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Brittany Gibson. Real Simple's Editorial Guidelines. Fact checked by Tusitala , for two years. Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated.

Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department.

Editorial Head of Lake Forest College's literary magazine, Tusitala , for two years. Our Fact-Checking Process. Trending Videos. Quelling Sugar Cravings Isn't Always Easy I've never questioned my voracious sweet tooth until my doctor told me that my excess sugar consumption could lead to a slew of health issues, including cavities, inflammation , diabetes, and heart disease.

Red Alert: These Are the 4 Worst Foods That Cause Inflammation. Chocolate Banana Bites. The Best Stress-Fighting Foods You Can Eat, According to Doctors. Are Honey and Maple Syrup Really Healthier Than Sugar?

We Asked Nutritionists. Healthy Things to Eat When You Feel Sugar Cravings Without Sacrificing on Nutrition Fortunately, there are a ton of healthy foods you can munch on when you feel a sugar craving coming on, from fresh fruits and nuts, to Greek yogurt and dark chocolate.

Fresh fruit : Since fruit contains natural sugar, it can satisfy cravings while also offering plenty of fiber and micronutrients hello, antioxidants! Greek yogurt : Similarly to how nuts and seeds prompt feelings of fullness, Greek yogurt also offers that perk, along with providing lots of protein, gut-friendly probiotics, vitamins, and calcium.

Look for plain Greek yogurt varieties without high added sugar. Ungerleid says. Whole-grain crackers with cheese: Bring out the whole-grain crackers that have not been stripped of their good-for-you fibers and cheese —this snack combo provides plenty of protein, healthy fats, and complex carbohydrates to satisfy hunger in a sustainable and delicious way.

Was this page helpful? Thanks for your feedback! Tell us why! Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles.

Read our editorial guidelines to learn more about how we fact check our content for accuracy. A portion is really generous and yet has just calories and 6 grams of added sugar. In addition to enjoying them straight up, one of my favorite healthy sweet snacks is a date stuffed with nut butter and topped with a few chocolate chips, which tastes like a candy bar to me.

Larabar Peanut Butter Chocolate Chip. The truth is that a bar can be a lower sugar way to satisfy a sweet tooth without turning to a cookie or something less healthful. These, with 4 grams of added sugar, are the perfect amount of sweet for me.

I also love their no added sugar options, including Peanut Butter Cookie and Cashew Cookie. Good and Gather Organic Dried Mango. Made Good Chocolate Chip Granola Minis. This checks a lot of boxes for a healthy sweet snack with only 6 grams of added sugar and a base of gluten free oats.

Plus, I like that the individual package makes it easier to control portion sizes. RXBAR in Maple Sea Salt. When I want something a little less filling, but still satisfying, I reach for the kid bars, which are mini versions that supply 7 grams of protein.

Health Warrior Organic Pumpkin Seed Protein Bars. They have 7 grams of added sugar, 8 grams of protein and a very simple ingredient list that includes organic wildflower honey. Purely Elizabeth Ancient Grain Granola. This lower sugar granola option can be sprinkled on banana or peach slices for a fun and healthy sweet snack.

I also love reheating frozen fruit, such as sweet cherries and blueberries, and topping with a spoonful of granola for a healthy crumble hack. Simple Mills Almond Flour Chocolate Chip Cookies.

To make sure you savor every bite, try plating your cookies and sitting down with your snack instead of eating them straight from the box. So, you'll feel full for longer!

Forget those sugary juices and sodas, and have a cup of healthful berries instead. They taste sweet, but they're actually super low in sugars. Bye-bye sweet cravings!

Ever tried chia pudding? It looks like a fancy dessert but it's so easy to make. And you can level it up with blueberries and yogurt.

The perfect cravings-fighting snack. If you want to beat sugar cravings, cinnamon works wonders. This delightful spice helps level off your blood sugars, so you'll less likely to get cravings in the first place.

