Key Takeaways
\nSweet cravings are often tied to stress, hunger, or lack of balance\u2014not just a sweet tooth.Snacks with protein, fiber, and healthy fats help satisfy cravings and keep you full longer.Naturally sweet foods like fruit, yogurt, and nuts can feel indulgent without added sugar.<\/p>\n
When you\u2019re craving sugar<\/a>, there\u2019s nothing more satisfying than the first bite of a sweet treat. This is especially true if you have an affinity for all things sugary\u2014i.e., you have a sweet tooth. The drawback?Eating too much sugar can increase your risk for a myriad of health issues, including type 2 diabetes, heart disease, and overall inflammation<\/a>.\n<\/p>\n Now, that doesn\u2019t mean you can\u2019t enjoy the occasional sweet treat. They\u2019re what makes life, well, sweet! But given the possible health effects of high sugar intake, it\u2019s worth reaching for healthier snack options<\/a> when possible. To get you started, we asked registered dietitians for the best snacks to eat<\/a> when you\u2019re craving sugar, complete with tips for making them at home.<\/p>\n Valerie Agyeman<\/a>, RDN, a registered dietitian and host of women\u2019s health podcast, Flourish Heights Why Do I Crave Sweet Snacks? <\/p>\n \u201cSweet cravings aren\u2019t just about having a sweet tooth,\u201d says Jennifer Pallian, BSc, RD, a registered dietitian, food scientist, and founder of Foodess. Instead, they\u2019re often related to more complex reasons, including biology and behavior. So much so that \u201cthese cravings can actually tell us a lot about what\u2019s happening in the body and brain,\u201d says Pallian.\n<\/p>\n Here are possible reasons behind your sugar cravings<\/a>, according to dietitians:\u00a0\n<\/p>\n Energy needs: \u201cIf you go too long without eating, or have a meal that\u2019s not balanced with protein<\/a>, fiber, and healthy fats<\/a>, your body may crave sugar for a quick energy fix,\u201d explains Valerie Agyeman, RD, a registered dietitian and host of women\u2019s health podcast, Flourish Heights. All that said, persistent or extreme cravings might be worth paying attention to, notes Pallian. \u201cFor example, in some cases, intense sweet cravings have been reported in Parkinson\u2019s disease before motor symptoms appear,\u201d Pallian explains. Frequent cravings might also point to more severe versions of the aforementioned reasons, like extreme stress or serious hormonal changes. In either case, it\u2019s worth chatting with a healthcare provider if your sugar cravings won\u2019t quit.<\/p>\n Snacks For When You\u2019re Craving Something Sweet <\/p>\n \u201cTo reduce sugar cravings, the trick is to replace simple (low-fiber) carbohydrates with complex (high-fiber) carbohydrates,\u201d says Michael Reavis Jr., MS, RD, LDN, a clinical dietitian at University of Maryland Medical Center. \u201cComplex carbohydrates provide a more sustained energy source by slowing digestion, which signals to the body that energy will be available for a longer period,\u201d Reavis continues.\n<\/p>\n Need ideas? Try the following dietitian-approved foods for when you\u2019re craving something sweet. These snacks emphasize complex carbohydrates and, in many cases, a touch of naturally sweet ingredients that will satisfy your sweet tooth.\n<\/p>\n Banana Ice Cream <\/p>\n Credit: Tatiana Volgutova\/Getty Images<\/p>\n Simple yet indulgent, banana ice cream will hit the spot. To make it, blend frozen bananas<\/a> with milk and a splash of vanilla extract, shares Pallian. The frozen bananas will create a \u201cnaturally sweet, ice cream-like texture without any added sugar or fat,\u201d Pallian says. Enjoy it alone, or with fresh fruit or chocolate sauce.\n<\/p>\n Frozen Blueberries <\/p>\n Credit: <\/p>\n Vladimir Soldatov\/Getty Images<\/p>\n The next time your sweet tooth is acting up, grab a handful of frozen blueberries<\/a>. \u201cThese sweet, antioxidant-rich berries are low in calories and perfect for curbing a sugar craving,\u201d says Agyeman. Frozen blueberries are delicious on their own, but you can also pair them \u201cwith almonds<\/a> or walnuts for added fiber, protein, and healthy fats,\u201d Agyeman suggests.\n<\/p>\n Fruit Salad <\/p>\n Fruit Salad. \u201cA fruit salad can satisfy a sweet craving while providing fiber<\/a>, which supports longer-lasting energy compared to processed sweets,\u201d explains Reavis. Just toss chopped fruit (think strawberries<\/a>, kiwi<\/a>, and oranges) and dig in. For even more natural sweetness, make a light dressing with orange juice, lemon zest, and honey, and toss it with the fruits.