Many of us try to cut back on sugar when we start to prioritize our health, especially when it comes to weight loss. But those mid-day (or late-night) cravings can be hard to fight! The good news is that, according to nutrition experts, consuming the right foods can make a major difference in keeping cravings under control naturally. While it may not be realistic or necessary to cut out sweets completely (and there are healthy treats out there!), reducing your sugar cravings can make your health efforts a bit easier. Certain ingredients are packed with fiber, healthy fats, and protein that help stabilize blood sugar levels, keep you fuller for longer, and reduce the urge to reach for cookies, candy, or sugary snacks.
We spoke to health experts to get the low-down on a few of the best craving-curbing options out there. And luckily, there are some seriously delicious options to choose from! Whether you prefer a handful of crunchy nuts or a creamy bowl of probiotic-packed Greek yogurt, your wellness dreams are within reach. Find some of the best foods for the job below.
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1. Avocados
"Avocados are a brilliant place to start," says Dr. Olalekan Otulana, GP and physician. Not only is this green ingredient delicious, but it's also great for you. Rich in monounsaturated fats and fiber, avocados are known for their ability to keep you full and satisfied.
"When someone has avocado on toast (as an example), it helps regulate appetite and reduce the urge to snack on sugary foods later in the day," he explains. Avocados are so tasty and so easy to incorporate into a variety of recipes—from smoothie bowls to eggs.
2. Kale
It might sound obvious that a vegetable can help you slim down and balance your blood sugar levels, but it's important to note just how beneficial kale is, especially. This vegetable is one of the most nutrient-dense leafy greens out there, and when you can find fun ways to incorporate it into your diet, you might just not be able to stop eating it.
"Among the most high-fiber of the greens, kale is high in raffinose, which is a complex carbohydrate that humans don't have the digestive enzymes to break down," adds Moody. "As a result, it takes a lot longer to pass through the digestive tract, meaning you stay fuller for longer after eating it, and there's no blood sugar spike. Making a small kale salad on the side of meals or making homemade kale chips to keep around in a pinch is a nutritious, effective way to curb cravings."
3. Pecans
Similar to kale and leafy greens, there are a lot of nuts and legumes that are great for trying to lose weight and get your health back on track. However, pecans are exceptionally great, as not only do they have a rich taste and crunchy texture, but they also have some neat properties you might not've known about.
"Pecans are rich in healthy fats and have a subtly sweet, buttery flavor, which can help satisfy cravings without causing sharp blood sugar spikes," says Benson. "The fat content slows digestion, helping promote more stable energy levels and longer-lasting fullness."
4. Walnuts
If pecans aren't your thing, walnuts are another great, satisfying choice, Dr. Otulana says. "Walnuts offer a healthy dose of omega-3s, which are great for brain health and mood stability—and can also influence cravings."
Try sprinkling a handful of walnuts over yogurt, blending them into smoothies, or munching on them as a quick snack between meals.
5. Eggs
If we had to choose one breakfast staple to always have on hand, it would probably be eggs. Whether boiled, scrambled, or poached, there's so much to love about this food.
"The fats and protein in eggs make them filling," Dr. Otulana says. "These fats help with blood sugar stability. That’s really the mechanism behind why they’re so effective at reducing sugar cravings." So cook 'em up how you like them and pair them with leafy greens, avocado, or a slice of whole grain toast. Yum!
6. Greek Yogurt
One of the foods that continues to dominate the health and wellness community is Greek yogurt. While nutritional benefits can be found in most types of yogurt, Greek yogurt is easy to purchase unsweetened, comes in low-fat variations, and also contains the added benefit of gut-healthy probiotics.
"Greek yogurt provides a powerful combination of protein and carbohydrates, which helps reduce rapid blood sugar spikes that can drive cravings," says registered dietitian Kathleen Benson, CSSD, CPT, RDN at VNutrition. "The protein supports satiety, helping you feel fuller for longer, while the carbs provide quick but steadier energy when paired together."
7. Oatmeal
Oats and oatmeal are an excellent breakfast staple, especially around this time of year when the weather is colder. They're hearty, versatile, and can help you pack in a lot of nutrients when consumed in the morning.
"Oats are a great carb source for those looking to curb cravings," explains registered dietitian Destini Moody, RD, CSSD, LD at Live it Up. "Unlike other simple carbohydrates that digest quickly without being effective at satisfying hunger, oats are full of soluble fiber. Not only does this type of fiber promote fullness, but it also helps slow digestion in a way that supports blood sugar control compared to other types of carbs."