Eating more fibres helps steady the stream of energy from the food you eat, preventing energy crashes and sugar cravings. Oats are fibre-packed and you should have them regularly! When your energies are low, have one of these power balls.

When you do make a purchase through an affiliate link, I receive a nominal commission, which helps me provide this service to you.

Thanks for supporting my site! Lily's Salted Almond Milk Chocolate Bar. I normally don't go for milk chocolate, but I'm a huge fan of this bar, which is sweetened with the naturally-based no-calorie sweeteners stevia and erythritol. It's sweet, creamy, and crunchy yet just a gram of added sugar.

I really like all of Lily's Chocolates, but if you aren't sure which one you'll like best, get the Lily's Variety Pack. You can't go wrong with any of the flavors! If you prefer cashews to almonds, you can go for their newly released Skinny Dipped Cashews Dark Chocolate Cocoa.

Swerve Sweets Brownie Mix. I was fortunate enough to get my hands on a sample of this mix and both my son and I devoured the results! That means the brownies have no added sugar and keep carbs in check. A portion is really generous and yet has just calories and 6 grams of added sugar.

In addition to enjoying them straight up, one of my favorite healthy sweet snacks is a date stuffed with nut butter and topped with a few chocolate chips, which tastes like a candy bar to me. Larabar Peanut Butter Chocolate Chip. The truth is that a bar can be a lower sugar way to satisfy a sweet tooth without turning to a cookie or something less healthful.

These, with 4 grams of added sugar, are the perfect amount of sweet for me. I also love their no added sugar options, including Peanut Butter Cookie and Cashew Cookie. Good and Gather Organic Dried Mango. Made Good Chocolate Chip Granola Minis. RELATED: 10 Creative Ways to Cook With Avocado.

Thanks to the combination of protein, fiber, and healthy fats, all types of nuts are great choices to curb sugar cravings, but pistachios in particular are standouts.

A study published in found eating pistachios was associated with a decrease in consumption of sweets, as well as weight loss in adults with obesity or who were overweight. Seeds, such as sesame seeds, have healthy monounsaturated and polyunsaturated fats, as well as fiber, which combat sugar cravings.

According to the USDA , 1 tablespoon tbsp of whole toasted or roasted sesame seeds offers nearly 1. Chia seeds might be tiny, but their nutritional profile makes them a powerhouse for curbing sugar cravings.

For one, they offer more than 4 g of protein and nearly 10 g of fiber in 1 ounce oz , according to the USDA. Chan School of Public Health. Then, add cinnamon or your favorite spices. RELATED: 11 High-Fiber Foods to Add to Your Diet. According to the USDA , with more than 8 g of protein and more than 5 g of fiber in 1 cooked cup, quinoa is also a good go-to sugar fighter.

Serve quinoa as a side dish, add it to salads and soups, or serve it for breakfast with fruit, nuts, or seeds and a sprinkle of cinnamon. Oats are a good source of soluble fiber that, the Harvard T.

Chan School of Public Health notes , helps stave off hunger and can help lower glucose levels and curb sugar cravings. Avoid instant oatmeal packets, which are highly processed and high in added sugars, and stick with rolled old-fashioned oats or steel-cut oats instead.

RELATED: Oats and Oatmeal Guide: Health Benefits, Risks, Recipes, and More. For plant-based protein and filling fiber, turn to beans and lentils. Those characteristics make these foods smart choices to help keep your blood sugar steady and fend off sugar cravings.

A small study of healthy adults published in The Journal of Nutrition found replacing a half serving of rice with lentils and replacing potatoes with lentils caused a 20 percent and 35 percent reduction in postmeal blood glucose, respectively. Add beans to soups and stews, or make homemade plant-based burgers.

Like lentils, chickpeas are in a food group called pulses. Peas are also in the club! Ground with tahini and olive oil, they make hummus — a versatile and sugar-fighting spread. Swap it in for mayonnaise in a sandwich, pair it with whole-grain pita chips, or use it as a dip with celery sticks.

