Sugar cravings are when you experience a strong urge to eat something sweet and find it difficult to control yourself. Do you often find yourself in the middle of it? If yes, then there are certain foods and beverages, such as fruit, yoghurt, sweet potatoes, and smoothies, that may reduce your cravings. Foods that contain whole grains, fibre, and protein may also keep you feeling fuller longer.

Fruit

When craving sugar, swapping junk food for fruit can provide a sweet hit while offering numerous health benefits. Fruits are naturally sweet and rich in fiber and plant compounds, which are linked to a lower risk of chronic diseases like type 2 diabetes, cardiovascular issues, and certain cancers. They also support sustainable weight management and mental well-being. For a more satisfying snack, opt for fruits with higher sugar content, like mangoes or grapes, or add fruit to yogurt.

Berries

Berries are a great choice for curbing sugar cravings due to their sweetness and high fiber content. This combination helps keep you full longer, making them an excellent option for habit-driven cravings. Berries also offer powerful antioxidants and anti-inflammatory properties, which help reduce the risk of chronic diseases such as heart disease and diabetes.

Dark Chocolate

If you're craving chocolate, dark chocolate is a healthier alternative. It contains polyphenols, plant compounds that provide antioxidant and anti-inflammatory benefits for heart and cognitive health. Compared to milk chocolate, dark chocolate has less sugar and offers more polyphenols. However, it’s best to consume it in moderation.

Snack Bars

Not all snack bars are healthy, but there are low-sugar options available. Choose bars made with whole foods like oats, fresh or dried fruit, and avoid those with added sugars like honey or agave syrup. Alternatively, you can make your own healthy snack bars at home.

Chia Seeds

Chia seeds are rich in omega-3 fatty acids, fiber, and plant compounds. The soluble fiber in chia absorbs water and forms a gel-like substance that promotes fullness, potentially preventing sugar cravings. You can also use chia seeds to make a nutritious dessert like chia pudding.

Sugar-Free Chewing Gum or Mints

Sugar-free gum or mints, sweetened with artificial sweeteners, provide a sweet taste without added calories. Studies suggest that chewing gum may help control hunger and sugar cravings. Plus, it’s beneficial for oral health, potentially reducing the risk of cavities.

Lentils

Lentils are an excellent source of fiber and protein, with one cup providing 18g of protein and 15.5g of fiber. These nutrients increase feelings of fullness, which can help reduce hunger-driven sugar cravings. Lentils also aid in weight management and support healthy blood sugar levels.

Yogurt

Yogurt is a protein-rich, calcium-packed snack that may help reduce sugar cravings and regulate blood sugar levels. Opt for yogurt that contains live cultures and no added sugar to maximize its benefits.

Dates

Despite being high in sugar, dates are packed with nutrients and may help curb sugar cravings. Studies show that consuming dates daily can improve cholesterol levels and quality of life without raising blood sugar significantly. Pair dates with nuts like almonds for a sweet and crunchy treat.

Sweet Potatoes

Sweet potatoes are naturally sweet and filling, making them a satisfying choice when craving sugar. They’re rich in fiber and various vitamins and minerals. Including sweet potatoes in your meals can balance your diet and prevent sugar cravings.

Meat, Poultry, and Fish

Including protein-rich foods like meat, poultry, or fish in your meals can help prevent sugar cravings. Protein suppresses hunger and regulates food intake, which may be especially helpful for weight management.

Smoothies

Smoothies made with fruit and yogurt can be a nutritious way to satisfy a sweet craving. Combining fruit’s natural sweetness with the filling properties of yogurt provides essential nutrients while curbing sugar cravings. Be sure to use whole fruits to retain fiber.

Sugar-Free Soda

Switching to sugar-free soda can help satisfy cravings for sugary beverages without the added sugar and calories. This can be a good alternative if you’re trying to reduce your intake of sugary drinks while still indulging in something sweet.

Prunes

Prunes, or dried plums, are high in fiber and naturally sweet, making them a great alternative to candy. They also help relieve constipation due to their fiber content and the sorbitol, a sugar alcohol, they contain.

Eggs

Eggs are a high-protein food that can keep you feeling fuller for longer. A protein-rich breakfast like eggs may suppress hunger hormones and reduce the urge to snack throughout the day, helping manage sugar cravings.

Trail Mix

Trail mix, often made with dried fruits and nuts, can be a satisfying sweet snack. The dried fruit helps curb cravings, and nuts provide healthy fats and protein. However, trail mix can be calorie-dense, so stick to a small serving size.

Fermented Foods

Fermented foods like kimchi, kombucha, and sauerkraut are beneficial for gut health. The probiotics in these foods can influence hunger and cravings, potentially helping to prevent sugar cravings by promoting a balanced gut microbiome.

