Raisins, grains, apples, and berries will help beat sweet cravings, Spanish nutritionist Christina Barrantes told Vanity Fair magazine.

The expert explained that the desire to eat foods rich in sugar is a biochemical process. When you consume sugar, your brain releases dopamine, serotonin, and endorphins—hormones that make you feel happy and relaxed.

A small amount of sugar can be part of a balanced diet, but too much sugar can lead to weight gain, loss of energy, diabetes, and an increased risk of heart disease. Also, the spike in blood sugar after consuming chocolate and sugary drinks can create a vicious cycle, leaving you feeling irritable and tired after a short period of emotional stimulation.

According to Barrantes, foods such as quinoa, buckwheat, millet, apples, berries, and nuts are rich in fiber, protein, and healthy fats, and can help avoid this effect. Also, you can replace sweets with alternatives like natural syrups or raisins that don’t cause sudden spikes in glucose.

The aforesaid nutritionist added that to control the craving for sweets, it is indispensable to maintain a healthy intestinal flora with fermented foods and reduce stress levels. Physical exercise, yoga, and meditation will help with this.

Christina Barrantes noted, however, that you do not need to completely give up sweets. The World Health Organization (WHO) recommends consuming no more than five grams of pure sugar per day. Experts from the WHO noted that sugar should make up only 5 percent of the daily calorie intake.