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Foods That Stop Sugar Cravings

author image Gianna Rose
Gianna Rose is a registered nurse certified in hospice and palliative care, as well as a certified wellness coach. She completed Duke Integrative Medicine's Mindfulness-Based Stress Reduction course in 2009. Rose also holds a Bachelor of Fine Arts from the Savannah College of Art and Design.
Foods That Stop Sugar Cravings
fresh pears on cutting board Photo Credit: inaquim/iStock/Getty Images

Sugar cravings can keep you stuck in a vicious cycle that's anything but sweet. Sugar-laden foods and soft drinks are absorbed quickly into your bloodstream, causing your blood sugar to spike and then crash, leaving you ravenous for more. You can break out of the loop by choosing foods that stop sugar cravings.

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A Healthy Breakfast

whole wheat bagel with smoked salmon
whole wheat bagel with smoked salmon Photo Credit: c8501089/iStock/Getty Images

Eating breakfast sets the stage for healthy eating all day. You'll avoid the mid-morning hunger attack that causes strong cravings for a quick, sugary fix from the vending machine if you start your day right. If you skip breakfast you are more likely to overeat throughout the day and make poor food choices, according to the Better Health Channel. If time is an issue, try a healthy, no-cook breakfast -- peanut butter and banana on whole-grain toast; smoked salmon on a whole-wheat bagel with low-fat cream cheese and a few tomato slices; or a whole-wheat English muffin with cheddar cheese and pear slices -- for sustained energy and relief from sugar cravings.


plate of cubed tofu
plate of cubed tofu Photo Credit: luknaja/iStock/Getty Images

Add protein to every meal. Protein, found in poultry, fish, beans, eggs, tofu and dairy products, slows your digestion so you'll feel fuller longer. Protein stabilizes your blood sugar, which helps you avoid the spikes and dips that lead you to reach for quick sugar fixes. Try to avoid red meat and full-fat dairy products filled with saturated fats that raise cholesterol.

Low Glycemic Index Carbs

bowl of oatmeal with apples of raspberries
bowl of oatmeal with apples of raspberries Photo Credit: Lilyana Vynogradova/iStock/Getty Images

A food's glycemic index gives you information about how rapidly and how much a certain food will raise your blood sugar. Foods given a score of 70 or higher are considered high-glycemic -- such as white potatoes, French fries, white bread and bagels, donuts, sugary drinks and sweets. These are absorbed quickly and drive your blood sugar up. A score of 55 means that the food raises your blood sugar 55 percent as fast as pure sugar, which scores 100. Low-glycemic foods -- whole grains like oatmeal and barley, whole-wheat bread, pasta and bagels, and most fruits and vegetables -- have a score of 55 or less, the Harvard School of Public Health explains. Whole grains and whole fruits and vegetables contain fiber, which slows your digestion.

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