Sugarless: A 7-Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Your Addiction

by Nicole Avena

Avocados, like berries, get their own category as a standout fruit because they have proven that the combination of fat and fiber can also be a hunger-crusher. In a clinical trial, avocados were substituted for carbohydrate-dense, low-fat breakfast ingredients. The trial found that the satiety hormones in the brain were more prevalent after consuming the avocado versus the high-carb meal. This can prevent sugar cravings by reducing the overall feelings of hunger.

For decades, it has been known that nut consumption can help improve our health, including lowering cardiometabolic markers and BMI. Pistachios can therefore displace the need for sweets and promote an overall healthy dietary pattern. They’re packed with protein, which is an important factor when addressing sugar addiction.

So, grab a handful of pistachios next time you feel a sugar craving coming on, or build your own sugar-free trail mix using pistachios and other on-the-go foods such as cacao nibs.

Chia seeds are full of essential fatty acids that fuel our body and its pathways. They are also a complete plant protein, containing all nine essential amino acids. This is important because it means these seeds are of high biological value (HBV). HBV proteins are easier for our bodies to absorb and utilize, and therefore control sugar cravings. Finally, chia seeds have a lipid profile that has been proven to prevent blood glucose spikes and improve blood lipid profiles.

The overall nutritional components of chickpeas make them a great choice for overcoming sugar addiction. They have little flavor and are very versatile, while still packing a total of 18 to 22 g of fiber per 100 g of chickpeas! Fiber is split into insoluble and soluble categories. Chickpeas contain both kinds of fiber, making them beneficial to the overall gut microbiome diversification. Having a diverse gut microbiome can improve cravings along the gut-brain connection and signal hunger and fullness to the brain at a more efficient rate.

Oats are a whole-grain powerhouse. They contain fast-digesting and slow-digesting carbohydrates that provide your body with a boost of energy and prevent fatigue. Fatigue is one of the leading causes of sugar cravings. When we are tired, our body craves fast-digesting energy (like sugar). Oats, however, can benefit our bodies much more than sugar can. Oats contain a soluble dietary fiber called beta-glucan. Beta-glucan has been shown to reduce postprandial (after feeding) glucose values as well as cholesterol.

Polyunsaturated fatty acids (PUFA) found in olives when combined with carbohydrate intake have been shown to regulate our glucose-insulin homeostasis. But how is this important when trying to break a sugar addiction? Our bodies utilize glucose as our main energy source. While glucose is a good thing to have around, glucose that lingers in our bloodstream is problematic. Insulin comes in to help by signaling to the body that it’s time to absorb the glucose from our blood into our cells. Homeostasis between these mechanisms is crucial when evaluating insulin resistance, which is a common condition among those who consume too much sugar in their diets.

Sweet potatoes have almost the same macronutrients as regular white potatoes, but they stand out because of their micronutrient content. Sweet potatoes contain an inactive form of vitamin A known as carotenoids.

Sugar stimulates dopamine, or the happy neurochemical. Vitamin A can help combat this by reducing sugar cravings and regulating the release of dopamine.

Unsweetened Greek yogurt is packed with protein and a great replacement for normally high-fat condiments and ingredients like sour cream. The protein in Greek yogurt is a complete protein and is known for keeping us satiated for long periods of time and therefore prevents sugar binges at night.

Spirulina is a nutritional powerhouse alga that is dried into a bright green powder for consumption. It contains multiple vitamins and minerals, and there is also evidence to support its role in reducing appetite and blood lipid levels. Spirulina was used in a placebo-controlled study to see its effect on appetite and lipid profiling. The findings showed significant reduced appetite when the participants consumed 1 g per day of spirulina in their diets.

You can also disguise spirulina in spreads such as mashed avocado, and condiments such as mayo and ketchup!

Evidence shows that when people are stressed, they consume high fat and sugary foods more frequently. A cycle emerges in which stress stimulates the hormone cortisol, and cortisol stimulates appetite. In times of stress, these highly palatable comfort foods provide us with a sense of pleasure or distract us from the stress. The way to make sure that you’re not letting stress dictate your diet is to ensure you are properly evaluating your stressors.

Eating sugar as a habit doesn’t align with your current health goals, so finding alternatives to cope with stress outside of eating can be extremely beneficial to your mental well-being. There have been many studies done on food patterns and healthy eating in relation to mindfulness activities. What is a mindfulness activity, you may ask? These practices can include anything from breathwork, stretching, meditation, or journaling, to things like doing a jigsaw or word puzzle, sewing, making crafts, or cleaning. It’s more about keeping your mind occupied and your hands busy than it is about what activity you do. Scientists have found that meditation and mindfulness training have helped many in preventing binges on unhealthy foods, and overall support a healthy lifestyle free of emotional eating.

