Skip to main content

The #1 Best Eating Habit That Crushes Your Sugar Cravings, Says Dietitian

The first step toward overcoming those intense cravings for candy, soda, cookies, and other sugary treats is recognizing what you're up against: a multi-billion-dollar food industry that desperately wants to keep selling you processed food that's inexpensive to produce and highly profitable.

"Food scientists work day and night to create certain foods that they know chemically affect us to crave more and more," says Lon Ben-Asher, RD, LD/N, a registered dietitian nutritionist at the Pritikin Longevity Center. "And sugar has become our drug of choice."

Breaking free of sugar's grip is challenging but certainly doable by using the same sort of behavior-modifying technique that got us hooked in the first place: daily practice. We developed a taste for certain flavor profiles by tasting them over and over, so Ben-Asher suggests one effective way to modify behavior is by "incrementally changing your taste acuity" by focusing on food quality.

You'll want to progressively eat less processed stuff and more whole foods to curb sugar cravings. "Your palate will change over time; it may take a few days for some, longer for others," he says. "But you'll find vegetables start tasting better, fruits sweeter. We have people who start our program saying fruits aren't very sweet and later saying they taste like dessert."

The easiest way to start changing your taste acuity is by eating fruit as a substitute for sugary foods, like highly sugared desserts, sugar-sweetened beverages, and other highly processed foods, says the 17-year veteran dietitian. "No one has ever developed a sugar addiction because they consumed too much fruit," he says. "So, one way to control cravings for sweets is to eat more fruit.

Read on to learn more about how increasing fruit intake can crush sugar cravings, and for more on how to eat healthy, don't miss The #1 Best Juice to Drink Every Day, Says Science.

Replace sugary foods with fruit to curb sugar cravings.

Fruit is nutrient-dense, and it contains a lot of dietary fiber, which keeps the food in your stomach longer to stave off hunger. It controls blood sugar as well because a lot of fruits contain soluble fiber that acts as a gel in your intestinal tract and helps modulate blood sugars."

For more tips on avoiding high blood sugar, prediabetes, and diabetes, pick up a copy of our book The 14-Day No Sugar Diet.

Pair fruit with other fiber-rich food to crush sugar cravings faster.

Part of the Pritikin diet philosophy is building meals around whole foods and focusing on what they call "the #1 goal: satiety per calorie." That's achieved by choosing foods that will create the highest level of fullness and stay in the stomach the longest at the lowest calorie cost.

That points to another eating habit Ben-Asher recommends to control blood sugar and cravings: "We encourage people to eat fruit not by itself but in combination with other fiber-rich food sources like vegetables. It'll give you your greatest bang for your buck, helping you lose weight, which will also help your blood sugar control." You can also try combining fruit with proteins and fats like nuts and seeds, and no-added-sugar peanut butter to stay fuller longer, he says. "There's no one-size-fits-all approach."

RELATED: Try This Best Oatmeal Combination for Faster Weight Loss.

Best cravings-busting fruits

All fruit works to crush cravings, says Ben-Asher, although he's partial to berries due to their high fiber content. All types of fruit offer beneficial vitamins and satiating fiber.

For other ways to get more fiber in your diet, check out our story Popular Foods With More Fiber Than Oatmeal.

The post The #1 Best Eating Habit That Crushes Your Sugar Cravings, Says Dietitian appeared first on Eat This Not That.

Eat This Not That

Popular posts from this blog

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

lose weight No-exercise No-diet – super fast weight loss drink

To day in this post i will share with you A MAGICAL SLIMMING DRINK TO BURN FAT FAST .This Natural Drink to help SUPER FAST WEIGHT LOSS & also help to NO-EXERCISE NO-DIET WEIGHT LOSS FAST.

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw