This type of coconut oil may retain more of its nutrients than coconut oil that is not cold-pressed, according to the Harvard T.

The healthy monounsaturated and polyunsaturated fats found in olives and olive oil can help you to feel fuller longer and curb sugar cravings.

A meta-analysis published in PLoS Medicine found that swapping more unsaturated fats for carbohydrates or saturated fat can reduce blood sugar and improve insulin resistance. RELATED: 11 Best and Worst Oils for Your Health.

A study examined supplements containing thylakoids, which are compounds found in all green leafy vegetables, and found that they increased satiety and reduced hunger and sugar cravings.

Studies on the role these compounds play when eaten in whole foods are lacking, but the fiber in green veggies alone is enough reason to reach for them. For example, as the USDA notes, 1 cup of boiled, chopped broccoli offers more than 5 g of fiber, making it a good source.

If you prefer a sweet, savory flavor without added sugars, roast your vegetables or cook them with balsamic vinegar. Sweet potatoes are a great source of vitamins and minerals.

One cooked medium sweet potato with the skin has nearly 4 g of fiber, per the USDA , making this another good source. Fiber helps stave off hunger and offset insulin spikes, Elia says. Roast them, bake them, or make sweet potato fries in the air fryer, but be sure to eat the skin, which is rich in nutrients, including fiber.

Getting enough protein at every meal can help reduce cravings for sugar. Because carbohydrates are the easiest macronutrient for the body to break down, and they break down quickly, protein and fat will hold you over until your next meal, Elia says.

A study found higher intakes of protein were associated with fullness. And a different small study found that overweight men who increased the amount of protein in their diet to 25 percent of their total calories felt fuller throughout the day and had fewer food cravings.

According to the USDA , a 7-oz serving of Greek yogurt provides nearly 20 g of protein, and that makes it an excellent food to fight sugar cravings, Palinski-Wade notes. Add berries for fiber and a hint of sweetness or other mix-ins like nuts and seeds, a nut butter, cinnamon, and vanilla extract, or use the yogurt to make a sugar-free frosting or in place of sour cream.

For high-quality fat and protein, opt for wild-caught or cold-water fish and organic, pasture-raised, grass-fed poultry and meat, Elia recommends.

RELATED: Do You Really Need to Eat Less Meat? Eggs are also packed with sugar-fighting protein — one large egg has more than 6 g, notes the USDA — as well as 13 essential vitamins and minerals. Because eggs are also a source of saturated fat, though, eat them in moderation.

The combination of protein and fat in cheese can help curb a sweet tooth. But keep in mind cheese is also high in calories, saturated fat, and sodium, Elia says. Just 1 oz of part-skim mozzarella cheese delivers 7 g of protein and 4. RELATED: A Guide to Vegan Cheese.

As Harvard Health Publishing points out, spirulina is a blue-green algae that is a good source of protein — there are more than 4 g per tbsp, according to the USDA — and it's rich in vitamins and minerals that can address nutritional deficiencies and combat sugar cravings, Elia says.

Consuming it may boost those chemicals and in turn reduce sugar cravings. Because spirulina can be an acquired taste, adding it to a smoothie can be a healthy and delicious way to get it in your diet. RELATED: 7 Foods With More Sugar Than You Think. Dark chocolate has less added sugar than milk chocolate, but when consumed in moderation, it can still help satisfy your sweet tooth and give you a boost of dopamine and serotonin without driving spikes in blood sugar, Elia says.

Plus, because dark chocolate is a good source of magnesium, per the USDA , it can help address a deficiency that may be driving sugar cravings. Aim for one square 1 oz of dark chocolate that is composed of at least 70 percent cacao to maximize the possible perks. Trying to quit candy cold turkey? Medjool dates are a smart swap, Elia says.

You can eat them whole or puree them and use them as a sugar substitute in baking recipes. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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About DailyOM Most Popular Courses New Releases Trending Courses See All. By Julie Revelant. Medically Reviewed. Roxana Ehsani, RD, LDN. Next up video playing in 10 seconds. Doughnuts and other sweets are common sources of added sugar.

