Sugar cravings are extremely common in modern day—many thanks to the eating habits and sugar intake of people in the Western world.
From sugary breakfast cereals like Lucky Charms and Cinnamon Toast Crunch, to the low fat diet craze of the 90’s, the high-carb and refined grain intake of the food guide pyramid, and popular (low protein) diets like vegan and vegetarian, our bodies have been primed since we were little kids to crave sugar and run off glucose (sugar).
As a result, we MUST. HAVE. SUGAR.
And I am not just talking about Hershey’s candy bars. “Sugar cravings” also show up as cravings for quick fuel—a granola bar, trail mix, fruit, coffee, anything to get more energy!
In fact, did you know that coffee cravings are often a sign of “low blood sugar”? And low energy is often a sign that you may be experiencing some “dysglycemia” (blood sugar imbalance). Your body needs fuel.
The problem is: If you continue to reach for snacky foods and treats (from cookies and brownies to pretzels and bananas), you’re going to continue to ride the blood sugar “roller coaster” all day long.
Enter: These 20 sweet alternatives to bust sugar cravings (according to a nutritionist).
To “bust” sugar cravings (and prevent the blood sugar rollercoaster), you want something with protein and/or healthy fat. These foods are more “stabilizing” for blood sugar and longer lasting in the system.
Hangry (Hungry + Angry) Moments: Protein & Healthy Fats
Eat these if you find yourself hungry
#1. Avocado, Sea Salt & Dulse Flakes
Half an avocado + pink Himalayan sea salt + seaweed (Dulse flakes) offers healthy fats with a little bit of mineral-rich salt to bring cortisol (stress hormones) back to balance.
#2. Turkey & Cheese Rollups
1 to 2 slivers of grass-fed cheddar cheese rolled up in a slice of organic turkey.
#3. Chicken Salad
— Primal Kitchen (@PrimalKitchenCo) February 8, 2022
Pulled chicken or wild caught tuna + avocado mayo + sea salt.
#4. Meatballs or Taco Meat
2-3 meatballs with paleo avocado ranch dressing, wrapped in a lettuce leaf.
#5. Trail Mix
1-2 tbsp raw cacao nibs + 6 raw macadamia nuts + 1-2 tbsp coconut flakes
#6. Crispy Chicken
Skin on chicken thigh or drumsticks, baked w/ ghee and sea salt.
#7. Pasture Raised Bacon Wrapped Asparagus or Green Beans
Quality bacon (think farmer’s market) and veggies.
#8. Canned Wild Salmon + Paleo Cesar Dressing
Mix salmon with Primal Kitchen Paleo Cesar dressing
#9. Plantain Chips & Dip
Plantain chips + guacamole
Sashimi or canned wild tuna wrapped in sea weed sheet with diced avocado and cucumber.
Gut Love Treats: Sweet Alternatives
Just want a little something after a meal to top it off. Ditch the sugar and reach for these instead:
#1. 100% Dark Chocolate + Kombucha
#2. Pecan Butter Ball
1 tbsp pecan butter+ 1 tbsp cacao nibs + sea salt
#3. Spoonful of Coconut Butter
Coconut butter is a healthy fat disguised as a “sweet treat.” A spoonful or two can hit the spot for a spoonful of sweet.
#4. Honey Hack
In honor of Mary Poppins, combine 1 tsp of coconut oil with 1 tsp of raw honey and a pinch of sea salt. This combo has a stabilizing effect on your blood sugar — preventing a spike in glucose, while tantalizing your taste buds.
#5. Cacao Trail Mix
1-2 tbsp raw cacao nibs + 1-2 tbsp of raw macadamia nuts.
#6. Baked Apple
Slice apple into 8 pieces. Spread on a baking sheet and sprinkle with cinnamon, sea salt and 1 tbsp of coconut oil or melted ghee. Bake apple at 375 for 15 minutes, then toss and bake for another 7 minutes.
#7. Ice Cream
1 can coconut milk + pinch of monk fruit or stevia or 1-2 tsp raw honey + 1/4 tsp vanilla bean extract + 1 pastured egg yolk + cinnamon + pink sea salt. Blend and store in a glassware tupperware container in your freezer. Add 1 tbsp cacao powder or 1/4 c fruit of choice.
#8. Berries & Coconut Yogurt
Half cup plain coconut yogurt + 1/4 cup berries + pinch of stevia and/or vanilla extract.
#9. Kombucha Popsicle
Kombucha of choice. Fill popsicle molds and freeze.
#10. Chocolate “Pudding”
Simple “pudding” with health fats and antioxidant rich chocolate. Add 1 can full fat coconut milk (canned) with 1/4 unsweetened cacao powder + 1 tbsp raw honey or pinch of monk fruit + 1/2 tsp pure vanilla + 1/4 tsp cinnamon. Chill the coconut milk in a large mixing bowl (only use the thick part at the top of the can and discard the water underneath). With a standard mixer or hand beaters, whip until stiff peaks form. Add remaining ingredients and whip until it forms a smooth mousse texture.
Dr. Lauryn’s Top Gut Love Treat
A one-two punch for a healthy gut and my top post-dinner ‘treat’ is a good ol prebiotic with a probiotic.
Yum. Yum. In the tum.
For more inspiration, schedule an appointment for a Custom Body Blueprint (nutrition, lifestyle and supplement game plan) for you to feel your best!