of type 2 diabetes and cardiovascular disease in persons who were obese or overweight in this situation.


Sugar cravings are less likely to occur when you are full and your blood sugar and insulin levels are stable.


Salads, smoothies, and Mexican recipes all benefit from avocado. Or, for a creamy, delectable pudding without the additional sweets found in store-bought varieties, blend avocado with chocolate and a little maple syrup.


- Chia Seeds 

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Chia seeds may be small, but their nutritional profile makes them a force to be reckoned with when it comes to reducing sugar cravings. According to the USDA, they contain more than 4 g of protein and over 10 g of fiber per ounce (oz). According to Harvard University, they're also the highest plant source of omega-3 fatty acids.


Furthermore, a small study published in Nutrition Research and Practice in October 2017 found that eating chia seeds with yogurt increased satiety and decreased sugary food cravings.


Making pudding with 3 tablespoons of chia seeds and 1 cup of plant-based or cow's milk and letting it sit overnight is a delicious way to consume chia seeds. Then add cinnamon or other spices to taste. Chia seed puddings are a great way to get a dessert-like snack without all of the sugar and calories.


- Quinoa


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Quinoa is often mistakenly classified as a whole grain, but it's actually a seed that's high in antioxidants and naturally gluten-free. Quinoa is also a good go-to sugar fighter, according to the USDA, with more than 4 g of protein and more than 2 g of fiber in a 12 cooked cup.


Quinoa can be served as a side dish, in salads and soups, or for breakfast with fruit, nuts or seeds, and a sprinkle of cinnamon.


- Oats

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Oats are high in soluble fiber, which, according to Harvard University, helps to prevent hunger, lower blood sugar levels, and reduce sugar cravings. Stick to rolled old-fashioned oats or steel-cut oats instead than instant oatmeal packets, which are highly processed and high in added sugars. If you add some nuts or seeds to your bowl of oatmeal, you'll get a well-rounded, full meal without the carbohydrate bump that other breakfast cereals have.


- Lentils with beans

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Beans and lentils are good sources of plant-based protein and fiber. These features make these foods excellent choices for maintaining blood sugar levels and warding off sugar cravings.


A small research of healthy people published in June 2018 in The Journal of Nutrition discovered that substituting 12 of a portion of rice with lentils and replacing potatoes with lentils reduced post-meal blood glucose by 20% and 35%, respectively. Make homemade plant-based burgers or add beans to soups and stews.


- Hummus

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Chickpeas, like lentils, belong to the pulses food group. (Peas are also members!) They make hummus, a versatile and sugar-fighting spread, by grinding them with tahini and olive oil. Replace mayonnaise in a sandwich, serve it with whole-grain pita chips, or dip celery sticks in it.


12 cup of hummus contains about 10 g of protein, 7 g of fiber (making it a good source), and healthful monounsaturated and polyunsaturated fats, according to the USDA.


- Coconut Oil 

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Coconut oil, like other types of fats, is slowly digested, which can help increase satiety, slow the conversion of other foods into sugar in the bloodstream, and balance blood sugar, all of which can help combat sugar cravings, according to Palinski-Wade.


It's important to remember that coconut oil contains a saturated fat, so use it sparingly. According to the USDA, one tablespoon contains 104 calories and nearly 10 grams of saturated fat. The American Heart Association suggests minimizing saturated fat and substituting polyunsaturated and monounsaturated fats, such as those found in olive oil, nuts, and seeds, for saturated fat.


Study recommends cold-pressed, extra virgin coconut oil when purchasing coconut oil. According to Harvard University, cold-pressed coconut oil may retain more nutrients than non-cold-pressed coconut oil.


Olive Oil and Olives

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Olives and olive oil contain healthy monounsaturated and polyunsaturated fats that can help you feel fuller for longer and reduce sugar cravings.


A meta-analysis published in the journal PLOS Medicine in July 2016 found that replacing carbohydrates or saturated fat with more unsaturated fats can lower blood sugar and improve insulin resistance.


- Vegetables that aren't starchy

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Here's another excuse to stay in and watch TV. Nonstarchy, low-glycemic veggies including broccoli, cauliflower, zucchini, spaghetti squash, Brussels sprouts, and cabbage are high in satisfying fiber and are slowly digested, preventing blood sugar rises and reducing sugar cravings.


Supplements containing thylakoids, which are chemicals found in all green leafy vegetables, were found to promote satiety and reduce hunger and sugar cravings in a recent study published in the journal Appetite. Although there aren't many studies on the impact these compounds play in whole foods, the fiber in green vegetables is reason enough to eat them. 1 cup of boiled, chopped broccoli, for example, contains more than 5 g of fiber, making it a good source, according to the USDA.


Roast your vegetables or cook them with balsamic vinegar if you prefer a sweet, savory flavor without added sugars.


Sweet potatoes are a type of potato.

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Sweet potatoes have a lot of vitamins and minerals in them. According to the USDA, one cooked medium sweet potato with the skin contains nearly 4 g of fiber, making it a good source. According to Elia, fiber helps to curb hunger and counteract insulin spikes.


Roast, bake, or air fry sweet potato fries, but don't forget to eat the skin, which is high in nutrients, including fiber.

Content created and supplied by: Iamzeeboi (via Opera News )

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