If you belong to the group of people who crave something sweet after meals and find it difficult to skip dessert or prefer a sweet drink for your afternoon enjoyment, you are not alone.
The good news is that there are many nutritional tricks to reduce this craving for sweets. For example, to include and combine in your diet foods rich in nutrients, so you can better manage the so-called “sugar cravings”.
These are the 5 best options that you can include in your diet and say goodbye to your excessive weakness for sweets!
Berries
The various types of berries, such as blueberries, cranberries, goji berries and strawberries, are some of the best foods you can eat when you want something sweet. Because they are fruits with a low glycemic index, they offer plenty of sweetness without raising blood sugar, so you can consume something sweet without further stimulating your desire, as is the case with common sugar. Berries are also high in water and are a good source of fiber, which helps you feel full and full for longer.
Avocado
A study published in March 2019 in Nutrients shows that replacing processed carbohydrates (in this case, a Thessaloniki bun, cookies, crackers, etc.) with avocados in meals, helps suppress hunger and increase meal satisfaction. . In this case, the risk of type 2 diabetes and cardiovascular disease in obese or overweight adults is also reduced.
When you feel full and have eaten a meal full of nutrients, you reduce the chance of asking for something sweet during the day. Add avocado to salads, various energy smoothies or try making different homemade sweets based on avocado.
Oats
Oats are a good source of soluble fiber, which, according to Harvard University, helps prevent hunger and can help lower glucose levels and curb sugar cravings. It is important to emphasize here that instant ready-made packages of oats that are commercially available, which are highly processed and have a high content of added sugars, should be avoided. You can combine oats with a mixture of nuts and seeds, add fresh or dried fruits without sugar and combine them with a source of protein, such as milk or low-fat yogurt.
Black chocolate
If you crave chocolate, choose dark chocolate which has antioxidants and polyphenols that can reduce your craving for sugar. Dark chocolate has less added sugar than milk chocolate, but when consumed in moderation, it can also help satisfy your craving for sweets, without raising your blood sugar, while secreting dopamine and serotonin, the hormones of joy. . In addition, because dark chocolate is a good source of magnesium, according to the USDA, it can help treat magnesium deficiency, which seems to cause a strong craving for sugar.
Yoghurt
Getting enough protein at every meal can help reduce your cravings for sugar. Carbohydrates are known to be the easiest macronutrient that the body breaks down and breaks down quickly, resulting in starvation more quickly than protein and fat, which if combined properly with complex carbohydrates, will keep you full until your next meal.
According to the Journal of the Academy of Nutrition and Dietetics, higher protein intake was associated with fullness. And a small previous study found that overweight men who increased the amount of protein in their diet to 25% of their total calories, felt full all day and had fewer cravings for food and sweets.
In any case, your love for sweets is completely understandable. But when their consumption can not be easily controlled and it becomes an “addiction”, you should definitely investigate what leads you there.
The most common causes are poor quality nutrition, lack of nutrients, insufficient sleep, deprivation of diet, hormonal changes mainly in women and the stress of everyday life. Therefore, a proper and balanced diet plan that fits into your daily routine, is what will lead you to give up your great desire for sweets.
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