10 Foods That Curb Sugar Cravings

克里斯蒂娜·拉鲁(Kristina Larue),路由,CSSD,LDN
经过克里斯蒂娜·拉鲁(Kristina Larue),路由,CSSD,LDN
Share it:
10 Foods That Curb Sugar Cravings

Today’s food landscape is rife with quick, cheap access to sugar whenever we are craving it — and even when we aren’t. Grocery and convenience stores are stocked with cookies, candy, sugary beverages and other sweet snacks strategically placed at the checkout prompting unhealthy impulse buys. What’s more, sugar can behidden under many namesin unsuspecting foods ranging from condiments to frozen fruits.

Even after a satisfying meal,渴望糖会打你。This could be due to factors such as脱水lack of sleep。Another explanation is hedonic hunger — or eating for pleasure rather than for satisfaction. Researchers are still trying to figure out why this happens, but before we take the first bite, the sight of a sugary or fatty food causes the brain’s reward circuit to get excited.

Once the sweet treat hits your tastebuds, signals are fired off to the brain to release dopamine, a neurotransmitter that causes an intense feeling of pleasure.Overeating sugary foodsnot only floods the brain with dopamine but also creates a pattern of sugar cravings. In a short time, the brain starts to crave more sugar to reach the same threshold of pleasure it once got from small amounts of these feel-good foods.

To切成糖,,,,start by tracking your intake with an像MyFitnessPal这样的应用andprioritize whole foods。These 10 picks provide important satiating nutrients like蛋白质,,,,健康的脂肪andfiber为了使您保持更长的时间,并防止血糖崩溃引起的渴望。

Packed with heart-healthy fats,almonds可以帮助控制血糖,控制强烈的糖渴望。坚果中的健康脂肪使您感到更长的满足感,从而使您在两餐之间的能量下降的可能性较小 - 当糖的渴望通常处于最糟糕的状态时。将它们添加到麦片,,,,sprinkle them in salads, use them in能量棒或make your ownalmond butterandalmond milk

健康的单不饱和脂肪avocadocan play a role in satiety and satisfaction, while helping to keep yourblood sugar balanced。鳄梨也是rich in fiber,,,,which can help with the feeling of fullness, and antioxidants. Add avocado to your sandwiches, toast, soups, salads, egg dishes,smoothies,敷料甚至desserts

Unlike水果汁and dried fruit that are high in sugar and low in fiber, whole, fresh fruit like raspberries provides a great source of fiber that allows for the slow-release of the natural sugars. With only5 grams of sugar每杯,覆盆子也是一种低糖水果,还有黑莓和草莓。专家提示:混合frozen berriesinto a smoothie or cream them in the food processor with half a frozen banana to create a thicker frozen texture similar to soft-serve ice cream.

Many sugar cravings stem fromundereating in general或imbalanced meals and snacks. The brain sends signals craving sugar or energy.Cheese在氨基酸酪氨酸中含量很高,这有助于大脑释放发射机,例如调节愉悦中心并具有平静作用的多巴胺等发射机。奶酪是蛋白质和脂肪的重要来源,可帮助平衡血糖,还提供微量营养素,例如锌,钙和维生素B12。

Eggsare a nutrient-dense, budget-friendly source of protein and fat. Their savory nature lends them to be a great option for stabilizing blood sugar and sugar cravings. Not only does their protein and fat help keep you full, but they also offer essential nutrients, like choline, vitamin D and B vitamins. While eggs are a great breakfast option, they can also be used onpizza,,,,煮零食,,,,或ingrain bowls

The fiber from celery paired with protein and健康的脂肪from peanut butteris a triple play for stable energy. Snacks rich in these three nutrients are the best way to keep you sustained between meals, as protein, fats and fiber are digested slowly to gradually release energy over time, making it less likely you’ll hit that afternoon energy crash.

Beans and lentils are greatplant-based proteinsto add to your diet, plus they are budget-friendly储藏室长寿的主食。A cup of beans offers 7–9 grams of protein and 6–8 grams of fiber, which are filling and stabilize blood sugar. Legumes can also help with digestion and provide an array of other nutrients, such as iron, B vitamins and potassium. Add them tosalads,,,,soups,,,,pasta,,,,veggie burgers甚至在甜点中brownies

Another cause of your sugar cravings could be animbalanced gut microbiome,细菌适应糖壮成长的地方。要重置肠道的自然平衡细菌,请选择低糖Greek yogurtand kefir that are packed with active probiotics. Greek yogurt is also rich in protein, keeping you fueled until your next meal. Add them to冻糕,,,,smoothies, or use Greek yogurt inbaked goods或as a substitute for mayo or sour cream.

