5 healthy options to eat or drink to fight sugar cravings

Las semillas de chía son ricas en fibra que puede prevenir picos de azúcar en la sangre, promover una sensación de saciedad y controlar los antojos de azúcar.

Chia seeds are rich in fiber which can prevent blood sugar spikes, promote a feeling of fullness and curb sugar cravings.

Photo: Michael Gerhardy / Pixabay

Sugar cravings are very common. The routine consumption of sugary products, beyond promoting weight gain, can increase the risk of type 2 diabetes, heart disease and other chronic diseases.

There are some foods that can stop your sugar cravings and that in addition to being a healthier option, in certain cases they are an excellent source of nutrients and antioxidants.

1. Fruits

berries and yogurtberries and yogurt
Photo: Lisa/Pexels

Fruits naturally contain sugar (fructose), but they also provide fiber that can help balance blood sugar levels.

The Harvard School of Public Health notes that fruit consumption has been associated lower risk of type 2 diabetes, especially blueberries, grapes, and apples. Instead, fruit juice is associated with an increased risk of this disease.

One study, published in the journal Clinical Endocrinology and Metabolism, found that people who ate about 2 servings of fruit per day had a 36% lower risk of developing type 2 diabetes than those who ate less than half a serving.

2. Proteins

Chicken breastChicken breast
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Protein keeps you feeling full much better than fats and carbohydrates. Helps you feel full and reduce cravings.

The Harvard Nutrition Source suggests that protein make up 25% of your plate. There are several healthy sources rich in protein to eat such as chicken, turkey, fish, beans and nuts.

3. Chewing gum

Bubble gumBubble gum

Chewing gum can help control sugar cravings. Chewing gums with artificial sweeteners have a sweet taste but minimal calories and are sugar-free.

4. Water

Photo: Lisa/Pexels

Sometimes you could be confusing the need for water with sugar cravings and hunger. Drinking more water has been associated with less anxiety and feelings of hunger. Drink some water and wait 20 minutes to see if your cravings and hunger subside. The confusion occurs in the hypothalamus, the part of the brain that regulates both appetite and thirst.

5. Chia seeds

Chia seeds and berriesChia seeds and berries
Photo: Anastasia Belousova/Pexels

Chia seeds are rich in fiber, particularly soluble fiber and mucilage. These fibers can prevent blood sugar spikes, promote a feeling of fullness, and control sugar cravings.

What’s more, chia seeds provide complete protein containing all nine essential amino acids, and They are the richest plant source of omega-3 fatty acids.

For a chia pudding, mix ¼ cup of seeds with a cup of liquid, such as soy or almond milk (opt for versions without added sugars). Let stand for at least 15 minutes in the fridge. Add nuts, chopped fresh fruit, or cinnamon if desired.

It may interest you:
–A serving of white rice has almost the same effect as eating pure table sugar, according to Harvard
–5 foods that help reduce the risk of diabetes
–What to eat in 2022: the best diet according to Harvard
–8 foods rich in sugar and that you thought were healthy

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