13 Foods Nutritionists Recommend to Curb Sugar Cravings During the Holidays

Stopping eating sugary foods can be hard to do, especially during the holidays, when baked goods and sweet treats are everywhere. Fighting the intense urge to open a soda can or have just one more slice of Aunt Betty's pecan pie is hard to resist, even though you know it is not good for your health.

Instead of eating simple carbohydrates that cause sugar spikes, why not try sweet foods with low sugar content, like berries and pistachios? Below are the thirteen foods nutritionists recommend to curb sugar cravings.

1. Pistachio

Pistachios are often mistaken for nuts but botanically recognized as seeds. They taste sweet but lack the diabetes-causing simple sugars that come with other sweet foods.

Pistachio seeds are also known to reduce cholesterol and sugar in the blood. They are eaten with desserts, like pastries, ruffles, cake, and ice cream. They are versatile and can be paired with any meal.

2. Non-Starchy Vegetables

Dark green vegetables are rich in fiber and minerals but low in carbohydrates. They also contain healthy chemicals like nitrates that help lower blood pressure and enhance blood circulation.

These non-starchy vegetables include asparagus, broccoli, squash mushrooms, green beans, carrots, peppers, and cauliflower. Go for these veggies first when snacking at holiday gatherings.

Ensure that canned vegetables are free of salt or sodium when you purchase them. If you can, avoid canned vegetables completely.

3. Dark Chocolate

Illnesses like diabetes and heart disease rob people of their freedom to munch on their common holiday snacks like sweets, candy, chocolate, and cookies.

However, dark chocolate is not the same as regular chocolate. Dark chocolate has higher cacao content (50%-90%), while regular ones have less than 50% cacao. Normal chocolates contain milk and sugar. They are not good for people watching their sugar intake.

On the other hand, dark chocolates can positively impact insulin sensitivity and blood sugar levels. They contain polyphenol, an antioxidant that helps protect the human body from harmful chemicals and improves the circulatory system.

4. Greek Yogurt

Unsweetened yogurt offers many health benefits, making it a smart choice during the sugar-filled holiday season. It is a good source of protein, probiotics, and calcium. Probiotics are beneficial bacteria that improve gut health. Greek yogurt has two times the protein and half the carbs in regular yogurt.

Skip the sugary desserts and opt for unsweetened Greek yogurt. It's a healthier way to indulge without adding extra holiday sugar. Choose nonfat Greek yogurt for an even lighter option.

5. Animal-Based Protein

Animal-based proteins are rich in protein and naturally low in sugar, making them a smart choice for holiday meals. These foods include meat, poultry, and fish, which can provide a satisfying and nutritious addition to your festive menu.

When purchasing, pick lean and unprocessed meat such as turkey breast, skinless chicken, or a holiday favorite like roasted pork tenderloin. The problem with beef is that it might contain unhealthy fats and cause high blood pressure.

For a healthier option, consider fish. It’s rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve circulation — perfect for staying balanced during the indulgent holiday season.

6. Eggs

Eggs are a versatile and nutritious option, especially during the holiday season. They contain all nine essential amino acids and have a low carbohydrate content, making them an excellent source of protein for festive meals or snacks.

While eggs have cholesterol, researchers have confirmed that their cholesterol has little to no effect on blood circulation. So consider going for those deviled eggs and quiches before reaching for those pastries.

7. Sweet Potatoes

Replace white potatoes with sweet potatoes for a flavorful and nutritious holiday dish. Sweet potatoes have a lower glycemic index than white potatoes, but enjoying them in moderation is still important to maintain balance. Sweet potatoes are packed with nutrients, including vitamin A, protein, fiber, iron, and calcium.

For an even healthier option, try purple sweet potatoes — they have a slightly lower glycemic index than the more common orange variety and add a vibrant touch to your holiday table.

8. Quinoa

If you are looking for a better alternative to wheat and rice, quinoa is your best option. It has a lower glycemic index than other whole-grain alternatives, making it a healthier choice.

Quinoa, part of the amaranth family (which also includes spinach), is naturally gluten-free and packed with nutrients like protein, fiber, vitamins, and minerals. Its versatile, nutty flavor works beautifully in everything from holiday stuffing to warm grain salads and side dishes.

9. Chia Seeds

Chia seeds are a nutrient-packed addition to your holiday recipes, with a low glycemic index of 30. They digest slowly, helping you feel fuller for longer while avoiding sudden energy crashes. Chia seeds are rich in fiber, healthy fats, protein, vitamins, and minerals, making them a powerhouse ingredient.

However, enjoy chia seeds in moderation — they expand when soaked and are highly concentrated, so a little goes a long way.

10. Berries

Looking for a sweet fruit that does not include added sugars? The berry is the perfect option.

Berries have a low glycemic index, meaning they do not increase your blood levels after eating them. Berries offer several nutrients, such as vitamin C, fiber, antioxidants, and prebiotics. They can also help reduce cancer and reduce blood pressure.

Berries like blackberries, blueberries, strawberries, and raspberries help satisfy your sugar cravings, so snack on these at holiday parties instead of cookies and sweets.

11. Oats

We often turn to sugar when we're hungry — especially when we're surrounded by bowls of treats on our coworker's desks or platters at family gatherings. Instead, go for fiber-rich foods like oats, which keep you full and energized without the sugar overload.

Stick to unprocessed oats, as processed varieties often contain added sugars. Mix in nuts, seeds, or even a sprinkle of cinnamon and dried fruit for a festive twist to create a wholesome and satisfying holiday breakfast or snack.

12. Beans

Beans may not be the first thing to come to mind when thinking about holiday foods, but they are rich in protein and fiber.

There are several types of beans to choose from. The black and red kidney beans have more protein than the Lima beans. They provide plant-based proteins and are free from fats, unlike animal-based proteins like meat.

Add a big scoop of bean salad or baked beans when filling your plate, and those gingerbread cookies or candy canes won't tempt you.

13. Lentils

Lentils, like beans, are part of the legume family. A study conducted by Dita Moravek et Al. states that adding lentils to starchy foods reduces the effects of the starch in your blood sugar.

For a festive twist, replace half the amount of rice you would add with the lentils, and rest assured that you won’t have a sugar spike.