Cravings for sweets are extremely common, especially among women. This feeling can occur when you are in a bad mood, due to changes in hormone levels during your period, or you simply want to eat sweets for no reason at all. People who are craving sweets often find it harder to control themselves before food and eat things that they know are not good for their health. This will lead to excessive calorie intake and when continued regularly, the inevitable consequence is overweight and obesity. However, there are ways to avoid this problem and you can use food itself to fight sweet cravings. Here are 18 foods that have been shown to have this effect.

1. Ceracare: Type 2 Diabetes & Blood Sugar Support
18 foods that help fight sweet cravings
Most of us will have a sweet craving from time to time and enjoying a piece of cake or candy should
be no problem.
Table of contents
Fruits
Berries
Dark Chocolate
Chia seeds
Sugar-free gum or mints
Kinds of bean
Yogurt
Palm fruit
Yam
Meat and fish
Sugar-free carbonated soft drinks
Prunes
Egg
Fruit cereal
Fermented food
Grains
Vegetable

2. Cravings for sweets are extremely common, especially among women.
This feeling can occur when you are in a bad mood, due to changes in hormone levels during your
period, or you simply want to eat sweets for no reason at all.
People who are craving sweets often find it harder to control themselves before food and eat things
that they know are not good for their health.
This will lead to excessive calorie intake and when continued regularly, the inevitable consequence is
overweight and obesity.
However, there are ways to avoid this problem and you can use food itself to fight sweet cravings.
Here are 18 foods that have been shown to have this effect.
1. Fruits
When craving sweets, most people turn to high-fat and high-sugar foods like cookies or cakes.
However, replace these unhealthy snacks with some fruit when you feel a sweet craving.
Fruit is naturally sweet, but also contains many beneficial plant compounds and fiber, so it will help
you satisfy your cravings without harming your health.
When you have a sweet tooth, it's okay to eat fruits with a slightly higher sugar content, such as
longans, mangoes or grapes.
If you're still feeling hungry, try mixing fruit with some yogurt for a delicious, low-calorie
snack. Yogurt also contains a lot of protein, so it will create a feeling of fullness for a long time and
limit cravings later.
2. Berries

3. Berries are a great, nutritious choice to suppress sweet cravings. Some popular berries include
strawberries, blueberries, raspberries, grapes, etc.
These fruits have a sweet taste but are rich in fiber, so the sugar content is quite low.
As a result, berries are a great choice to satisfy sweet cravings and are also a suitable snack to eat
when "sorry".
In addition, berries contain many plant compounds and have strong antioxidant and anti-
inflammatory properties.
This means they work to reduce the risk of chronic diseases like heart disease and diabetes.
Summary: Berries are sweet but high in fiber and low in sugar. Regular consumption of berries
reduces the risk of heart disease and diabetes.
3. Dark Chocolate
Chocolate is one of the most sought-after foods when craving sweets, especially for women.
However, if you have a craving for chocolate, you should choose dark chocolate instead of milk
chocolate, white chocolate or other chocolate-based snacks.
Dark chocolate is chocolate that contains more than 70% cocoa and also has polyphenols – a group
of healthy plant compounds.
Several studies have shown that the antioxidant and anti-inflammatory effects of polyphenols
improve symptoms of cardiovascular disease.
However, like other types of chocolate, dark chocolate also contains sugar and fat, so it is best to eat
only a few small pieces at a time to satisfy cravings rather than eating too much.
Summary: Swapping milk chocolate and chocolate products for dark chocolate is healthier because
dark chocolate contains less sugar and also contains polyphenol compounds.
4. Chia seeds
Chia seeds are a good source of many important nutrients, including omega-3 fatty acids, soluble
fiber and several healthy plant compounds.
In fact, soluble fiber makes up about 40% of chia seeds.
This type of fiber easily absorbs water and swells to form a jelly-like paste inside the stomach thus
helping us feel full for longer and suppressing cravings.
Chia seeds are an ingredient that can be used in many different dishes, you can add them to tea,
juice, make jellies or simply mix with water and drink.
Summary: Chia seeds contain a lot of soluble fiber, so they will help you feel full longer and limit
cravings for sweets.
5. Sugar-free gum or mints
Chewing gum can be an effective way to control cravings for sweets.
Gum and mints are often made with artificial sweeteners that are sweet but have very few calories
and no sugar.