\n<\/p>\n Yogurt Bark <\/p>\n Credit: <\/p>\n AnaMOMarques \/ Getty Images<\/p>\n With a stash of frozen yogurt bark in your freezer, you\u2019ll always have a healthy snack for when you\u2019re craving something sweet. Spread Greek yogurt<\/a> on a parchment-lined baking sheet, then top with chopped fruits and dark chocolate<\/a> for natural sweetness. You can even recreate the same flavors as your favorite sweet snacks. For example, if you love peanut butter cups, take a tip from Pallian and mix Greek yogurt with peanut butter, maple syrup<\/a>, and melted dark chocolate. Spread the mixture on a baking sheet, top with chopped peanuts and a pinch of sea salt, then freeze and break into pieces.\n<\/p>\n Dates With Almond Butter <\/p>\n Credit: <\/p>\n AmalliaEka \/ Getty Images<\/p>\n Dip dates<\/a> in almond butter<\/a> (or stuff ’em with it) for a two-ingredient sweet snack. \u201cDates are naturally sweet and full of fiber, while almond butter adds healthy fats and protein to keep you full,\u201d explains Agyeman. You can also use other nut or seed butters, like cashew butter or sunflower seed butter. To boost the nutrient content, add a sprinkle of chia seeds<\/a> for fiber and omega-3s<\/a>, Agyeman suggests.\u00a0\u00a0\u00a0\n<\/p>\n Chocolate Peanut Butter Banana Bites <\/p>\n Credit: Azurita\/Getty Images<\/p>\n Between the sweet banana<\/a> slices and crunchy chocolate, this snack idea is a real treat. \u201cPlus, it\u2019s a lighter dessert option packed with protein, fiber, and antioxidants,\u201d says Pallian. To make it, spread peanut butter<\/a> between thinly-sliced bananas, then freeze for 15 minutes. Dip the slices in melted dark chocolate then freeze again until the chocolate hardens.\n<\/p>\n Greek Yogurt With Mango <\/p>\n Credit: <\/p>\n Getty Images \/ istetiana<\/p>\n Greek yogurt<\/a> is packed with protein and probiotics, while mango<\/a> provides natural sweetness, per Agyeman. Serving the combo with other sweet fruits\u2014like berries, banana, and kiwi\u2014will incorporate even more flavor. Take a tip from Agyeman and add flax seeds or chia seeds for extra fiber, which will keep you full and energized.\n<\/p>\n Oat Cookies <\/p>\n Credit: Caitlin Bensel<\/p>\n For a sweet treat with staying power, make a batch of cookies with oats<\/a>, nuts, and seeds, per Pallian. You can also add dark chocolate chips or chopped dried fruit<\/a> for extra sweetness. This snack provides fiber and healthy fats, which will keep you more satiated than standard sugary foods. Tip: Store balls of cookie dough in a freezer-safe bag, then bake one or two cookies (straight from frozen) whenever the craving strikes, shares Pallian.\n<\/p>\n Honey-Roasted Pistachios <\/p>\n Credit: <\/p>\n Nadya Semenchik \/ Getty Images<\/p>\n If you\u2019re a fan of crunchy snacks, try making honey-roasted pistachios. The nuts, which offer protein and healthy fats, have a delightfully crunchy texture. \u201cPlus, roasting them with a touch of honey gives them the right amount of sweetness,\u201d says Agyeman. \u201cAdd a pinch of sea salt or cinnamon for flavor and [to] keep the sugar in check,\u201d she adds.\n<\/p>\n Berry Smoothie Bowls <\/p>\n Credit: Alexander Spatari\/Getty Images<\/p>\n
\nJennifer Pallian<\/a>, BSc, RD, a registered dietitian, food scientist, and founder of Foodess
\nMichael Reavis Jr.<\/a>, MS, RD, LDN, a clinical dietitian at University of Maryland Medical Center<\/p>\n
\nStress: \u201cCortisol<\/a>\u2014the stress hormone\u2014can increase appetite and make you crave comforting carbs,\u201d says Agyeman. Pallian echoes this notion, calling out the hypothalamic-pituitary-adrenal (HPA) axis, the part of the brain that controls the body\u2019s stress response. Chronic stress can keep the HPA axis overactive (and ultimately, increase cortisol levels), which can reinforce sugar cravings as a coping mechanism, notes Pallian.
\nHabits: Sometimes, a hankering for sugar is actually habitual. \u201cIf you\u2019ve conditioned yourself to reach for something sweet during certain moments, like an afternoon pick-me-up, it becomes routine,\u201d says Agyeman.
\nEmotional eating: Similarly, you might crave something sweet when you\u2019re feeling certain emotions. \u201cEating sweets triggers a dopamine release<\/a>, giving you a quick mood boost,\u201d shares Agyeman. In turn, you might associate sweets with comfort, happy memories, or rewards, which can trigger a craving for sugary foods when you\u2019re feeling stressed, anxious, or bored, Agyeman adds.
\nHormonal changes: \u201cHormonal shifts, such as those during menstruation, pregnancy, or menopause, can also make sweets more tempting,\u201d says Agyeman.
\nLack of sleep: \u201cWhen you\u2019re sleep-deprived<\/a>, your hunger hormones get out of balance, leading to stronger cravings for sugar,\u201d explains Agyeman.\u00a0<\/p>\n
\nCredit: Credit: Getty Images<\/p>\n