What food cravings mean and how to satisfy them

 

We've all experienced cravings for certain types of food. It's hard to resist the pull of a salty crunch, a sweet treat, or a savory snack. But why do we crave specific foods? And is there any way to satisfy these cravings without overindulging? Let's explore the science behind our most common cravings and how we can manage them. 

 

What Causes Food Cravings?

There are several potential causes of food cravings. Hormones, emotions, physical needs, or psychological factors such as stress or boredom may trigger them. Food cravings are often associated with certain times of the day or week, like after dinner or on weekends. This could be due to habits formed over time or changes in our daily routines.

 

Psychological Cravings 

We often associate food cravings with our emotions; when we're feeling stressed, lonely, or bored, a craving for comfort food can settle in. Primary food gaps are the #1 reason for emotional eating and overeating. The primary foods we most need are: love, acceptance, achievement, affection, challenge, adventure, caring, attention. What are you really "hungry" for? 

High Carbohydrate diet

A diet high in sugar or carbohydrates will create a high glucose spike in your blood, followed by a large drop (after insulin does it job) which often leads to craving sweets or more carbohydrate rich foods. 

 

Nutritional Cravings 

Not all cravings are psychological; sometimes, your body needs something it isn't getting from your diet. Nutritional deficiencies can cause cravings for specific foods to replenish lost nutrients or vitamins. For example, if you have low iron levels, you may find yourself craving red meat because it is high in iron content. Similarly, if your body needs more calcium, you might find yourself dreaming about ice cream. 

  

Hormonal Cravings 

Hormones like estrogen and progesterone can also affect our relationship with food and cause us to crave certain types of food. The hormones released during menstruation, primarily responsible for PMS symptoms like bloating and cramping, can also increase appetite and cause us to crave sweets or processed carbs like chocolate and bread. 

Being sleep-deprived is correlated with high levels of ghrelin, a hormone that signals hunger, and lower levels of leptin (fullness hormone). 

 

 

How To Satisfy Cravings Healthier

The key to managing food cravings is understanding why and what triggers them. Once you know the cause of your craving, finding healthier ways to satisfy it will be easier. 

 

Here are a few tips to get you started:

• Choose nutrient-rich snacks like fruits and vegetables, nuts, protein, and fiber
• Get creative with healthy substitutes (for example, dark chocolate, cacao powder or nibs, instead of milk chocolate)
• Put some clothes on your carbs: eat your carbs with fat, protein and fiber to reduce a large glucose spike
• Make sure you're getting enough sleep and managing stress levels, as these can play a role in triggering cravings
• Make a priority of doing things that you love (besides eating)
• Find healthy alternatives for comfort foods 
• Avoid keeping unhealthy snacks around the house so they won't tempt you when you have a craving
• Give a craving a 20 minute cooling off period (set a timer & see if it goes away)
• Set craving aside for after next meal. 
• Craving killers: licorice root tea, teaspoon of coconut oil swirled into coffee or tea, peppermint tea, gum, big glass of water with pinch of salt, brush your teeth, or take a walk. 
• Eat that thing, enjoy it😋
• Use your muscles and move within next hour after eating (walk, squats, whatever works for you). 

 

Understanding our bodies' responses to different cravings is key to managing them without overindulging or making unhealthy decisions about what we eat. By recognizing the difference between psychological, nutritional, and hormonal triggers behind the different cravings we experience, we can learn how best to satisfy them without resorting to unhealthy habits that might negatively impact our overall health. 

Download my free guide to creating healthy habits without willpower at https://bit.ly/BusyMomsHealthyHabitsGuide

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Take care,

Stephanie