Findings from dieting literature suggest that self-monitoring is vital to prevent a diet relapse. People who lost weight and maintained it were more likely to keep track of what they ate during the day as well as recognizing specific times when a lapse is more common. Tackle negative emotions and emotional eating head on by actively working to recognize them.

This has become detrimental to our health because those of us who eat more than five meals at home per week are less likely to be overweight or obese and have a lower percentage of body fat compared to those who eat fewer than three meals per week at home.

While this isn’t the case for everyone you associate with, there is evidence to suggest that best friends and same-sex friends can potentially influence your weight. If your friend is obese, your odds of also being obese shoot up to 50 to 80 percent.

Responses like “I’m already stuffed” or “I’m going to have a coffee instead because I need some energy” can and often do immediately handle things.

The most recent recommendation by the World Health Organization (WHO) is to have no more than 10 percent of your calories come from added sugars, and acknowledge that if it were less than 5 percent, it would be even better.

Oatmeal Breakfast Cookies Makes 6 cookies Tired of boring old regular oatmeal? Sick of overnight oats? To change things up, try turning your breakfast oatmeal into cookies! This recipe pairs fiber-rich oats with fruit for sweetness. These oatmeal breakfast cookies are great for digestion and make the perfect recipe to wake up to. INGREDIENTS 1 ripe medium banana 1½ cups rolled oats 1 teaspoon baking powder ¼ teaspoon pure vanilla extract ¼ teaspoon fine sea salt Preheat the oven to 350°F. Line a baking sheet with parchment paper. In a medium bowl, thoroughly mash the banana using a fork. Add the oats, baking powder, vanilla, and salt. Stir until well combined. Form the mixture into 6 even balls and place them on the prepared baking sheet, then press down on each one with your palm to form rounds approximately ¼ inch think. (The cookies will not spread during baking.) Bake for about 15 minutes, until the cookies start to turn golden brown. Let cool for 10 minutes before serving or storing.

Sheet Pan Roasted Root Veggies Serves 8 This is the perfect side dish to accompany your dinner if you are aiming to keep your sugar cravings at bay. Packed with nutritious root veggies, this sheet pan side provides healthy starches without the sugar crash. This recipe is for a big batch—make it on the weekend, and you will have a healthy veggie side to accompany your meals throughout the week. INGREDIENTS 4 large carrots, cut into 1½-inch pieces 4 medium parsnips, peeled and cut into 1½-inch pieces 3 or 4 golden beets, trimmed, peeled, and cut into wedges 1 pound red potatoes, scrubbed and quartered 1 medium red onion, cut into wedges ½ cup extra-virgin olive oil, plus more as needed 3 tablespoons fresh lemon juice 1 teaspoon fine sea salt ½ teaspoon freshly ground black pepper ½ cup fresh parsley, chopped 3 tablespoons dried rosemary Preheat the oven to 425°F. Position an oven rack in the center of the oven. In a large bowl, toss the carrots, parsnips, beets, potatoes, and onion with the olive oil, lemon juice, salt, and pepper. Spread the vegetables in an even layer over two large rimmed baking sheets. Roast the vegetables for 40 minutes, or until slightly browned around the edges, tossing the vegetables with a rubber spatula halfway through and rotating the pans to avoid burning. To serve, transfer the roasted vegetables to a large bowl and sprinkle with the parsley and rosemary. Store leftovers in an airtight container in the refrigerator for up to 4 days. Note: This i...

Instead of adding 1/2 cup olive oil, use spray bottle

Sugarless BBQ Sauce Makes 1½ cups Do you often find yourself needing something to dip your food into to jazz it up? I can relate, especially when it comes to boring chicken or salmon. This recipe is for all the big dippers out there. Commercial BBQ sauces have tons of added sugar, but this one has none. With the same core flavors as packaged BBQ sauce, you won’t miss the original. Make a batch and store it in the fridge to use as needed for cooking, marinating, and dipping. INGREDIENTS ¼ small yellow onion, grated 1 large garlic clove, grated 1 (6-ounce) can tomato paste 2 tablespoons apple cider vinegar 2 tablespoons white wine vinegar 2 tablespoons Worcestershire sauce 1 teaspoon chili powder 1 teaspoon fine sea salt ½ teaspoon freshly ground black pepper ½ teaspoon adobo sauce (see Note) ¼ teaspoon ground cinnamon In a medium saucepan, combine the onion, garlic, tomato paste, apple cider vinegar, white wine vinegar, Worcestershire, chili powder, salt, pepper, adobo sauce, cinnamon, and ⅓ cup water. Bring the mixture to a boil over medium-high heat, then reduce the heat to low. Simmer, uncovered, stirring regularly to prevent sticking, for about 15 minutes, until the mixture begins to thicken. Pour into an airtight container, let cool slightly, and refrigerate for at least 1 hour before using. Store in the airtight container in the refrigerator for up to 2 weeks. Notes: Want a thicker sauce? Whisk 1 teaspoon cornstarch into a few tablespoons of water, and then add into t...

