Overconsumption of sweets is one of the reasons for a high body mass index and a number of diseases. Pink provides a list of foods that will help control your appetite and reduce cravings for desserts.
Dates are very sweet dried fruits. They are often used instead of sugar in baked goods and other desserts. Among the benefits of dates is that they contain fiber, potassium, iron and other useful substances. At the same time, dates contain a lot of fructose, which raises blood sugar levels faster than glucose and starts the process of fat deposition. Therefore, dates can be a healthy alternative to sweets when we are acutely hungry for sweets, but it is important to eat dates not on an empty stomach and limit yourself to two or three pieces at a time.
A glass of kefir is a healthy snack packed with protein, healthy bifidobacteria, and calcium. In addition, studies have shown that kefir (or yogurt) can help control appetite and sweet cravings. If you don’t have time for a full meal or the meal time hasn’t come yet, but you are hungry, drink kefir or eat a portion of yogurt without additives. This will help you later avoid overeating and the desire to eat foods with sugar. It is important that kefir is fresh, contains beneficial bacteria, and does not contain sugar, colorants, or other additives.
Eggs have enough protein, which helps you get full and not feel hungry. Studies have shownthat protein for breakfast, including in the form of eggs, helps reduce hunger and eat fewer harmful foods during the day. This is due to the fact that a high-protein breakfast suppresses the hunger hormone and increases the level of other hormones that make us feel full. If you consider that acute hunger and the inability to eat healthy food are often the reason why we eat rolls or sweets, an omelet in the morning can reduce the risk of such situations.
Fermented foods, including sauerkraut, are another source of beneficial bacteria. Due to this, sauerkraut can improve the balance of the intestines and reduce the level of pathogens. This, in turn, affects not only the microbiota of the body, but also the signals that our brain receives, including for choosing the type and amount of food. An incorrect balance of bacteria can trigger the production of hormones that cause appetite and the desire to eat foods high in sugar. Therefore, there is an opinion that sauerkraut, kim chi and other fermented foods that improve the intestines can help normalize appetite.
Another reason for cravings for sweets and increased appetite is a lack of carbohydrates during the day. Sweet potatoes contain a lot of carbohydrates, have a pleasant sweet taste, and are rich in fiber, vitamins A, C, and potassium. Baked sweet potatoes, mashed sweet potato soup, or a stew with them will add nutritional value to your meals, but in the long run, you’ll likely eat less by reducing your appetite and cravings for unhealthy foods.
Buckwheat, like other wholegrain foods, helps promote health. A meal with healthy whole grains is very satisfying, reducing the risk of complementing the lack of food with sweets, and the feeling of satiety lasts for several hours. Buckwheat (especially green) also contributes to the growth of the number of beneficial bifidobacteria and lactobacilli in the intestines. In addition, whole grains contain a lot of fiber, a complex of B vitamins, iron, magnesium, selenium, phosphorus and manganese. Include buckwheat, unpolished rice, bulgur, pearl barley, and quinoa in your menu to reduce cravings for sweets.
Chocolate bars are almost number one among harmful sweet snacks. Therefore, it is important to clarify that we are not talking about bars made from powdered milk and sugar with a small addition of cocoa (most industrial “chocolate”), but about dark chocolate, which has a minimum of sugar and more than 70% cocoa. Such a product contains healthy polyphenols, which play the role of antioxidants and reduce the number of inflammations in the body. So, studies have shown that polyphenols from cocoa improve heart health indicators. Therefore, if you really want sweets, give up the harmful bar, but do not test your will with complete asceticism: allow yourself one or two squares of dark chocolate.