Whole Grains

Whole grains are high in fibre and rich in essential nutrients, including B vitamins and minerals like magnesium and selenium. Consuming whole grains can help increase fullness and reduce the frequency of sugar cravings while also supporting gut health.

Vegetables

Vegetables are high in fibre, low in calories, and rich in essential nutrients. Regular consumption of vegetables can improve overall health and help you feel more satisfied throughout the day, potentially reducing sugar cravings.

Magnesium supplements are everywhere. Whether you see it on pharmacy shelves or wellness blogs and social media where influencers who swear by them. You’ve probably heard someone claim that a daily magnesium tablet can help you sleep better, ease muscle cramps, or boost your mood. But do you actually need one, or is this just another wellness trend gone too far?

What Is Magnesium and Why Do We Need It?

Magnesium is an essential mineral that plays a crucial role in over 300 biochemical reactions in the body. It helps regulate muscle and nerve function, supports a healthy immune system, builds protein, maintains blood sugar and blood pressure levels, and aids in energy production.

Because the body doesn’t produce magnesium on its own, it must come from external sources such as food or supplements. The recommended daily intake varies: 310–420 mg for adults and 30–410 mg for children, depending on age and sex.

The good news? A balanced diet can easily meet these requirements. Magnesium-rich foods include nuts and seeds, leafy green vegetables, legumes, seafood, whole grains, and meat. Even dark chocolate can help, 100 grams of dark chocolate contains around 146 mg of magnesium.

Who Is at Risk of Magnesium Deficiency?

Most people get enough magnesium from food, but certain groups are more vulnerable to deficiency. These include people with gastrointestinal disorders such as Crohn’s disease or coeliac disease, those with type 2 diabetes, people who consume excessive alcohol, and older adults.

If you’re low on magnesium, you might notice symptoms such as muscle twitches, spasms, fatigue, low appetite, nausea, or an irregular heartbeat. However, the only way to confirm a deficiency is through a blood test prescribed by your doctor, which, in most cases, is covered by Medicare.

Can Magnesium Supplements Really Help?

Magnesium supplements are often promoted as a solution for muscle cramps, migraines, and insomnia. But do they actually work?

While magnesium deficiency can lead to cramps, most cases of muscle cramps are not due to low magnesium. Research shows limited evidence that supplements prevent cramps, especially in older adults.

The link between magnesium and better sleep is also unclear. Some studies found it helped people fall asleep faster, while others found no significant difference.

When it comes to migraines, evidence is stronger. Studies suggest that taking 122–600 mg of magnesium daily for 4–24 weeks may reduce the frequency and severity of migraines in some people.

Are Magnesium Supplements Safe?

In general, magnesium supplements are safe when taken in the recommended amounts. However, too much can lead to nausea, abdominal cramps, and diarrhea, because magnesium draws water into the intestines.

Taking extremely large doses (around 5,000 mg daily) can cause magnesium toxicity, which is dangerous. Always check with your doctor before starting supplements, especially if you take other medications.

Different Forms and What to Watch Out For

Magnesium is available in tablets, powders, and even topical forms like creams and bath salts. While these skin-based products may raise magnesium levels slightly, they’re less effective than oral supplements or food sources.

When buying supplements, check the label carefully. Most tablets contain 150–350 mg of magnesium, but formulations vary widely. Some also include additional nutrients like vitamins B6, C, or D, and minerals like calcium or manganese.

Be cautious with vitamin B6, high intake can cause nerve damage over time. If you already take a multivitamin containing B6, avoid magnesium supplements that also include it.

Milk is one of the most common items found in every household and is considered a wholesome food packed with calcium, protein, and vitamin D.

It plays an important role in maintaining strong bones, building muscles, and supporting overall health. Because of its nutritional richness, milk is often called a complete food. However, it is essential to ensure that the milk you consume is pure and free from adulteration. Contaminated or diluted milk can lose its nutritional value and even harm your health. Fortunately, there are simple methods you can try at home to find out whether your milk is pure or adulterated.

What Is Milk Adulteration?

Food adulteration is the intentional act of reducing the quality of food by mixing or replacing it with inferior substances, or by removing essential components. The same applies to milk. While contamination of food can happen accidentally during storage, transport, or distribution, adulteration is done deliberately for profit.

Milk adulteration involves adding materials such as water, urea, detergent, or other chemicals to increase volume or extend shelf life. This practice reduces the nutritional value and can pose serious health risks to consumers.

