Quitting sugar can be tough, but it doesn't have to be. By adding certain foods into our meals, it's possible to reduce sugar cravings naturally, making reducing or quitting sugar a lot easier.
Today I'm sharing 10 science-backed foods that help to reduce sugar cravings and make quitting sugar a lot more simple.
Criteria:
There are three main criteria to consider when eating with the intention of reducing sugar cravings.
1. It raises satiety hormones.
Satiety hormones such as peptide YY, CCK and GLP-1 all send the signal to the brain that you're full and don't need to keep eating. When we're hungry from a lack of these satiety hormones, it can cause our brain to seek quickly digestible foods in the form of sugar ~ aka sugar cravings. So when we eat a meal with the goal of reducing sugar, we want to make sure that it contains ingredients that raise these key satiety hormones.
2. It replaces super sweet added or high glycemic sugar.
When we're trying to "quit sugar", we're not actually trying to "quit sugar". Sugar is in literally every single carbohydrate or is broken down into sugar in the body, so unless you're looking to start the Carnivore Diet, then you don't actually want to quit all sugar. What we're really trying to do is quit the type of sugar that causes addictive-like cravings. These include foods that are either high glycemic load or processed.
You can get a full list of the sugars to avoid with my blog post HERE.
While we're removing the sugars that don't support our goals, we also need to make sure that we're replacing it with sugars that do. This can include natural high fiber sugars from certain fruits or natural zero sugar ingredients in small amounts, like monk fruit or stevia.
3. It stabilizes blood sugar levels.
Other than hunger, the other major driver of sugar cravings is a sudden drop in blood sugar levels. Certain foods that are rich in protein, fat and fiber help to stabilize blood sugar levels and therefore prevent cravings.
Now that we understand the science behind the food, let's dive into the list!
Eggs
The humble egg is noted to be one of the most satiating foods you can eat. Due to the combination of both fat and protein, it does a great job of increasing satiety hormones to shut off sugar cravings.
But it's important to make sure you eat enough eggs to see the benefit. Usually 3 or more eggs is sufficient.
Lemon
Lemon juice has been found to stabilize blood sugar levels after a meal. I like adding half a lemon to my smoothies or squeezed into sparkling water.
Strawberries
Unlike other high sugar fruits, strawberries are very low in sugar. One cup has just 7 grams of sugar with 3 grams of fiber. Using strawberries in a meal can help to provide a hint of sweetness without spurring further cravings.
Animal Protein
Beef, lamb, venison, fish, shellfish, chicken, turkey, pork - all are very high in digestible protein. Protein from animal sources is the number one driver of our satiety hormones. Aiming for 4-6 ounces at each meal can help to significantly reduce hunger and prevent cravings.
Zero Sugar Protein Powder
Especially when you're in a pinch for time, having a high quality zero sugar protein powder can be a game changer. I like to use our Vanilla Protein Powder in protein smoothies, protein pancakes and protein waffles for a delicious and satiating breakfast.
Each bag of our zero sugar protein powder comes with 10 free protein-packed recipes! Grab our protein powder and start whipping up yummy protein-packed meals today!
Raspberries
Another very low sugar fruit that's also high in fiber! Each cup of raspberries has about 7 grams of fiber to help boost satiety while also providing a hint of sweetness.
Top your protein pancakes with raspberries or try making a raspberry protein smoothie!
Greek Yogurt, Skyr and Cottage Cheese
Each of these full-fat dairy products are also very high in protein, averaging about 30 grams per 1 1/2 cups. You can also make some yummy zero added sugar breakfast bowls with each of these as the base.
Try my absolutely viral cottage cheese bowl with the video below.
Artichoke Hearts
Artichoke hearts are absolutely packed with fiber, including a specific prebiotic fiber called inulin. When fermented in the GI tract, inulin helps to produce butyric acid which has been found to influence satiety and cravings.
Try adding artichoke hearts to your salad or scrambled eggs. You can also try my Mediterranean Artichoke Heart Salad in the 7 Day Detox HERE.
Avocado
Avocado has both fiber and fat to help stabilize blood sugar levels and prevent cravings. Try adding 1/2 avocado to fajitas, cauliflower nachos or scrambled eggs.
Apple Cider Vinegar
Just like lemon juice, apple cider vinegar helps to stabilize blood sugar levels. You can use it in a salad dressing or dilute 1-2 tablespoons with 8-12 ounces of water to sip on before a meal.
Grab Autumn's Protein Powder HERE and start whipping up delish, protein-packed meals!😋
❤️,
Autumn
Autumn Elle Nutrition
References:
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