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Fight Sugar Cravings Through Food

The Healthy EmployeeDiabetes Fight Sugar Cravings Through Food

Fight Sugar Cravings Through Food

We have been advised that our sugar consumption should account for no more than 5% of our daily calories which amounts to no more than 7 teaspoons of added sugar per day. On average we are consuming more than double that at 12.3%.

Sugar is the biggest contributor to the obesity epidemic with many relying on it frequently. The biggest offenders are sugar-sweetened drinks, cereal, chocolate, sweets, fruit juice, and added sugar at the table.

Below are food choices that will take the edge off that nagging sweet tooth, leaving you fuelled up for the day ahead.


  1. Berries
  • Includes strawberries, raspberries, blackcurrants, blackberries and blueberries
  • Naturally sweet
  • High in fibre
  • Low in sugar
  • High in antioxidants and anti-inflammatory properties
  • Reduce risk of chronic diseases


  1. Eggs
  • High in protein to keep you full
  • Reduce likelihood of cravings throughout the day


  1. Whole grains
  • Rich in fibre, B vitamins, magnesium, iron, manganese, phosphorus and selenium
  • Whole grains have been linked to a longer, healthier life
  • Promote the growth of beneficial bacteria in the gut
  • Keep you fuller for longer


  1. Prunes
  • High in fibre
  • Naturally very sweet
  • Contains naturally occurring sugar that is absorbed slowly in the gut


  1. Dates 
  • High in fibre, potassium and iron
  • Naturally sweet
  • Have 3 as a single serving instead of chocolate or sweets


  1. Sweet potato
  • Contain fibre, vitamin A, vitamin C and potassium
  • Will help to keep you full for an extended amount of time, instead of craving something sweet


  1. Chia seeds
  • High in omega 3 fatty acids and fibre
  • The high fibre content will leave you feeling fuller for longer, suppressing any cravings


  1. Yoghurt
  • High in protein and calcium
  • Keeps you satisfied for longer and can be topped with prunes, dates, chia seeds, nuts or fresh fruit for an extra boost
  • Opt for natural or Greek yoghurt to avoid unwanted added sugar


  1. Legumes
  • Includes chickpeas, beans and lentils
  • High in fibre and protein
  • Help you to feel fuller for longer, reducing sugar cravings


  1. Meat and fish
  • Including chicken, turkey, salmon, tuna, mackerel etc
  • One study showed that people who increased their protein consumption to equal 25% of their daily calorific intake, had their sugar cravings reduced by 60% and their desire for late-night snacking was decreased by 50%


  1. Fruit
  • Naturally sweet
  • Contains high amounts of beneficial plant compounds to boost health
  • High in fibre, keeping you satisfied for longer


  1. Dark chocolate 
  • Choose a chocolate that contains at least 70% cocoa
  • Dark chocolate is high in healthy plant compounds, containing anti-inflammatory and antioxidant properties
  • Does contain sugar and fat, so limit to a couple of squares per serving


  1. Vegetables
  • High in fibre and low in calories
  • Contain beneficial nutrients and plant compounds
  • Reduce risk of cancer, heart disease and many other chronic diseases
  • High fibre content will help to keep you fuller for longer, keeping any sugar cravings at bay


Having your favourite treat occasionally is fine, and something that should be enjoyed and savoured. However, many of us overindulge in sugar-laden treats and may find sugar-induced cravings easier to overcome with a go-to list of foods to combat it.

The Healthy Employee
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