Here are some of the foods that can help keep cravings for sugar at bay: Berries Avocados Nuts, such as pistachios Seeds, such as sesame and chia Pulses, such as beans, lentils, and chickpeas Below, find a full list with the scientific reasons they may be effective.

RELATED: Which Sugars Are Good for You — and Which to Avoid Which Factors Are Causing You to Crave Sugar? Here are some of the potential causes: Dehydration Thirst can often look like hunger or a food craving, Dr. Poor Diet Quality Diet quality can also play a role in triggering sugar cravings.

Hormonal Changes For women, cravings for sugar can be in part a result of hormones , including estrogen , progesterone , and estradiol or oestradiol. Stress Finally, stress is another cause of sugar cravings. RELATED: The Ultimate Diet Plan for a Happier, Less-Stressed You Nutrient Deficiencies Deficiencies in certain minerals such as zinc , chromium, iron, calcium , and magnesium may lead to sugar cravings as well, Elia says.

Not a fan of yogurt? Other animal-based protein can help you get your protein fix. Editorial Sources and Fact-Checking. Resources Richard A, Meule A, Reichenberger J, Blechert J.

Food Cravings in Everyday Life: An EMA Study on Snack-Related Thoughts, Cravings, and Consumption. June 1, Sugar Crash Effects and How to Fix Them. Sanford Health. December 19, Rippe JM, Angelopoulos TJ. Relationship Between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding.

November Dietary Guidelines for Americans, — [PDF]. Department of Agriculture and U. Department of Health and Human Services. December How Much Sugar Is in Coca-Cola? The Coca-Cola Company. McKiernan F, Houchins JA, Mattes RD. Relationships Between Human Thirst, Hunger, Drinking, and Feeding.

August 6, Belizário JE, Faintuch J. Microbiome and Gut Dysbiosis. Metabolic Interaction in Infection. April 7, Alcock J, Maley CC, Aktipis CA. Is Eating Behavior Manipulated by the Gastrointestinal Microbiota?

Evolutionary Pressures and Potential Mechanisms. October Reproductive Hormones. Endocrine Society. January 24, Krishnan S, Tryon R, Welch LC, et al. Menstrual Cycle Hormones, Food Intake, and Cravings. The FASEB Journal. April Chao A, Grilo CM, White MA, Sinha R. Food Cravings Mediate the Relationship Between Chronic Stress and Body Mass Index.

Journal of Health Psychology. June Uwitonze AM, Razzaque MS. Role of Magnesium in Vitamin D Activation and Function. Journal of Osteopathic Medicine. March Abbasi B, Kimiagar M, Sadeghniiat K, et al.

The Effect of Magnesium Supplementation on Primary Insomnia in Elderly: A Double-Blind Placebo-Controlled Clinical Trial.

Journal of Research in Medical Sciences. Razzaque MS. Magnesium: Are We Consuming Enough? Raspberries, Raw. Department of Agriculture. April 1, Avocados, Raw, California. Zhu L, Huang Y, Edirisinghe I, et al. Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial.

April 26, Rock CL, Zunshine E, Nguyen HT, et al. Side effects of of consuming too much sugars include diabetes, tooth decay , obesity, heart disease, certain types of cancer and even poor cognitive functioning. So what is a good natural sweetener and the best alternative to sugar then?

Fortunately, there are many sugar substitutes that are healthy and tasty alternatives to refined sugar, high fructose corn syrup and artificial sweeteners. Natural sweeteners can actually provide nutrients and therefore boost health. For example, one study published in the Journal of the American Dietetic Association found that substituting healthy sweeteners in — including blackstrap molasses, maple syrup and honey — can increase your antioxidant intake and offer other benefits.

What is the healthiest sugar substitute to use? Benefits of sugar substitutes vary, but one thing they all have in common: They come from nature.

