The fact that sugar is harmful is well known to us – it is talked about on television, written in magazines and shown in popular science films. Even if sweets are removed from the diet, the ubiquitous sugar will haunt processed foods, from bread to salad dressing. And sucrose, and fructose, and glucose are equally addictive. Whatever you want, sugar raises insulin levels. Signals from various organs enter the brain and call for another dose of sweets. Such desire can camouflage fatigue, dehydration or hunger. It also often means a lack of nutrients: chromium, phosphorus or sulfur. Read on for 10 foods that will help you overcome your sugar cravings.
Smoothies with yogurt and bran
Smoothies are one of the best ways to cut back on sugar. The right combination of fruits and vegetables in this vegetarian dish makes it the best remedy for those with a sweet tooth. It is preferred to include fruit peels to provide an extra dose of vitamins, minerals and phytochemicals. If you eat dairy products, then adding yogurt to your smoothie will enrich it with calcium. Fruit fiber slows down digestion, lowers cholesterol and controls blood sugar. Eat this smoothie for breakfast and you’ll get protein, healthy fats, and low-glycemic fruits. And most importantly – there will be no desire to eat donuts before dinner.
If you really want to eat a cake, then most likely the body needs phosphorus. It can be obtained paired with calcium from yogurt. If excess phosphorus is contraindicated for you (for example, with kidney disease), choose simple yogurts with probiotics, which improve digestion. The relationship between the violation of the intestinal flora and candidiasis and addiction to sweets has been revealed. Enjoy yoghurts with fresh berries, such a snack prevents blood sugar spikes.
An important rule for those with a sweet tooth is to eat foods with a low glycemic index to balance blood sugar levels and avoid energy pits. Muffins, cookies, cereals contain simple carbohydrates that quickly turn into sugar. Opt for oatmeal, sprinkle the porridge with cinnamon and nutmeg, or drizzle some honey on top. Decorating the dish with a couple of nuts, you also get an extra dose of protein.
Spices are a friend of those who wish to limit sweets. Cinnamon was brought from Egypt 2000 years ago. It has been proven to regulate blood sugar levels and reduce sugar cravings. When you feel like eating ice cream, try replacing it with applesauce sprinkled with cinnamon. Take a banana with cinnamon and chopped nuts instead of candy.
The old saying about an apple a day is not outdated at all. Another reason for cravings for sweets can be a lack of an important trace element, chromium. Chromium controls the metabolism of carbohydrates, fats and proteins, and also regulates blood sugar and cholesterol levels. Apples give us enough chromium, but both bananas and oranges are good sources of chromium. Do you dream of apple cinnamon pie? Make an alternative dessert: cut an apple, sprinkle it with cinnamon and microwave for 30-45 seconds.
Instead of walnut, the usual vegetable is also suitable. Butter will provide your body with protein and healthy fats, but if you’re trying to lose weight, limit yourself to two tablespoons a day. And make sure your nut butter is sugar-free! Nut oils are rich in sulfur, which is the third most abundant mineral in the human body. With age, a lack of sulfur leads to sagging skin and stiff muscles and joints. Try almond butter and berry toast, or sprinkle some peanut butter on a piece of celery.
With a caramel flavor, dates are considered by gourmets to be a substitute for sugar in many desserts. They have fewer calories than sugar and dates have a lower glycemic index. Six medium-sized, pitted dates provide 6% of the daily potassium requirement – and this is the prevention of osteoporosis, stroke, kidney stones and hypertension. Dates not only reduce cravings for sweets, but also stimulate the development of beneficial bacteria in the intestines. But, each has 23 calories, eat them in moderation.
If you’ve never been a fan of beets, now is the time to change your mind. It’s a sweet vegetable! Known as a remedy for arthritis, heart disease, migraines, and dental problems, beets are rich in vitamins and minerals, including vitamin B and iron. It cleanses the blood and liver, but the biggest bonus for you is that beets contain glutamine, and this is the perfect gunpowder for energy decline, much more effective than sugar. Try a roasted beetroot appetizer with goat cheese, walnuts and herbs.
A natural vegetarian sweet, sweet potato is loaded with potassium and iron, vitamins B6, C and D. But most importantly, it is an excellent source of L-tryptophan, which suppresses sugar cravings. To feel calm and relaxed before going to bed, tryptophan will work better than a handful of sweets. Drizzle a quarter teaspoon of coconut oil over half a boiled sweet potato, add a pinch of nutmeg and some Himalayan pink salt.
Studies have shown that vanilla-flavored foods reduce the need for sweets. You can trick your hidden sweet tooth by using vanilla-scented lotion or scented candles. But if you still want to put something in your mouth, let it be tea, coffee or even sparkling water with the addition of natural vanilla extract.