除了成为蛋白质,纤维和脂肪的重要来源,南瓜种子(也称为pepitas)富含镁。如果您渴望巧克力,也许您的身体正在要求更多magnesium,,,,as cocoa is also rich in this crucial mineral. Choose other high-magnesium foods such as leafy greens and seeds to boost your magnesium levels. Pump up your magnesium by topping thissquash soup烤南瓜种子。

Sweet potatoesare naturally sweet without sugar, so they’re great substitutes for sugary options when your sweet tooth hits. As a fiber-rich complex carbohydrate, they also offer long lasting energy that can help keep you focused and stave off cravings for hours. Enjoy them with eggs inbreakfast hash,,,,pair them with black beans inenchiladas,,,,add them tosalads and grain bowls,,,,或use them in healthier desserts like thesebrownies派酒吧

Originally published September 2017, updated with additional reporting by Sarah Schlichter, RD.

Discover hundreds of healthy recipes — from high protein to low carb — via“Recipe Discovery”在MyFitnessPal应用中。

About the Author

克里斯蒂娜·拉鲁(Kristina Larue),路由,CSSD,LDN
克里斯蒂娜·拉鲁(Kristina Larue),路由,CSSD,LDN

运动营养师loc克里斯蒂娜是一个委员会认证ated in Orlando, Florida where she specializes in intuitive and mindful eating. She is the author of the food and nutrition blog,Love & Zestwhere she shares {mostly} healthy recipes with simple ingredients that are meant for real life. As a new mom, she knows that eating well and living an active lifestyle isn’t always easy… but it’s always worth it!! Kristina loves spending time outdoors with her family, sweaty workouts, and a good cup of coffee. Get in touch with her for one-on-onenutrition coaching(virtually or in person), or connect with her onPinterest,,,,Instagram,,,,FacebookandYouTube

有关的

30 responses to “10 Foods That Curb Sugar Cravings”

  1. Avatar Ronnie says:

    I can’t stand raw celery so I’d use carrots instead with the peanut butter. Top and tail the carrot. Peal off the skin and quarter length ways then eat with peanut butter as a dip.

  2. Avatar 林恩 says:

    抹茶冰沙食谱有1杯橙汁,这对于本文减少糖似乎没有意义

  3. Avatar Arthur Holmes-Brown says:

    I guess sprinkling sugar strawberries defeats the whole purpose

  4. Avatar Simon Woodward says:

    What a load of twaddle! SADly Registered Dieticians are still being shackled by the constraints of their Registration Board, to stick to the SAD (Standard American Diet), and look at the burgeoning epidemic of diabetes that has produced. The system needs to get caught up with the modern scientific research. It’s happening only very slowly. If you want to kill sugar cravings, migrate to an Low Carb – Healthy Fats diet, or stronger still, go ketogenic. For more in-depth information explore the various Reversing Diabetes Groups on Facebook – they are so much more than a bunch of zealots – they are recovering diabetics who have found a way of eating that satiates hunger.

    • Avatar Fabbbarry says:

      What a load of twaddle written in response to an excellent article! Simon is talking out of his rear.

      • Avatar City of Blue Tile says:

        Keto is the answer to everything these days before it used to be paleo! I wonder what fad diet will be the answer to life next?

    • Avatar 珍妮特·玛丽·李(Janet Mary Lee) says:

      Actually Simon is spot on. I have had to try to lose weight for almost 50 years, and a low carb or keto diet does stop the cravings almost like magic. I was stunned. Paleo also does, but tends to be rather restrictive and changes your metabolism if you do not continue it, and not in a good way. Many find they feel almost sick if a “bad ” carb is not had occasionally. And some of the substitutes on the Paleo are really awful tasting. A low carb or keto diet is not a fad, more like correct healthy eating with benefits.

      • Avatar Michael R Edwards says:

        西蒙,我已经与几位营养师交谈。似乎没有一个“标准”饮食。他们努力帮助一个人修改饮食习惯。食物和更健康的食物。到目前为止,通过这种方法,我输掉了50#,并且仍然保持强劲。好的营养师也将推荐安全的Excersie。我认为您正在阅读旧信息或与老派营养师交谈。

    • Avatar Dog says:

      RDs base all advice off of documented large scale scientific research, not fad diets. Now, they can tell you about all of these quick result eating hacks up and down, but the focus of dietitians is to always promote heath of the human body through dietary, physical activity, and lifestyle choice alterations. Humans can only stay on fad diets for so long, eventually they will return to consuming carbohydrate because this nutrient provides the glucose that feeds all cells in the body. In ketosis, the body basically perceives it is in a starvation state and will break down lean tissue to convert some of it to glucose and it can derive about 30% of energy from ketone bodies, which are a product of fatty acid breakdown. This process puts a huge demand on the kidneys, liver, heart and lungs as well as your body attempts to normalize pH levels. Yes, you will lose weight and most definitely lose your appetite for sweets, but you also lose your health, lose your lean tissue, damage your body, and drastically decrease the amount of calories needed to survive. Thus, leading to fast weight gain when normalized eating is established again. So, I stand by the advice given in this article. Yes, sugar is a bear to kick and our society saturates access to it, making it harder to kick the habit. Basically, the old advice is great! The problem is everyone is looking for something new and shiny and something that will deliver quick results. Try 7 servings a day of fresh vegetables (organic if in budget) 2 servings of whole fresh fruit (organic if in budget), breads and cereals that are 100% whole grain (again, organic if in budget – try sprouted and ancient grains), 3 servings of organic 1% or skim milk or organic Greek yogurt, 1 to 2 servings (2 T) or unsalted nuts or seeds, and about 5 to 6 ounces of lean protein (fish, shellfish, breast meat, soy, beans or peas) each day. Eat like this, and you will have so much energy, sleep better, have clearer skin, and the texture of your hair will improve. This is the secret diet!!