Natural sweeteners or non-nutritive sweeteners are those that may contain calories depending on the kind and also usually supply some nutrients. Honey, maple syrup and molasses, for example, all contain beneficial components, such as enzymes, vitamins, minerals and carbohydrates, that the human body knows how to process.

Certain natural sweeteners like banana puree and date paste provide health benefits, such as encouraging healthy blood pressure and reducing cholesterol levels and heart disease risk, thanks to their fiber content. How many calories do sugar substitutes have? Raw honey is a true superfood and one of the best natural sweeteners.

Together, these essential nutrients help neutralize free radicals while promoting the growth of healthy bacteria in the digestive tract. One tablespoon of raw honey or manuka honey has less impact on glycemic load than a single banana.

Once pasteurized, honey loses many of its benefits, so look for raw ideally local honey at farmers markets and directly from local beekeepers. Drizzle it on breakfast cereals, over your sprouted grain toast, on yogurt and for salad dressings.

Many people only think of using honey in their tea, but honey is one of the best natural sweeteners for coffee too. One thing to note: If you enjoy honey in your tea or coffee, wait until the drink is just tepid enough to sip comfortably, and then add honey to taste. Stevia is native to South America and has been used for hundreds of years in that region to support healthy blood sugar levels and prompt weight loss.

Stevioside is the element in the leaves that makes it more than times as sweet as sugar. It has zero calories, zero carbohydrates and none of the nasty side effects of artificial sweeteners. Stevia is related to the sunflower, and some people experience a slight metallic aftertaste.

If that has been your experience with stevia in the past, try a brand that is higher in the steviosides.

Stevia and erythritol are typically the top sugar substitute recommendations for people following a ketogenic diet. Unlike raw honey, stevia is heat-stable, so feel free to use it in any way you desire. Dates provide potassium, copper, iron, manganese, magnesium and vitamin B6.

From the date palm tree, they are easily digested and help metabolize proteins, fats and carbohydrates. Evidence shows that dates may help reduce LDL cholesterol in the blood and may reduce the risk of stroke. The first step is to make a paste.

Date paste can be used one-to-one in most recipes, unlike stevia, and it does add bulk for baking. Soak Medjool dates in hot water until soft. Add the soaked dates to your food processor, along with one tablespoon of the soaking liquid. You are looking for the consistency of peanut butter.

Use in your favorite cookie or cake recipe to cut out refined sugar and boost the nutrients. You can also use date paste to sweeten your favorite muffins and pies.

For fruit pies, mix 1—1½ cups of puree with four cups of fruit, and bake as normal. Most people have heard about the benefits of coconut water , coconut milk, coconut flour and, of course, fresh coconut.

Now, more and more people are using coconut sugar as their natural sweetener of choice because of its low glycemic load and rich mineral content. Packed with polyphenols, iron, zinc, calcium, potassium, antioxidants, phosphorous and other phytonutrients, coconut sugar is versatile and now readily available.

Coconut sugar is extracted sap from the blooms of the coconut and then heated. Next, through evaporation, we get coconut sugar. Date sugar made from dried dates and coconut sugar are often used interchangeably in recipes because they provide similar flavor.

Both are great sugar substitutes for baking. Use coconut sugar in your favorite recipes, for it measures just like traditional sugar. Add the amount of sugar called for in a recipe to your food processor, and give it a whirl until you get the desired texture.

For every cup of coconut sugar, add one tablespoon of arrowroot powder, and blend until smooth in a clean coffee grinder or high-powered food processor.

Native to North America, maple syrup comes in both grades A and B. While time-consuming, maple syrup processing requires only four steps: drilling the hole in the tree, hanging a bucket to catch the sap, boiling to evaporate out the water and then filtering of any sediment.

Rich with antioxidants, this all-natural sweetener helps neutralize free radicals and reduce oxidative damage. Select darker, grade B maple syrups, as they contain more beneficial antioxidants than the lighter syrups.