How To Check Milk Adulteration at Home

There are a few simple ways to check for adulteration using common items at home:

• Water Test: Pour a small amount of milk onto a slanted surface. Pure milk flows slowly, leaving a white trail, while milk mixed with water flows quickly and leaves little or no mark.
• Detergent Test: Shake equal parts of milk and water. Pure milk forms a light foam, whereas adulterated milk creates thick, soapy froth.
• Starch Test: Add a few drops of iodine solution to the milk. If it turns blue, starch has been added.
• Urea Test: Mix a small amount of milk with soybean powder and dip red litmus paper into it. If the paper turns blue, it indicates the presence of urea.

What Happens When You Consume Adulterated Milk

Regularly drinking adulterated milk can cause several health issues from short-term stomach discomfort to severe, long-term illnesses. The exact effects depend on what substance has been added, ranging from diluted water to harmful chemicals.

Immediate Health Effects

• Digestive problems: Contaminants like urea, detergent, or unclean water can cause nausea, vomiting, diarrhea, and stomach cramps.
• Irritation and burning: Strong alkaline substances such as caustic soda may burn the mouth, throat, and digestive tract, damaging body tissues.
• Allergic reactions: Some chemical additives and impurities can trigger allergies, leading to rashes, itching, or breathing difficulty.

Long-Term Health Consequences

• Kidney damage: Chemicals like urea overwork the kidneys, increasing the risk of long-term damage or kidney failure.
• Liver problems: Preservatives such as formalin (formaldehyde) used to prolong milk’s freshness can harm the liver over time.
• Cancer risk: Long exposure to toxic compounds, including formalin and certain pesticides, has been linked to cancer.
• Heart disease: Artificial fats or vegetable oils added to milk can raise bad cholesterol, contributing to heart problems.
• Hormonal imbalance: Cattle injected with hormones like oxytocin can pass traces into milk, disrupting natural hormone levels in humans.
• Weakened immunity: Consuming impure milk regularly can weaken the immune system, making you more prone to infections.
• Nutritional deficiency: When milk is diluted or its nutrients are replaced with cheaper additives, it loses its health benefits. This is especially harmful for children, as it can affect their growth and development.

Have you ever heard from your grandparents that you must wrap your dinner up before the sundown? An old saying, is today's science, as a US doctor, Dr Ashley Lucas, PhD nutritionist and dietitian explains why is it beneficial to eat your dinner early. Lucas says that the ideal time to have dinner can in fact help you lose weight and shed some extra pounds.

Rising Cases Of Obesity in the US

The US is grappling with the rising cases of obesity. More than 2 in 5 adults are obese, which makes it nearly 42% of the population, as per the data by the US Centers for Disease Control and Prevention (CDC).

Several studies too have predicted that by 2050, the United States may face an obesity epidemic. Being overweight or obese increases the risk of many chronic diseases, including type 2 diabetes, heart disease, stroke, high blood pressure, high cholesterol, and certain kinds of cancer. This is why maintaining an ideal weight for body is crucial for a healthy living.

What Did The Expert Say?

While eating a well balanced food is necessary, the time when you have your dinner really matters.

Dr Lucas says that there is a golden rule for having dinner. The way to know is to follow the sun, as it is in this pattern that regulates hormones.

"The ticket to success is really to follow the sun. Our bodies, metabolism, and hormones are most efficient at digesting and metabolizing food during daylight hours. So, aim to wrap up your dinner by 6 to 7pm and strive for a 12-hour gap before your next meal," said Dr Lucas in an Instagram video.

Why Does The Time Matter?

"If you eat close to your bedtime, then your sleep is not going to be as deep," she says. "Well, munching close to bedtime can affect your sleep quality, leading to less restful nights. Plus, there are some genetic factors that link late night eating to a higher risk of type 2 diabetes," she further added.

There are studies too that also suggest the same. However, skipping meal is also not ideal as it hinders your biological clock and sleep.

What Happens When You Eat Late?

Eating late could lead to acid reflux, and also weight gain. The theory that suggests the weight gain is called food-induced thermogenesis, which is the time your body takes to burn the food you eat. This is higher in the morning and lower in the evening. This is why, wrapping up your dinner by 7pm is ideal. However, more research is still required in this field.

There are also numerous studies that show that eating late may increase the risk of metabolic syndrome. It is a group of conditions that includes insulin resistance, obesity, high blood pressure, and high cholesterol.

If you also go to bed shortly after having a feal, it may increase the risk of acid reflux. This happens when acid in stomach begins to irritate the esophageal lining. If it happens for a long time, it could cause gastroesophageal reflux disease (GERD).

Eating late could also lead to overeating, or choose easy, especially foods which are unhealthy. A study also showed that among the 104 people with obesity, 45% chose sweets as the snack of choice in the evening and night.