Sugarless Classic Ketchup Makes 2¼ cups Ketchup is a staple in most refrigerators, but store-bought varieties can have a ton of added sugar. But not to worry—you can make this simple version at home. The blend of spices complements the tomato—your burgers and fries will thank you! INGREDIENTS 1 (12-ounce) can tomato paste ½ cup white vinegar 1 teaspoon onion powder 1 teaspoon garlic powder ¾ teaspoon fine sea salt ½ teaspoon paprika ½ teaspoon Worcestershire sauce ¼ teaspoon freshly ground black pepper ⅛ teaspoon ground cloves ⅛ teaspoon ground mustard In a medium saucepan, combine 1 cup water, the tomato paste, vinegar, onion powder, garlic powder, salt, paprika, Worcestershire, pepper, cloves, and mustard. Bring to a simmer over medium heat, whisking occasionally, about 2 minutes. Cover and reduce the heat to low. Cook for about 15 minutes, until thickened. Remove from the heat and let cool before serving or storing. Store in an airtight container in the refrigerator for up to 2 weeks.

Frozen Yogurt Bark with Nuts and Berries Serves 4 This healthy frozen yogurt bark is simple to make and will become the guilt-free answer to your sweet cravings! You can make up a few batches of these to keep on hand in your freezer as a healthy—and sugarless—sweet treat. The best thing about this recipe is that the toppings are completely customizable based on your preferences. You can switch out the nuts for seeds and the cacao nibs for coconut flakes, if you like. INGREDIENTS 1 cup unsweetened vanilla yogurt (see Notes) ¼ cup chopped nuts of your choice (see Notes) ¼ cup whole raspberries, chopped strawberries, halved blackberries, or whole blueberries 1 tablespoon cacao nibs Line a 9-inch square baking pan with parchment paper. Spoon the yogurt into the lined pan and spread it out into an even layer, about ¼ inch thick (it will not cover the whole surface of the pan). Sprinkle the nuts evenly over the yogurt, followed by the berries and cacao nibs. Freeze for 1 hour before serving. To serve, break up the bark into smaller pieces. Store, covered, in the freezer for 1 to 2 weeks. Notes: Any type of yogurt will work. I recommend coconut yogurt, Greek yogurt, oat milk yogurt, or soy yogurt. For the nuts, I recommend almonds, pistachios, or cashews.

Blueberry Oatmeal Muffins Makes 8 muffins I love muffins, but the ones you find at the store are basically cake disguised as something supposedly healthy. It is almost impossible to find store-bought muffins without added sugar, so I make my own. You can use any type of fruit, but frozen or fresh blueberries are my go-to. Frozen wild blueberries are a great option, as they have twice the antioxidants as regular blueberries and are also known to help reduce cravings for sugar—an added bonus! INGREDIENTS: 1¼ cups rolled oats ½ cup unsweetened coconut flakes ½ teaspoon baking soda ¼ teaspoon fine sea salt ½ cup mashed banana or unsweetened applesauce ¼ cup milk of choice 2 large eggs 1 teaspoon pure vanilla extract 1 cup fresh or frozen blueberries (see Notes) Preheat the oven to 350°F. Line eight wells of a muffin tin with paper liners. In a blender, combine the oats and coconut and blend to a fine powder, about 30 seconds (see Notes). Transfer the mixture to a medium bowl and stir in the baking soda and salt. In another bowl, mix the banana, milk, eggs, and vanilla. Add the dry ingredients to the wet ingredients and mix just until combined, then gently fold in the blueberries. Divide the batter among the lined wells of the muffin tin, using about ⅓ cup for each. Bake for about 20 minutes, until golden, soft, and fluffy. Let cool before serving or storing. Store in an airtight container in the refrigerator for 4 to 5 days (see Notes). Notes: If you use frozen blueberries, th...