Maple syrup is heat-stable, so you can use it in virtually any application. Add it to marinades, glazes or sauces, and use for baking. For a glaze for cookies or cakes, heat until just barely simmering, and add the coconut-powdered sugar from above.

Stir until smooth, allow to cool to room temperature and then drizzle away. Organic blackstrap molasses is highly nutritious, rich in copper, calcium, iron, potassium, manganese, selenium and vitamin B6.

Sugarcane and beet molasses have been shown to have the highest phenolic content and antioxidant activity when compared with refined sugar, beet sugar, rape honey, corn syrup and dates.

There are several types of molasses, depending on which level of processing it has gone through. Blackstrap molasses comes from the third boiling, concentrating its nutrients and providing for its deep rich flavor.

Molasses has a unique, rich flavor. It may not be appealing for some to use for topping toast, porridges or other concentrated applications. You can even make a brown sugar alternative by adding two tablespoons of molasses for each ½ cup coconut sugar a recipe calls for. Put the coconut sugar and the molasses in a food processor, and pulse until the consistency of commercial brown sugar is reached.

Balsamic vinegar is rich in antioxidants that destroy free radicals and the enzyme pepsin that helps promote healthy digestion and tastes great. Balsamic glazes are available in natural health food and gourmet stores, but you can also quickly make your own glaze at home. Drizzle the glaze over grilled wild-caught salmon, raw cheese or even fresh berries to bring a natural sweetness and a bit of a tang.

Bananas are rich in fiber and potassium and a good source of vitamins B6 and C. They are also naturally sweet with a subtle flavor, making them a perfect natural sweetener. First, over-ripe bananas are the best to use when replacing refined sugar in recipes.

They are sweeter and puree well. To make the puree, add bananas to a food processor with a tablespoon of water, and blend. Add more water if necessary to reach the consistency of thick applesauce.

As bananas brown when exposed to air, use as quickly as possible in recipes. If you are using banana puree in raw preparations, add one teaspoon of fresh lemon juice to the food processor to help slow the oxidation process. Brown rice syrup starts with brown rice that is fermented with enzymes to break down the starch.

The liquid is then heated until the syrup consistency is achieved. The result? A thick, amber-colored, sweet syrup perfect for recipes calling for corn syrup and other unhealthy sweeteners. The fermented process helps break down the sugars into ones that are easily digestible.

The fermenting process is key. Some brown rice syrups are fermented with barley enzymes, meaning it contains gluten.

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Sections Basics Nutrition basics Healthy diets Healthy cooking Healthy menus and shopping strategies Nutritional supplements In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. Artificial sweeteners and other sugar substitutes Learn about the pros and cons of sugar substitutes, also called artificial sweeteners.

By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Know your limit for added sugars. Centers for Disease Control and Prevention. Accessed Nov. Artificial sweeteners and cancer.

National Cancer Institute. Nutrition for life: Sugar substitutes. American Diabetes Association. Additional information about high-intensity sweeteners permitted for use in food in the United States. Food and Drug Administration. How sweet it is: All about sugar substitutes. Heuberger R.

Overview of non-nutritive sweeteners. Rios-Leyvraz M, et al. Health effects of the use of non-sugar sweeteners. World Health Organization. Department of Health and Human Services and U.

Department of Agriculture. Garner C. Nutrition in pregnancy: Assessment and counseling. Baker-Smith C, et al.

The use of nonnutritive sweeteners in children. Phenylketonuria PKU. Mayo Clinic. High-intensity sweeteners.

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Coffee and health Diet soda: How much is too much? Dietary fats Dietary fiber Prickly pear cactus Does soy really affect breast cancer risk? Don't get tricked by these 3 heart-health myths High-protein diets How to track saturated fat Is there a special diet for Crohn's disease?

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ART Healthy Lifestyle Nutrition and healthy eating In-Depth Artificial sweeteners and other sugar substitutes. McKiernan F, Houchins JA, Mattes RD. Relationships Between Human Thirst, Hunger, Drinking, and Feeding. August 6, Belizário JE, Faintuch J. Microbiome and Gut Dysbiosis. Metabolic Interaction in Infection.