4. Several studies have found that chewing gum can help control hunger, cravings, and reduce
consumption of high-carb foods.
In addition to fighting sugar cravings, chewing gum after meals is also good for teeth, but you need
to choose the right kind of sugar-free.
6. Legumes
Legumes like black beans, red beans, chickpeas, lentils or white beans are great sources of fiber and
plant-based protein.
200 grams of lentils can provide about 20 grams of protein and 16 grams of fiber.
Both of these nutrients work to increase satiety. Therefore, adding legumes in your diet will help you
feel full for longer and reduce cravings for sweets due to hunger.
Thanks to that, studies have proven that eating beans can help with weight loss.
Part of the reason is due to the appetite-reducing effect of legumes.
Summary: Legumes like lentils, black beans, and chickpeas are good sources of protein and
fiber. Eating these foods in your daily meals will help reduce hunger and reduce cravings.
7. Yogurt
Yogurt is a healthy snack that is high in protein and rich in calcium.
In addition, some studies have shown that yogurt has the effect of keeping us full for a long time,
reducing hunger and cravings.
In one study, healthy-weight women ate Greek yogurt - one of the most protein-rich types of yogurt
- for an afternoon snack and felt less hungry, thus eating less. at dinner compared to those who had
a low-protein snack or no snack.
To get the maximum benefits, choose yogurt that contains probiotics and is unsweetened.
8. Dates
Dates are a popular fruit jam that is rich in nutrients and also very sweet.
Although dried and processed into jam, dates are still a rich source of fiber, potassium, iron and
beneficial plant compounds.
Eating a few dates instead of a can of soda or candy will help satisfy your cravings for sweets and
also provide your body with the nutrients it needs.
However, dates are very sweet, so it is not recommended to eat a lot, but should only eat a
maximum of 3 at a time.
9. Sweet potatoes
Sweet potatoes are nutritious, sweet and create a feeling of fullness quickly. This root vegetable
contains mostly carbs but also fiber and some vitamins and minerals like vitamin A, vitamin C and
potassium.
Sometimes, the reason we crave sweets is because we eat too little during the day.

5. Eating a carb-containing food like sweet potatoes can help avoid this by adding extra calories to a
meal and making it more balanced, while helping to reduce cravings for sweets.
Summary: Sweet potatoes can satisfy cravings for sweets and help create a feeling of fullness so that
you don't
have to eat later.
10. Meat and fish
Including enough animal protein sources such as pork, beef, poultry or fish in meals can help prevent
cravings for sweets.
For people who are losing weight, eating enough protein is very important to reduce cravings,
thereby reducing calorie intake and weight loss.
In one study, when participants followed a diet that consisted of 25% of total calories from protein,
cravings were reduced by 60% and the desire for late-night snacking was halved compared to when
eating. less protein.
So, if you are on a diet and feel cravings for sugary foods, add animal protein sources such as meat,
poultry or fish in your daily meal.
If you are a vegetarian, you can choose plant-based protein sources such as legumes, especially
soybeans and nuts. These foods also have the same effect as animal protein.
11. Smoothies
If you're craving something sweet and also need a snack, smoothies are a great option. You can
blend the fruits with yogurt to increase the nutrient content and make it more delicious.
The sweetness of the fruit combined with the satiety effect of yogurt will help satisfy the need for
sweetness and at the same time provide a lot of healthy nutrients.
When making smoothies, blend the whole fruit, not just the juice, for added fiber.
12. Sugar-free carbonated soft drinks
Carbonated soft drinks contain a large amount of sugar and consuming a lot of sugary drinks is not
only a leading cause of obesity, but can also lead to a number of other diseases such as
cardiovascular disease and diabetes.
However, for many people, completely giving up sugary drinks is very difficult.
In fact, people who regularly drink carbonated soft drinks will often feel sweet cravings after
abstaining from this beverage.
One solution is to switch to the sugar-free version. These products contain artificial sweeteners so
they still taste sweet. This helps to meet needs without consuming too much sugar and calories.
13. Dried plums
Like dates, prunes are also rich in fiber and nutrients and also taste very sweet.
Thanks to that, you can choose prunes for snacks instead of candies when you feel craving.
The high fiber content and natural sorbitol in prunes also help relieve constipation. Sorbitol is a
natural sugar alcohol that has a sweet taste but is slowly absorbed in the digestive system.

