Do you frequently find yourself longing for chocolate, cookies, or candy? Are you a fan of mochas or pumpkin spice lattes from your preferred coffee place? You're in good company if that's the case.
It's natural for humans to desire sweet things. This preference is ingrained in us from birth. Simple carbohydrates, commonly known as sugars, activate brain regions that trigger the release of endorphins, the hormones that make us feel good. Moreover, sweets are often linked to celebratory or reward situations, like enjoying a birthday cake or indulging in festive treats such as Christmas cookies or Thanksgiving pie. Consequently, it's common for people to have a fondness for sweets and frequently crave them.
The issue is our excessive consumption of added sugar. National food consumption data reveals that the average adult currently consumes around 17 teaspoons (270 calories or 68 grams) of added sugar daily. In contrast, the American Heart Association advises women to limit added sugar to 6 teaspoons (100 calories or 25 grams) per day, and men to 9 teaspoons (150 calories or 36 grams). Numerous studies indicate that too much added sugar can increase the risk of obesity, type 2 diabetes, cardiovascular disease, systemic inflammation, and various other health problems. A study published in Nutrition Research and Practice found that individuals with higher added sugar intake were more likely to experience negative health outcomes and increased mortality risk compared to those with lower sugar consumption. Interestingly, the study also noted that naturally sweet foods, such as fruits, did not contribute to these health risks.
Below are 10 foods that I often choose when I'm craving something sweet.
1) Dark Chocolate-Covered Fruit
Opting for chocolate-dipped strawberries is an excellent choice for a hint of sweetness, thanks to their high fiber content and bioactive compounds which aid in moderating the absorption of carbohydrates into the bloodstream. Additionally, dark chocolate is rich in flavonoids, known for their heart health benefits. While strawberries are a popular choice for chocolate dipping, other nutritious alternatives include kiwi slices, orange segments, and banana pieces.
2) Dried Fruit
Choosing dried fruit over a bag of gummies or other sugary snacks devoid of essential nutrients is a smart move. Dried fruit offers the same valuable vitamins, minerals, fiber, and phytonutrients as its fresh counterpart, but with a more concentrated sweetness. However, it's important to be mindful of portion sizes, as the calories in dried fruit can accumulate rapidly. For instance, a serving of five to six dried apricots contains about 110 calories, compared to around 60 calories in three fresh apricots.
3) Sugar Free Gum
Sometimes, a piece of sugar-free gum is all it takes to quell a sweet craving. This is particularly true when anxiety or stress heightens our desire for sweets. Over 80 years of research on chewing gum indicates that it can aid in stress reduction, mood enhancement, and improved focus. To witness this effect firsthand, observe how the Seattle Seahawks' head coach chews his Bubble Yum on the sidelines.
4) Dark Chocolate
Dark chocolate is an excellent choice for satisfying your sweet and chocolate cravings simultaneously. It contains higher levels of cacao, which are rich in antioxidants that can help lower blood pressure, improve cholesterol levels, and decrease the risk of heart disease. Opt for dark chocolate that contains at least 70% cacao and consume it moderately to maintain a balanced calorie intake.
5) Quick Breads and Muffins (i.e., banana, pumpkin, sweet potato or zucchini)
Quick breads offer a healthier substitute for conventional baked goods that are high in calories, fat, and sugar but lack other beneficial nutrients. Incorporating the natural sweetness of fruits or vegetables in these breads or muffins allows for reduced use of added sugar. Baking your own quick breads with a stevia-sugar blend can further diminish the number of added sugars. The inclusion of produce in these recipes contributes fiber, vital nutrients, and bioactive compounds, mitigating the effects of rapidly absorbed simple carbohydrates."
6) Fresh Fruit
Fruit, with its natural sweetness, is an effective solution for curbing sugar cravings. The inherent sugars in fruits like berries, apples, citrus fruits, grapes, and others can fulfill your desire for something sweet. Additionally, the fiber content in these fruits slows down the digestion and absorption of carbohydrates, enhancing satiety and helping you effectively manage your cravings.
7) No Added Sugar Flavored Yogurt
Flavored yogurt is an excellent choice for quenching your sweet tooth cravings while incorporating high-quality protein, calcium, and various other nutrients into your diet. The protein in yogurt aids in slowing down digestion, which in turn moderates the release of sugar into the bloodstream. For a healthier option, opt for Greek yogurt that contains no added sugar or those sweetened with zero-calorie sugar substitutes.
8) Trail Mix
Trail mix can be an effective snack for overcoming a sweet craving. The combination of dried fruit and chocolate in trail mix offers a satisfying sweetness, while the nuts add fiber and protein. However, be mindful of its high calorie and fat content, as a typical ¼ cup serving of trail mix contains about 150 calories. It's important to keep an eye on your portion sizes when enjoying it.
9) Cottage Cheese With Fruit
Numerous cottage cheese brands now include fruit, providing a hint of sweetness along with the nutritional advantages of cottage cheese. This dairy product is naturally high in protein and low in added sugar. The single-serve packs, typically containing less than 150 calories, offer enough sweetness to satisfy your sweet tooth cravings effectively.
10) Protein-Rich Energy Bar
One of my preferred methods for indulging in a sweet treat without overdoing it is to opt for a protein-rich energy or snack bar. I select bars that contain less than 8 grams of added sugar (equivalent to 2 teaspoons) and no more than 200 calories. There's a wide variety of such bars available, offering plenty of choices.