According to the USDA , ½ cup of hummus has about 10 g of protein, 7 g of fiber making it an excellent source of each , and healthy monounsaturated and polyunsaturated fats.

RELATED: A Detailed Guide to Legumes. Like other types of fats, coconut oil is digested slowly, which can help increase satiety, slow down how other foods are converted into sugar in the bloodstream, and balance blood sugar, which combats sugar cravings, Palinski-Wade says.

Keep in mind that coconut oil is a saturated fat, so be mindful of enjoying it in moderation. The American Heart Association recommends limiting saturated fat and replacing it with polyunsaturated and monounsaturated fats, like those found in olive oil , nuts, and seeds.

When choosing coconut oil , opt for cold-pressed, extra virgin coconut oil, Elia suggests. 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.

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See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. This causes an increase in dopamine release, which makes us feel good and turns our behavior of eating sugar into a habit.

As a result, we learn that every time we eat a meal or something else , if we engage in the behavior of eating sugar, we will feel good. To kick the habit of over-indulging in sweets after eating, Dr.

Crupain suggests finding a healthy, replacement habit post-dinner to "reprogram your brain. If you feel like you still need something to consume, grab some fruit these are whole foods and natural sources of sugar that also offer lots of fiber to temper sugar spikes ; make yourself a cup of decaf tea ; or grab a handful of nuts.

Also, high-quality sweets —sans artificial stuff—can be just as satisfying as lower-quality sweets. According to Hartman, poor gut health , gut inflammation , and other G. tract issues might be another cause of sugar cravings.

You can make several lifestyle tweaks to improve the health of your gut microbiome naturally. A big one is eating to support and boost gut health , and the main ways to do this include eating lots of high-fiber foods , eating more probiotic foods think: fermented foods , and eating to reduce inflammation avoiding inflammatory things and prioritizing anti-inflammatory things.

Your doctor may suggest a test to help identify the overgrowth of harmful gut bacteria, and finally help restore the proper balance in your microbiome.

Another reason you might be constantly hankering for dessert could have to do with the hunger hormone ghrelin. Ungerleider says. To keep your blood sugar balanced, Dr. Ungerleider suggests opting for a diet that includes a combination of complex carbohydrates , protein , and healthy fats.

If you've ever wondered why you might feel like you need to indulge in ice cream after a tough day, that might have something to do with your serotonin levels. Serotonin helps to regulate mood , so it makes total sense that our bodies crave it when we're anxious , stressed , or depressed. Ungerleider explains.

We know it's way easier said than done, but managing anxiety and stress can definitely help curb those sugar cravings. When's the last time you really got a good night's sleep? If it was a while ago, this sleep deprivation could definitely be contributing to your sugar cravings. Some pointers for getting a better night's sleep : Get regular exercise, but don't exercise two to three hours before bedtime; avoid taking daytime naps longer than 20 minutes especially naps later in the day , try to wake up and go to bed at the same time every day; and don't use your phone an hour before sleep time.

If you find yourself feeling dizzy without sugar or having chronically strong cravings, it's time to tap a professional, as it could indicate a deeper nutritional problem. For instance, intense and seemingly unchangeable sugar cravings may stem from a blood-sugar imbalance, like hypoglycemia.

But don't jump to conclusions just yet: When your body lacks certain minerals that are involved in regulating insulin levels, that could also affect your hankering for sweets. For instance, if your body doesn't get enough magnesium , it will have trouble bringing energy into the cells and crave sugar to help raise energy levels.

Whether it's nutritional deficiency or a deeper health issue, it's best to consult a professional. They can help determine what you're lacking, how much you need, and ensure the lack of nutrients doesn't lead to further problems.

Fortunately, there are a ton of healthy foods you can munch on when you feel a sugar craving coming on, from fresh fruits and nuts, to Greek yogurt and dark chocolate.

