According to the Smithsonian Magazine, sugar was used to make everything from antiseptics to explosives. Housewives were encouraged to use the syrup from leftover canned fruit to sweeten cakes.

Sugar sales skyrocketed when the war ended, and it became a main ingredient in everything from cereal to pasta sauce. Today, processed foods are cheaper than fresh fruits and vegetables, which means it can be cost prohibitive for someone who doesn't have a lot of money to spend to avoid sugar actively.

There are a few factors at play that can cause sugar cravings. One is that sugar stimulates dopamine, which is known as the "feel-good hormone" or "pleasure chemical. Eating sugar also releases serotonin, another feel-good hormone. Our bodies start to associate eating sugar with being happy and needing to continue to eat sugar to stay happy, which can turn into a vicious cycle of pleasure seeking that can have serious consequences for our health if we're not careful.

Part of our sugar cravings can also be attributed to our environment. We may encounter ads for sugar-laden products and immediately experience sugar cravings, even if we're not actually hungry.

We also tend to associate sugar with different emotional events. For example, after a breakup, we may binge on chocolate or ice cream, and we celebrate birthdays and anniversaries with cake and other sweets.

By associating sugar with events like these, we may start to create habits that encourage our body's sugar cravings. Sometimes, however, our bodies misinterpret signals that our brains are sending us. For instance, when the body is thirsty, it can begin to send signals that it's craving something, and we may mistake this for a sugar craving.

In other cases, we might need an energy boost, so we turn to a candy bar for a quick fix. We could also be lacking certain nutrients, such as magnesium.

Incidentally, one of the first signs of a magnesium deficiency is fatigue, so if you're craving sugar because you're feeling fatigued, you may want to try reaching for magnesium-rich foods instead, such as spinach, nuts or seeds. If you're wondering what to eat when craving sugar, there are a few swaps you can make when a craving hits.

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Your Subscription Plan. Renew Subscription. Manage Subscription. Saved Articles. My Reads. Sugar's initial energy boost is short-lived, making you seek out more. These well-balanced meals and snacks are much better for sustained energy. Humans under stress react the same way—by reaching for something sweet to feel relief albeit short.

The problem with this is that eating sugar too frequently can create a habit, which stress then ingrains as a behavior. Carbs come in many forms, and if you're feeling stressed, the best way to balance yourself out may be by consuming complex carbs. That's because they take longer to digest and will keep blood sugar levels stable.

Gundry says one of the theories around what makes humans hungry is the Gut Flora-Centric Theory of Hunger. The quick fix is often sugar.

But one thing that's much better for your gut health, Gundry says, is prebiotic fiber —a nondigestible fiber that nourishes beneficial gut bacteria , halting cravings. Prebiotic-rich foods include nuts, bananas, oats, and apples.

From there it's converted into ketones that provide fuel for the brain. Before, sweet receptors tasted something sweet, which was sugar, and alerted the brain and pancreas that sugar was on the way. The pancreas would then produce insulin in preparation.

Artificial sweeteners do not follow the same natural process. First, insulin must pull sugar out of the bloodstream, which can increase the risk of hypoglycemia. The next time you're craving sugar, reach for these foods that deliver the complex carbs, prebiotics, etc.

Related: Trying To Rev Up Your Metabolism? These Targeted Supplements Can Help. If you're experiencing blurred vision, an increased need to urinate especially at night , fatigue, and increased thirst with sugar cravings, these could be early warning signs of high blood sugar , and if left untreated could lead to diabetes.

Spoiler alert: Your body needs sugar! You just want to make sure you're getting the right kind of sugar. Eat nutrient-dense, whole foods, along with prebiotics to fuel your gut and retrain your brain on what kind of sugar it's looking for.

Feller says when we restrict our diet or have a nutrient imbalance, sugar cravings can be a sign of that internal struggle. Plus, low iron levels make you feel less energized, which in turn can make you crave sugar for some extra pep. Craving sugar is what your body was designed to do. Many of the nutrient-dense foods we should be eating daily have naturally occurring sugars already in them.

Managing sugar cravings is an important part of staying healthy. Try this 3-step process to help satisfy your sweet tooth while also giving your body the nutrients it needs to thrive. This means making sure each meal has a balance of lean protein, whole grains, and vegetables.

When it comes to snacking between meals, pick nutritious treats like celery and peanut butter, roasted chickpeas, seaweed chips, or rainbow carrots and pumpkin hummus. Our brains will often mistake thirst for hunger. So before reaching for a snack, try drinking a glass of water and then see how you feel.

Not all sweet treats are created equal. So, before reaching for a cookie, try one of these substitutes:. Berries — like strawberries, raspberries, and blackberries — are naturally sweet and contain low amounts of sugar.

So go ahead and reach for a handful of berries when the next craving strikes. If you crave chocolate, skip the milk chocolate candy bar and grab a piece of rich dark chocolate instead.

But keep in mind that dark chocolate also contains refined sugar and fat, so try to stick to 1 or 2 squares. Plain, unsweetened yogurt is a great base for a healthy dessert. It provides probiotics, healthy fats , and protein, and you can control the amount of sweetness you add to it.