April 7, Alcock J, Maley CC, Aktipis CA. Is Eating Behavior Manipulated by the Gastrointestinal Microbiota? Evolutionary Pressures and Potential Mechanisms.

October Reproductive Hormones. Endocrine Society. January 24, Krishnan S, Tryon R, Welch LC, et al. Menstrual Cycle Hormones, Food Intake, and Cravings.

The FASEB Journal. April Chao A, Grilo CM, White MA, Sinha R. Food Cravings Mediate the Relationship Between Chronic Stress and Body Mass Index. Journal of Health Psychology. June Uwitonze AM, Razzaque MS. Role of Magnesium in Vitamin D Activation and Function.

Journal of Osteopathic Medicine. March Abbasi B, Kimiagar M, Sadeghniiat K, et al. The Effect of Magnesium Supplementation on Primary Insomnia in Elderly: A Double-Blind Placebo-Controlled Clinical Trial. Journal of Research in Medical Sciences. Razzaque MS.

Magnesium: Are We Consuming Enough? Raspberries, Raw. Department of Agriculture. April 1, Avocados, Raw, California. Zhu L, Huang Y, Edirisinghe I, et al.

Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial.

April 26, Rock CL, Zunshine E, Nguyen HT, et al. Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake. July 20, Seeds, Sesame Seeds, Whole, Dried. Seeds, Chia Seeds, Dried. Chia Seeds. Harvard T. Ayaz A, Akyol A, Inan-Eroglu E, et al.

Chia Seed Salvia Hispanica L. Added Yogurt Reduces Short-Term Food Intake and Increases Satiety: Randomised Controlled Trial. Nutrition Research and Practice.

Quinoa, Cooked. Moravek D, Duncan AM, VanderSluis LB, et al. Carbohydrate Replacement of Rice or Potato With Lentils Reduces the Postprandial Glycemic Response in Healthy Adults in an Acute, Randomized, Crossover Trial. The Journal of Nutrition.

Hummus, Commercial. Dietary Fats. American Heart Association. November 1, Coconut Oil. Imamura F, Micha R, Wu JHY, et al. Effects of Saturated Fat, Polyunsaturated Fat, Monounsaturated Fat, and Carbohydrate on Glucose-Insulin Homeostasis: A Systematic Review and Meta-Analysis of Randomised Controlled Feeding Trials.

PLoS Medicine. July 19, Stenblom EL, Egecioglu E, Landin-Olsson M, Erlanson-Albertsson C. Consumption of Thylakoid-Rich Spinach Extract Reduces Hunger, Increases Satiety and Reduces Cravings for Palatable Food in Overweight Women. August 1, Broccoli, Cooked, Boiled, Drained, Without Salt.

Sweet Potato, Cooked, Baked in Skin, Flesh, Without Salt. Dhillon J, Craig BA, Leidy HJ, et al. The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations.

Journal of the Academy of Nutrition and Dietetics. Leidy HJ, Tang M, Armstrong CLH, et al. September 6, Yogurt, Greek, Plain, Lowfat.

Eggs, Whole, Raw, Fresh. Cheese, Mozzarella, Part Skim Milk. By the Way, Doctor: Is Spirulina Good for You? Harvard Health Publishing. The best bars have been made with whole foods. They are likely to be higher in fiber and contain more beneficial nutrients, even if they are still quite sweet.

Alternatively, you could try making your own healthy snack bar using a recipe like this one. Summary Snack bars that have been made with whole foods can make a healthy sweet treat. Chia seeds are a good source of many important nutrients, including omega-3 fatty acids , soluble dietary fiber and some healthy plant compounds 11 , This sort of fiber readily absorbs water and swells up to form a jelly-like substance in your gut, which may help keep you feeling fuller for longer and prevent sugar cravings Chia seeds are also versatile, so if you want a dessert to satisfy your sweet craving, you could try making a chia pudding like this one.