Stouffer MA, Woods CA, Patel JC, et al. Insulin enhances striatal dopamine release by activating cholinergic interneurons and thereby signals reward.

But one thing all of these foods have in common is their ability to replace processed sweet foods and still leave your sweet tooth satisfied in a natural and healthier way.

There are a lot of qualities to sweets that we all love, but they are worth giving up or at least eating in moderation. Too much sugar sticks to your gut and causes you to gain weight, even if you exercise and eat relatively healthily.

It can also become addictive , similar to drugs, so your brain will begin to form a dependency on the sugary foods due to the dopamine and serotonin kick you get from them. The more sugar you intake daily, weekly, and monthly, the more dependent your brain will begin to be on that amount of sugar.

This will make it harder to eliminate sugar from your diet and replace it with healthy foods. The body can be affected in a number of negative ways by sugar.

It can contribute to conditions like fatty liver disease or cause issues with other organs. A lot of sugar can lead to blood sugar spikes and weight gain, which are contributing factors to developing Type 2 Diabetes. An excessive amount of sugar can also lead to skin issues like acne and problems with your teeth, like cavities and bad breath.

High levels of sugar in your diet can also lead to heart disease and joint inflammation. What we gain from cutting out sweets can also be considered what we will lose from cutting out sugar.

You can expect the bloat around your gut to decrease, as this is an area on the body that stores those unused sugars. You can expect your skin to begin to clear up , especially around the mouth and chin, as this is where breakouts due to diet will happen most often.

Your dentist will also see an improvement, as those residual sugars will be less likely to get stuck between teeth, making you less likely to have cavities during future check-ups. Essentially, you can expect that sugar's adverse side effects will decrease and cease to be problems you deal with, slowly but surely.

Keeping kids from developing these habits and potential threats to their health is one of the most important things we can do as parents. While eating the right foods instead of the wrong ones is the best way to live a healthier, sugar-free life , you might need a little help along the way.

Utilizing the power of aromatherapy to keep your sugar cravings at bay can be a huge step in the right direction. The best way to do this?

Use our CravePatch. It is full of up to eight hours of essential oils that can help you keep your brain away from begging your body to eat sugar.

Plus, the smiling superhero faces on the CravePatch serve as friendly cheerleaders making them the perfect kid-friendly solution to cravings, too! Not all of the food items listed here are sweet, and none of them are full of added sugars. Some are naturally sweet, and others are packed with nutrients and minerals your body needs to stay balanced.

You may not realize it, but many times that sweet tooth comes from something lacking in your diet. When you eat too many foods that tip the scales one way or another, your body craves certain flavor profiles to balance out your palette.

Stone fruits are fruits that have pulp-textured meat that surrounds the hard stone in the center. These include peaches, plums, and nectarines. As a sub-in for sweet, processed foods, stone fruits are ideal.

They have a naturally sweet aroma and flavor that is hard to match, and the delicious flavor is hard to turn down, even for picky eaters. Stone fruits will replace processed sweet treats, satisfying even the sweetest teeth.

You and the kiddos will gain so many health benefits from all varieties of berries that you will be grateful you cut the sweets in favor of a superfood.

One of the biggest points with dark chocolate: the higher the percentage of pure cacao, the better the treat is for your health. This means that the more cream and sugar added to chocolate, the less beneficial it is for you.

We often crave sweets like donuts and cookies due to the amount of salt in our diets. The sugar in these rich foods can help balance out the number of salty snacks we have eaten and helps us feel more satisfied with our meals. The cravings for sugar can also come from a lack of sustenance in our diets, which generally needs to be filled with enough protein.

When this happens, we want quick fixes and sweet treats that will satisfy cravings for quick energy. That means overeating, which can throw a wrench in your weight loss efforts. While not all protein bars or snack bars are healthy alternatives to sugar snacks, many are full of enough protein and healthy fats to keep you full until your next meal and fill you up with nutrients and vitamins your body needs.

