Sugar is everywhere — in drinks, processed foods and your favorite snacks. Whether your doctor asked you to cut sugar or you’re simply trying to live a healthier lifestyle, know that cutting back doesn’t have to feel daunting and depriving. Discover nine delicious, more nutritious alternatives that can help you limit your sugar intake successfully.
Why Do I Have Sugar Cravings?
That irresistible urge to eat sweets isn’t a matter of weak willpower. There’s a complex interplay of science, psychology, health conditions and even nostalgia.
One theory about having cravings is it boosts serotonin — a mood-bosting neurotransmitter. In that sense, you may reach for sugary treats when stressed or depressed. Common causes of food cravings include:
- Emotional or psychological stress
- Boredom, nostalgia or habit
- Hormonal imbalances
- Physical and mental health conditions like eating disorders, type 1 diabetes, and depression
- Certain medications
How to Cut Sugar: 9 Delicious Alternatives
Stopping sugar cravings isn’t always easy, especially if you have a sweet tooth. You can take small steps by eating these healthier alternatives.
1. Greek Yogurt
Greek yogurt is a tasty and healthy treat. One hundred grams of this food contains 10 grams of protein and other nutrients that can aid digestion. Mix plain it with canned pumpkin and cinnamon, frozen fruits, or nuts for a tasty snack.
2. Dark Chocolate
While it seems counterintuitive, dark chocolate is actually good for your body. It contains more polyphenols than white chocolate, which are healthy plant compounds that can help improve your heart and brain health. However, be careful about overindulging — dark chocolates still contain fat and sugar, so it’s best to consume one serving or less daily.
3. Chia Pudding
Chia seeds are tiny yet mighty foods, helping reduce blood pressure and cholesterol levels. They also contain fiber, which can help curb cravings. Mix them with water for a refreshing drink or your favorite milk to create a pudding. Refrigerate the mixture for hours and add berries, granola, and honey.
4. Apples
Apples can be eaten fresh, baked, or made into sauce or jelly. Replace your chocolate spread with sliced apples, pomegranate seeds and nuts. If you’re feeling creative, you can make apple nachos — cut them into thin slices, arrange them on a plate and top with your desired ingredients, like maple syrup.
5. Sweet Potatoes
Sweet potatoes are naturally sweet and filling, helping curb your afternoon cravings. They contain carbohydrates, fiber and vitamin A, which help boost your body’s defenses against illnesses. Try roasting them with paprika and cinnamon for a tasty treat.
6. Smoothies
Create a smoothie filled with your favorite fruits and yogurt. The sweetness of fruits and the filling benefits of yogurt can help satisfy your cravings. Other delicious smoothie combinations include:
- Fruits and nuts
- Fruits and milk
- Milk, dry fruits and spices
- Vegetables, yogurt and spices
7. Trail Mix
Trail mix ingredients can vary, but it’s an excellent choice when craving something sweet. You can snack on it when you’re craving sweets in the afternoon or late in the evening. It’s also a great alternative to your favorite chips.
8. Apple Cider Vinegar
Apple cider vinegar is widely associated with weight loss today. However, not many people know it can help curb sugar cravings. Simply mix 1 to 2 tablespoons of apple cider vinegar with 8 ounces of water. Avoid drinking it on its own, as it can affect your teeth health.
9. Matcha
Skip the sugary frappuccinos the next time you go to a coffee shop. Try matcha — a type of green tea rich in catechins, which are natural antioxidants that can help improve your heart health. You can also make your drink at home to cut down on your sugar and spending.
Other Habits That Can Help You Cut Sugar
Sugar cravings can be overwhelming, but you can tame them. Here are some powerful habits to help you break free.
Watch for Hidden Sugars
Brands have sneaky ways of incorporating sugar into their products. Keep an eye out for these different forms of sugar:
- Sucrose
- Fructose
- Dextrose
- Lactose
- Galactose
- Maltose
- Beet sugar
- Cane sugar
- Brown sugar
- Dextrin
- Corn syrup
Eat Well-Rounded Meals
Consume a filling meal so you’ll be less likely to give in to sugar cravings. Try incorporating healthy alternatives into your breakfast, like apples, smoothies and Greek yogurt. At dinner and lunch, if you’re feeling the desire for sweets, grab a sweet potato bowl and enjoy some dark chocolate or trail mix for dessert.
Avoid Buying Sugary Foods
Try to limit or abstain from buying cookies, candies and other high-sugar foods. The next time you go on a grocery trip, get fruits and other alternatives.
Remember to be patient with yourself. It’s not about ditching all sweet treats — it’s about discovering new, more nutritious foods. Start small, experiment with these nine options and see which ones you like best.