      • Avatar 宝琳·潘塔莱(Pauline Pantaleo) says:

        狗,除了乳制品外,我更适合您的计划。山羊奶酪或山羊奶,改为绵羊。我也不喜欢肉,关于放弃肉的好处有足够的科学。我同意蔬菜,水果,鱼,坚果/坚果黄油,种子(发芽或浸泡最好),非转基因大豆/豆腐/ tempeh(雌激素或过敏的人除外)土豆或荞麦适度和可可。大麻是惊人的 - 大麻tempeh,大麻蛋白和大麻种子。我使用基于植物的蛋白质。晚上,我在温暖的腰果或椰子牛奶和热水(如热可可)中有一个勺子。满足糖果,甜点的渴望,让我充满。
        Some people also thrive with free range eggs and egg whites
        The best book I have read that truly gives a whole different perspective on wellness as a whole is ” The Blue Zones “- Lessons on how to live the longest from people who lived the longest.

    • Avatar Sara says:

      Hi Simon. I’m on an NHS (National Health Service) course at the moment in the UK which is part of a National plan to reduce the risk of type 2 Diabetes. Basically it’s for people who have slightly elevated blood glucose levels but who are a way off being diagnosed with Diabetes. The advice you have given about low carb and higher healthy fats is exactly what we’re being taught. There is indeed modern scientific research to support this approach. The course is filled with people who were given the food pyramid or healthy plate information 20-40 years ago and are struggling to understand that the high carb diets they’re existing on are what got them into trouble in the first place.

  5. Avatar Mahrie Reid Glab says:

    imake浸入所有天然花生酱的一半和一半纯糖香草酸奶。我经常使用发酵的杏仁奶“酸奶”。为了额外的提升,我通常会在半汤匙 +的纯素食蛋白粉中搅拌。如果OT太硬,请加入杏仁牛奶。非常适合苹果,葡萄,胡萝卜棒或任何其他蔬菜或水果。

    • Avatar 起诉 says:

      我和你一起在这个马里。我什至不再使用希腊酸奶了,严格来说,杏仁牛奶酸奶或椰奶酸奶。我加入新鲜的杏仁黄油,奇亚籽,磨碎亚麻籽,半冷冻的香蕉,少数菠菜和大约一杯冷冻浆果,任何类型。一汤匙姜黄,然后将其与杏仁牛奶不加糖的香草一起上面。mm mmmmmm。

  6. Avatar Wayne Stone says:

    I agree with the article and have been eating celery with natural peanut butter (just peanuts, needs stirring)
    a couple years and it helped me to lose weight.

  7. Avatar Katina Smith says:

    I have a bag of raw pumpkin seeds by my bed along with a 16oz bottle of water, I eat a spoonful of peanut butter on slice of whole wheat bread, I have switched to a pescatarian diet and I am still compelled to make apple pies, banana puddings, and chocolate cake. Sugar is addictive like a drug. It a constant struggle to not eat it. End of story.

  8. Avatar 1celost says:

    That sounds great, but I am allergic to nuts and seeds….so what do I do?

  9. Avatar Mazinga says:

    From my personal experience there is only one “cure” for sugar cravings, … being on keto.

  10. Avatar 宝琳·潘塔莱(Pauline Pantaleo) says:

    So much controversy and debate. It is hard not to chime in so here is what I have seen, experienced and learned- there IS no “right diet” for EVERYONE. I have been into fitness, nutrition and supplements since I was 12. I work in the field and may not be a doctor but am in close correspondence daily with all kinds of licensed practitioners. It comes down to individuality. There are some basic principles that are almost always applicable- leafy greens, some form of healthy protein, basics, but- Keto, Paleo, Vegan, Pescatarian, Macrobiotic, Vegetarian, etc. all have people who have done well and do well on all.

    我不能忍受海峡酮。个人是米e feel gross and limited then spins off to a carb binge. I stay on a Mediterranean- pescatarian – semi paleo and keto combination. IN other words, a plan specific for my LIFE. No junk, whole foods, leafy greens, some fruit in a.m. or greens or nut butter. I have gone all over the board trying everything and this seems to stick.

    I have a plant based protein at night, with warm cashew or coconut almond milk like hot chocolate. I also make a cup with NON- GMO tofu, cinnamon and Truvia. I may have a TBSP nut butter with a hot herbal tea. I get plain unsweetened cocoa and make hot cocoa. This all helps and the warm keeps me satisfied. The most successful plan I have seen recently is- 1-2 day keto, 3-4 day intermittent fasting then 1-2 days “rest” or clean eating with balance then repeat.

Leave a Reply

Your email address will not be published.必需的地方已做标记*

Never Miss a Post!

Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice.

Great!

Click the 'Allow' Button Above

惊人的!

你们都设定了。