Chia seed pudding is not only delicious, but it is so nutritious. You will get ample omega-3 fatty acids and the right kind of full feeling your belly needs.

Not only will you stay full and get rid of cravings, but you will do so in a way that is healthy and nutritious. Many times, you might be feeling a little bored or need something to occupy a few minutes of your time when you begin to feel stressed or worried about a particular event.

In these moments, many of us run to sweets as comfort foods. But chewing a piece of sugar-free gum or eating a sugar-free mint can help give you the same relief from worry that a dessert could have without the unhealthy side effects.

Almonds, cashews, and walnuts are just a few of the nuts out there that make a better snack than sweet treats. Anytime you begin to feel sluggish and ready to grab a snack full of sugar to give you a rush, grab a handful of almonds instead.

Legumes, like beans, peanuts, and peas, are full of fiber and healthy proteins to keep you energized and full. Many times we crave sugar and treats when we need a midday pick-me-up. It can be challenging, and our bodies often begin to crave a sugar rush to help get the energy flowing.

But the crash that comes with this is hard to deal with. It only makes it harder for us to get through the rest of the day. Legumes will fill you up and give you the energy that lasts all day without any crashes.

Yogurt is a healthy alternative to sweet treats like ice cream and cakes, as long as you eat the right kinds. There are plenty of options out there that are sweet, like dessert, and have close to the same amount of sugar added to them some even have candy inside. Luckily, natural yogurts have a sweetness to them but are healthier counterparts to unhealthy yogurts and desserts.

You can still fulfill that sweet craving without adding all that sugar to your diet and that extra weight to your gut. Tasty options that are sweet but not health-sour include Greek yogurt or coconut-based variations. Dates are one of the most popular options for natural sweetness to your food.

You will notice that a lot of healthy sweets and snack bars utilize date puree to sweeten the foods. Your kitchen will smell amazing, and you will love all the great flavor they add. A portion is really generous and yet has just calories and 6 grams of added sugar. In addition to enjoying them straight up, one of my favorite healthy sweet snacks is a date stuffed with nut butter and topped with a few chocolate chips, which tastes like a candy bar to me.

Larabar Peanut Butter Chocolate Chip. The truth is that a bar can be a lower sugar way to satisfy a sweet tooth without turning to a cookie or something less healthful.

These, with 4 grams of added sugar, are the perfect amount of sweet for me. I also love their no added sugar options, including Peanut Butter Cookie and Cashew Cookie. Good and Gather Organic Dried Mango. Made Good Chocolate Chip Granola Minis. This checks a lot of boxes for a healthy sweet snack with only 6 grams of added sugar and a base of gluten free oats.

Plus, I like that the individual package makes it easier to control portion sizes. RXBAR in Maple Sea Salt. When I want something a little less filling, but still satisfying, I reach for the kid bars, which are mini versions that supply 7 grams of protein.

Health Warrior Organic Pumpkin Seed Protein Bars. They have 7 grams of added sugar, 8 grams of protein and a very simple ingredient list that includes organic wildflower honey. Purely Elizabeth Ancient Grain Granola. This lower sugar granola option can be sprinkled on banana or peach slices for a fun and healthy sweet snack.

I also love reheating frozen fruit, such as sweet cherries and blueberries, and topping with a spoonful of granola for a healthy crumble hack. Simple Mills Almond Flour Chocolate Chip Cookies.

To make sure you savor every bite, try plating your cookies and sitting down with your snack instead of eating them straight from the box.

Biena Chickpea Snacks in Girl Scouts Thin Mints. If you adore Thin Mints, give this crunchy snack a try. Added sugars are also tame at just 5 grams per serving. Did I miss any of your favorite healthy sweet snacks? Send me a note and share them with me! I love learning about new healthy sweet snacks to buy!

And if you need help taming your sweet tooth or dealing with stress and emotional snacking, please get in touch. I can help you come up with practical ways to manage these behaviors more healthfully. Schedule a 15 minute chat to learn how I can help.