6. 14. Eggs
Eggs are a very protein-rich food, so they will fill you up quickly, stay full for a long time, and control
cravings, including cravings for sweets.
In fact, research has shown that eating breakfast with protein-rich foods like eggs reduces hunger
and helps people eat less throughout the day.
This is partly because the protein inhibits the hunger hormone ghrelin and increases levels of several
satiety hormones, including peptide YY (PYY) and glucagon-like peptide-1 (GLP-1).
So eating breakfast with eggs will help you feel full longer and limit cravings.
Summary: Eggs are a very good choice for dieters, especially when eaten for breakfast. Eggs help you
feel fuller for longer and reduce cravings for sweets throughout the day.
15. Fruit cereals
Fruit cereal is a product consisting of dried fruits and nuts mixed together
Each product has different ingredients, but fruit cereals are a great option if you're craving a snack.
The sweetness of dried fruit helps to satisfy cravings and the high fiber and protein content in nuts
helps to create a feeling of fullness and curb cravings.
Nuts also contain good fats and plant compounds, so they also provide a number of other health
benefits, such as reducing the risk of cardiovascular disease and diabetes.
Therefore, by mixing dry fruits and nuts, these products are not only an ideal snack choice for people
who are in need of weight loss, but also healthy.
However, depending on the ingredients, fruit cereals can contain a lot of calories, so only eat a small
amount at a time.
Summary: Fruit cereals combine the sweetness of dried fruit with the nutritional value of nuts. This
not only helps satisfy the craving for sweets but also brings many benefits to the body.
16. Fermented foods
Fermented foods like yogurt, kimchi, kombucha, and pickles are full of beneficial bacteria.
The addition of these bacteria increases the number of beneficial bacteria and reduces the number
of harmful bacteria in the gut. Therefore, eating fermented foods will help maintain a healthy
digestive system.
In fact, bacteria in the gut also affect many substances in the body and can "communicate" with the
brain through the hormones and compounds they produce.
As such, our gut bacteria may also affect the amount of food we consume in a number of different
ways. Some of the compounds the bacteria produce even mimic hunger hormones or satiety
hormones in the body, thereby affecting hunger and cravings.
Based on this, there should be some suggestion that adding fermented foods to the diet helps curb
hunger and cravings.
However, to date there have been no scientific studies confirming the impact of fermented foods on
cravings. More studies will be needed to verify this.

7. Summary: Fermented foods help maintain a healthy gut and can affect appetite as well as food
intake.
17. Whole Grains
Whole grains are high in fiber and nutrients like B vitamins, magnesium, iron, phosphorus,
manganese, and selenium.
Eating whole grains helps us live longer, healthier lives, and their high fiber content also helps keep
us feeling fuller for longer.
Whole grains also promote the growth of beneficial bacteria such as Bifidobacteria, Lactobacilli and
Bacteroidetes in the gut.
The satiety effects of whole grains don't just come from their high fiber content. It is thought that
the effect of whole grains on the gut microbiota may also contribute to this effect, but more
research is needed to prove it.
However, because whole grains have so many benefits without harming the body, keep adding foods
such as brown rice, dragon blood rice, glutinous rice, beans, sesame (sesame), … in the diet to
maintain satiety and reduce cravings for foods high in sugar.
Summary: Whole grains are high in fiber and help you feel full for longer.
18. Vegetables
Although eating vegetables does not directly satisfy cravings for sweets, eating more vegetables in
your daily meal will help with the weight loss process.
Vegetables are high in fiber and low in calories. Vegetables also contain a lot of beneficial nutrients
and plant compounds.
When the diet is rich in vegetables, you will be able to eat until full without taking in many
calories. In addition, thanks to the rich in fiber, adding more vegetables in the meal is a way to
reduce cravings throughout the day.
Eating a lot of vegetables is one of the habits that brings the greatest health benefits and also
reduces the risk of diseases such as cardiovascular disease, obesity and cancer.
Summary: Adding more vegetables to your meal will help you feel full, reduce hunger during the day,
and prevent cravings for sweets due to hunger.
Article summary
Most of us will have a sweet craving from time to time and enjoying a piece of cake or candy should
be no problem.
However, if you often crave sweets or eat too many sweets, you should reconsider your diet.
If you need something sweet, try swapping sugary treats for the healthier options in this article.
Ceracare: Type 2 Diabetes & Blood Sugar Support