To improve a person’s overall well-being, health experts have constantly recommended reducing junk food consumption, particularly those with high amounts of unhealthy refined sugars. However, this can be easier said than done for some since these sweet treats can be hard to let go of.

Fortunately, there are some healthy alternatives to sweets you can consider in case those cravings occur. Continue reading to learn more about what you can eat when you want something sweet but healthy.

However, before you take a closer look at these healthy alternatives to sweet cravings, ALWAYS remember to consume them in moderation. Even if some options do contain lesser amounts of unhealthy refined sugars, consuming too much of these will be counter productive and put you at risk for certain health problems.
 

What to Eat When Craving Something Sweet: Check This List

If you still crave sweets from time to time but are now more conscious of what you eat, try these healthy ways to satisfy sweet cravings:

1. Dark chocolate: Its flavanol content sets this apart from other kinds of chocolate. Flavanols are plant chemicals that may help provide antioxidant,¹ anti-inflammatory, and antimicrobial abilities, and assist in fighting health-damaging free radicals.
   
   Speaking of antioxidant properties, researchers noted that dark chocolate may help encourage mitochondrial activity in the body, raise levels of glutathione (a vital hormone), and ultimately aid in protecting the body from oxidative stress. Dark chocolate consumption may also help:
   1. Provide anti-diabetes benefits2
   2. Promote reduced insulin resistance and improved insulin sensitivity³
   3. Manage weight
   4. Lessen the risk for high blood pressure levels⁴
   5. Enhance blood vessel health
   6. Encourage undisrupted blood flow³

   To reap the potential benefits of this sweet treat, choose 70% dark chocolate or higher. Although the flavor is said to be more bitter, the higher the percentage, the higher the amount of cocoa and beneficial plant compounds. ^5,6

2. Berries such as strawberries and blueberries: Overall, berries of various colors are loaded in plant compounds like polyphenols and carotenoids that may help provide antioxidant⁷ and anti-inflammatory capabilities.⁸
   
   Some studies have reported that consumption of berries may help reduce the risk for cardiovascular disease. These fruits may act as an anti-inflammatory, antihypertensive, hypoglycaemic, and anticoagulant.⁹
   
   While there are many kinds of berries available, one choice to consider would be strawberries. These berries are rich in ascorbic acid (a type of vitamin C), vitamin B9, potassium, and manganese.⁸
   
   Most importantly, strawberries are loaded with antioxidants that may help lower the risk of cardiovascular problems. Said antioxidants may help prevent oxidation of bad LDL cholesterol and enhance vascular endothelial function. Aside from strawberries, blueberries are another good choice. These fruits also also have high amounts of ascorbic acid (vitamin C),¹⁰ as well as some amounts of vitamins B6, E, and K1, manganese, and copper.¹¹
   
   Researchers have discovered a plethora of health benefits linked to blueberries. For instance, blueberries may help reduce blood pressure and blood cholesterol levels, leading to an even lower risk for cardiovascular diseases and atherosclerosis. These fruits were also revealed to have antidiabetic abilities and assist in protecting pancreatic beta cells from oxidative stress caused by glucose.¹⁰
    
3. Greek yogurt: This is a type of yogurt that undergoes an additional straining process to remove whey that contains lactose.¹² Greek yogurt contains nutrients like protein, selenium, calcium, phosphorus, zinc, and vitamins A, B2, B5, and B12.¹³
   
   Research towards Greek yogurt is promising. One study revealed that healthy women who consumed Greek yogurt with 24 g of protein as an afternoon snack reported reduced hunger levels, increased satiety or fullness, and delays in subsequent eating or snacking.¹⁴
   
   On the other hand, Greek yogurt has also been linked to bone-related benefits due to its calcium content. In another study, young adult males who had Greek yogurt after doing a high-load, high-impact exercise program exhibited positive shifts in bone turnover and showed signs of bone formation while preventing resorption.¹⁵
   
   What makes Greek yogurt extra special is its probiotic content, since yogurt as a whole contains certain live bacterial cultures. Consuming probiotic-rich food like Greek yogurt may help regulate bowel movements, enhance your digestive health,¹⁶ promote balance between good and bad bacteria,¹⁷ and potentially reduce the risk for gut-related issues.
   
   In the long run, these probiotics may also contribute to enhanced gut health and improved well-being. Health experts note that a person’s gut is connected to the brain and can affect many of the internal processes that affect someone’s health, immunity included.¹⁸

Don’t Forget to Boost Your Fiber Intake Too

Where does this all-important nutrient come into play? Well, research has highlighted that consuming loads of fiber-rich food may help:¹⁹

• Control weight and/or blood sugar levels in diabetics
• Provide protection to the heart by inhibiting accumulation of some fat and cholesterol
• Lower your risk for heart disease as it may assist in lowering triglyceride and bad cholesterol levels
• Promote better digestive health and satiety by making you feel full for a longer period of time
• Improve overall gut health
• Eliminate bacteria and other unwanted substances in your gut
• Reduce the risk of colon cancer
• Promote weight loss since a lot of fiber-rich food choices are low in calories

Ideally, eat as much fiber-rich food as they can daily to reap this nutrient’s benefits. However, on days when these may not be the case, ask your doctor about a supplement like Glucopro^®! This gluten-free, lactose-free, water-soluble, and non-gelling supplement comes in a winter melon tea flavor.

What sets resistant maltodextrin apart from other forms of dietary fiber would be the health benefits linked to it. Studies have shown that resistant maltodextrin may help:

• Increase the presence of good bacteria in the body and reduce quantities of “virulent metabolites” ²⁰ that can make you ill
• Improve stool quality²¹ and promote intestinal regularity (more bowel movements)²²
• Manage and control the rise in blood glucose levels after meal times²³

Moreover, resistant maltodextrin is also stable against heat, freezing or cold temperatures, and acid.²⁴

With three sachets containing 16g of fiber, it may help you attain the daily recommended intake of 20 to 25g of fiber a day as highlighted in the Philippine Dietary Reference Intake (PDRI) for 2018.²⁵

Together with proper diet and exercise, take Glucopro^® three times a day! Dissolve one sachet in a 250mL glass of water, consuming it with each meal. Once a sachet is opened, consume the contents immediately.

On a final note, do remember that fiber supplements like Glucopro® are not meant to be substitutes for a healthy, fiber-rich diet. It’s only meant to give you an additional dose of this vital nutrient.

Glucopro^® is available in leading drugstores nationwide, and on Lazada and Shopee.

To know more about what to eat when craving sweets while on a diet, consult a health professional today.

Reminder: Always use Glucopro^® under medical supervision.

MAHALAGANG PAALALA: ANG GLUCOPRO^® AY HINDI GAMOT AT HINDI DAPAT GAMITING PANGGAMOT SA ANUMANG URI NG SAKIT.