Summary Chia seeds are high in soluble fiber, which could help you feel fuller for longer and curb your sugar cravings. Chewing gum can be a great way to control your sugar cravings. Gum or mints that are made with artificial sweeteners taste sweet but contain a minimal number of calories and no sugar.

Although results are mixed, some studies have also found that chewing gum could help control hunger, cravings and the intake of carb-heavy foods later in the day 14 , 15 , 16 , In addition to helping you fight the urge for sugar, chewing gum after your meals is good for your teeth Summary Chewing sugar-free gum can provide you with a sweet taste that may help curb your cravings and control your food intake.

Legumes like lentils, beans and chickpeas are great plant-based sources of fiber and protein. In fact, 1 cup grams of lentils provides you with around 18 grams of protein and 16 grams of fiber Both these nutrients are thought to increase feelings of fullness.

Thus, in theory, including legumes in your diet could help you feel fuller and reduce hunger-driven sugar cravings. In line with this, a recent review found that eating lentils may aid weight loss This may be partly due to the short-term beneficial effects that legumes can have on your appetite 21 , Summary Legumes like lentils, beans and chickpeas are good sources of protein and fiber.

Including them in your diet could help curb hunger, leaving you less likely to get a craving. Additionally, some studies have suggested that yogurt could be a good snack to help regulate your appetite and control your cravings 23 , 24 , 25 , In fact, one study found that healthy-weight women who had high-protein Greek yogurt for an afternoon snack were less hungry and ate less later in the day, compared to those who had a lower-protein snack or no snack at all Summary Yogurt is a high-protein snack that could help you control your appetite and cravings.

Even though they have been dried, they are a great source of fiber, potassium, iron and beneficial plant compounds. Having a few dates instead of a soda or some candy can give you a sweet fix and also provide you with healthy nutrients.

You could even try pairing them with nuts like almonds for a sweet and crunchy treat. However, remember that dates are very sweet, so stick to one portion at a time, or about three dates. Summary Dates are very sweet, so they can fix your craving for sugar while providing you other beneficial nutrients too.

Sweet potatoes are nutritious, sweet and very filling. They contain mostly carbs but also fiber and a number of vitamins and minerals, including vitamin A, vitamin C and potassium. For a delicious treat, try them roasted with cinnamon and paprika like in this recipe.

Including a source of protein like meat, poultry or fish in your meals may help prevent sugar cravings 28 , In fact, if you are trying to lose weight , eating adequate amounts of protein may be very important for managing your food intake, cravings and weight 30 , 31 , 32 , Summary Good sources of protein like meat, poultry and fish may help keep you full and prevent cravings for sweets.

The sweetness of the fruit combined with the filling effects of yogurt can satisfy your need for something sweet, all while providing lots of beneficial nutrients.

Summary Smoothies made with whole fruits and yogurt can combat your cravings for sweets. Soda is extremely sweet, and drinking high amounts of sugar-sweetened beverages has been linked to a number of diseases, including heart disease and diabetes 36 , 37 , Switching to a sugar-free version can help you get a sweet fix without the added sugar and calories.

Summary Switching out your high-sugar drinks for ones made with artificial sweeteners can give you a sweet taste without all the added sugar.

Prunes are dried plums. This means you can reach for them as a healthy alternative to candy when you just have to have some sugar. Their high fiber content and naturally occurring sorbitol also mean they may help relieve constipation.

Sorbitol is a naturally occurring sugar alcohol that tastes sweet but is absorbed slowly in your gut Summary Prunes are sweet, nutritious and high in fiber, so they can be a healthy food for satisfying cravings for sweets. Eggs are another high-protein food that may help keep your appetite and cravings in check.

In fact, research has shown that having a high-protein breakfast like eggs may reduce hunger and help people eat less throughout the day 41 , 42 , This may be partly because a high-protein breakfast suppresses the hunger hormone ghrelin and increases some of the hormones that make you feel full, including peptide YY PYY and glucagon-like peptide-1 GLP-1 44 , 45 ,