Hilliard Studio Method isn’t just a workout – it’s a lifestyle and a community. We love empowering you with a great sweat session, but we’re passionate about all aspects of your health, including your nutrition!

We avoid added sugar because of its negative effects on the body and the mind (increased risk of heart disease, diabetes, depression, Alzheimer’s… the list goes on). Despite this, the average American consumes 22 tsp of added sugar per day. The worst part? Sugar is addictive and leaves you wanting more. Since fitness happens in the kitchen, too, here is our guide for 10 foods to help kick your refined sugar cravings once and for all.

1. Greens: Packed with nutrients, greens give you an energy boost and help reduce cravings for sugar and processed foods. Grab a bottle of Catie’s Organic Greens from the studio or online and try adding a scoop to your morning smoothie to start your day craving-free.
2. Chia Seeds: It’s easy to underestimate tiny chia seeds, but they contain important nutrients like omega-3 fatty acids and soluble fiber. They also absorb water and expand slightly in your stomach, keeping you satisfied and helping reduce cravings.
3. Nuts: Not only do they help with heart health, the healthy fats in nuts also reduce sugar cravings! “Many high-fat foods are luscious and do not cause an insulin release, so they keep your blood sugar much more stable,” says David Ludwig, professor of nutrition at Harvard T.H. Chan School of Public Health.
4. Salmon: Salmon is a lean protein and will help you stay full without cravings. Adding this to your diet will also help keep your blood sugar at a healthy level. Try one of our favorite salmon recipes here!
5. Cinnamon: When you’re craving something sweet, reach for the cinnamon! The spice’s natural flavor tricks your mouth into thinking you’re giving it something sugary, but some studies have shown that cinnamon actually helps regulate blood sugar levels.
6. Grapes: An obvious choice for satisfying a sweet tooth, grapes do the trick while giving you a mini nutrient boost, skipping the negative effects of sugar on the body, and helping you rehydrate! (See bonus #11.) Try freezing them for the perfect summer treat.
7. Berries: Another fruit to help satiate any sweet tooth, “berries contain polyphenols, which inhibit many of the adverse consequences of the [natural] sugar contained in the fruit without affecting the taste,” says Dr. Barry Sears, president of the Inflammation Research Foundation.
8. Smoothies: Packing healthy fruits, veggies and protein into one can both boost your whole foods/nutrient intake and help curb sugar cravings! A smoothie can give you the feeling of a delicious dessert, but without the unwanted added sugar. Get the recipe for our favorite smoothie here.
9. Seaweed or Sea Vegetables: If you haven’t had a reason to try seaweed salad yet, now you do! Besides being one of Clary’s favs and naturally kicking the cravings, seaweed and sea veggies are rich in vitamins and minerals (while eating sugar hinders your body’s ability to absorb these essential micronutrients).
10. Fermented Foods: Yogurt, kombucha, kimchi and sauerkraut are all great examples of fermented foods. Because of the gut-healthy properties in fermented foods, it has been suggested that eating them could also help curb sugar cravings.

Bonus #11: Water! Often times, when you want sugar, what your body really needs is good old H2O. Adding a little fresh lemon to your water can help cut the cravings even more, giving you a refreshing flavor boost!

Also check out our guide to avoiding added sugars!