You can then add fruit, seeds chia seeds are a great choice , or nuts. Skip to main navigation Skip to content. Breadcrumb Home Guide to diabetes Enjoy food Eating with diabetes Food psychology Sugar cravings. Save for later Page saved!

You can go back to this later in your Diabetes and Me Close. Sugar cravings: combating a sweet tooth. Sugar exists in our modern diets in a whole range of different forms.

The sour side of a sweet tooth Ever raided the biscuit tin? Why do we crave sugar? You can start by getting clued up about the three different types of hunger — Stomach hunger is the signal that your body needs to be fed.

Heart hunger is a desire for food that occurs due to an emotion, memory or thought, or about your sense of self. It develops suddenly and occurs in your mind.

To reward or treat yourself for a job well done or just getting through the challenges of the day? Or something deeper - a different relationship, a less stressful job, or a more appealing way to spend your days? Develop and improve services. Use limited data to select content.

List of Partners vendors. By Brittany Gibson is a freelance writer primarily covering shopping, beauty, fashion, health, and other topics. 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.

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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 , This suggests that an egg breakfast could keep you feeling fuller for longer and keep the cravings at bay 43 , Summary Eggs can be a good choice, especially for breakfast.

Trail mix is the name often given to a snack containing dried fruit and nuts. Nuts contain healthy fats, proteins, fiber and plant compounds. Eating them has been linked to a number of health benefits , including improved risk factors for heart disease and diabetes Summary Trail mix combines the sweetness of dried fruits with nuts.

This gives your sweet fix some added nutritional value. Fermented foods like yogurt, kimchi, kombucha and sauerkraut are sources of beneficial bacteria.

This makes it possible for your gut bacteria to influence your food intake in a number of ways. Some of these compounds may even mimic hunger or fullness hormones in your body, influencing your appetite and food cravings 51 , However, no studies to date have examined the effects of eating fermented foods on food cravings, and more research is needed Eat fresh vegetables such as sweet potatoes, carrots, beetroot.

Other naturally sweet foods may include berries, bananas, coconut, dates, grapes, and cinnamon. High-fibre foods such as broccoli, cauliflower and kale will make you feel full longer than many quickly digested simple carbohydrates.

Trick your mind by eating something sour when you feel like having sugar. The sour flavour can stimulate your taste buds and distract you from the sugar craving. Incorporate ginger and turmeric into your diet. It helps prevent insulin resistance and helps you balance your blood sugar. Here are some healthy hacks to beat them.

Getting pesky 3 pm sugar cravings? Here are some healthy hacks to beat them By Zarafshan Shiraz , Delhi. Sep 21, PM IST. Read this news in brief form. Share Via. Here are some healthy hacks to beat them Henri Mathieu-Saint-Laurent.

Discover the thrill of cricket like never before, exclusively on HT. Explore now! SHARE THIS ARTICLE ON. Share this article. Blood Sugar Level Sugar Blood Sugar Healthy Food Health Food Health Fitness Fitness Inspiration Fitness Goal Hack Life Hacks. Whatsapp Twitter Facebook Linkedin.

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Keep scrolling to learn what your sugar cravings say about your health. First things first—before looking for answers, you need to identify the type of sugary food you are craving. Goodman says this is one of the best cravings to have. When your blood sugar drops, your body may be try­ing to get you to give it more fuel to keep your blood sugar levels stable.

As discussed above, a sugar craving could mean that your body is lacking a vitamin or nutrient, or that your blood sugar levels are off. If you find yourself battling a serious sugar addiction, take things one day at a time.

By drinking water first, you may be giving your body exactly what it wants and alleviate the craving. Fahad agrees, saying that fruit cravings are fine and just an indicator your body is craving nutrients. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong.

If you find yourself feeling dizzy without sugar, or having regular and inexplicable cravings, it's time to call a professional, as it could indicate a deeper problem.

If you are craving sweets chronically, Goodman says this may indicate that you have hypoglycemia, for instance.

Even if it's a sign of a nutritional deficiency, a professional can help determine what you're lacking, how much you need, and ensure the lack of the vitamin or nutrient doesn't lead to further problems. Magnesium deficiency, for example, has been linked to everything from osteoporosis to type 2 diabetes to heart disease.

Plus, getting an appropriate amount might even help with insomnia and anxiety problems. Sugar cravings could be an indicator of a range of issues — from a lack of nutrients for a concerning drop in blood sugar. But they could also be just an ordinary craving for a donut.

If you're concerned about how often you're craving sweets, start monitoring how often your cravings take place. See a professional if it's so frequent it might indicate a deeper health issue. Ahmed SH, Guillem K, Vandaele Y.

Sugar addiction: pushing the drug-sugar analogy to the limit. Curr Opin Clin Nutr Metab Care. Freeman CR, Zehra A, Ramirez V, Wiers CE, Volkow ND, Wang GJ. Impact of sugar on the body, brain, and behavior.

Front Biosci Landmark Ed. Kwok CS, Boekholdt SM, Lentjes MA, et al. Habitual chocolate consumption and risk of cardiovascular disease among healthy men and women.