An uncontrollable craving for a certain type of food is something that everyone has experienced at some point. Whether it’s 3am for some ice cream or 7pm for some junk food, we’ve all been there, haven’t we? Food cravings come in all shapes and sizes, but unfortunately they are all premature. You may have just had a heavy meal but you have this overwhelming craving for something sweet, “this is weird” you start to wonder, but really not that much. Food cravings are actually a way of signaling your body that it needs a certain nutrient. But before we get into the meaning of each craving, let’s first understand what are the factors that cause this overwhelming desire.
5 Factors That Cause Cravings
Several factors contribute to the sudden onset of a craving, and understanding them is the first step in controlling this unpredictable craving. Here are some key causes of cravings and some helpful tips to overcome them.
1. Lack of sleep
Our body renews our energy when we sleep, and when we don’t get enough sleep, the body’s hormonal balance changes. This imbalance then leads your body to eat more to keep your energy levels high, thus triggering cravings. During this time, the craving is more often for sweets, as the sugar content in them raises blood sugar and gives an instant boost of energy.
2. Vitamin deficiencies
The fundamental reason we eat a wide range of foods is because our bodies need essential nutrients to keep functioning. If you’re not giving your body enough vitamins, protein, fiber, fat, magnesium, and other nutrients, you’re bound to feel cravings because your body wants what it’s missing. So, the best way to keep your cravings at bay is to make sure you eat a variety of foods that provide you with the right nutrients required for your body to function properly.
3. An unhappy gut
Your gut is the center for the production of serotonin, which is a “feel good” chemical. To maintain good serotonin levels, your gut needs to be in top shape so it can absorb nutrients from your food and pump serotonin through your GI tract. This process is highly dependent on healthy levels and the right balance of good bacteria. But when your diet isn’t very healthy, the bad bacteria can crowd out the good bacteria, reducing serotonin levels and creating food cravings. Cultivating a healthy balance of good bacteria by eating fermented foods, taking probiotics, and adopting gut-happy habits is key to calming your cravings.
4. Dehydration
Thirst and hunger can cause similar sensations in the mind, confusing you. One of the best ways to keep your cravings at a safe distance is to make sure the body is properly hydrated throughout the day. Regular water consumption not only flushes toxins from the body, but also ensures overall well-being.
5. Going through emotional turmoil
Sadness, boredom, high stress levels are all emotional states that lead you to immediately travel to your kitchen cupboard for some comfort food. Several studies have shown that high levels of stress lead to cravings for sweets which ultimately lead to weight gain and a larger waistline. However, since food cravings are usually for short periods, choosing to eat healthy or engage in some activity can protect you from reaching for junk or other unhealthy foods.
Anatomy of 7 Food Cravings and How to Overcome Them
Food cravings are actually of 2 types – Selective and Nonselective.
Selective food craving is a craving for a specific food, it can be the person’s favorite food such as chocolates, chips, ice cream, meat or others. Nonselective craving, on the other hand, is the desire to eat anything. However, this can be a result of actual hunger, but it can also be a sign of thirst. But has it ever occurred to you, what do these cravings mean and how are they caused? Here, we’ll discuss what each food craving is trying to tell us and how we can overcome it.
1. Sweet
If you’re craving something sweet, it’s your body’s way of telling you that your blood sugar levels are low and that it needs immediate energy. The only issue is that if you fulfill that craving by reaching for a donut or candy, chances are it can spike your blood sugar levels, followed by a sugar crash, triggering another sweet craving. So the best way to avoid this sticky situation (especially when you’re trying to watch your weight) is to drink some water first and then eat a piece of fruit along with some protein-rich foods like cottage cheese, nuts or seeds.
2. Salty
Some people crave foods like chips, mixes or salty snacks for their saltiness. Sometimes, this can be out of boredom, however, cravings can also be related to low electrolyte levels, dehydration, adrenal fatigue, and fatigue. Excessive sweating due to overtraining can also cause sodium levels to drop, resulting in cravings. So the next time you crave something salty, hydrating yourself should be the first thing you do, followed by including foods like nuts and seeds in your diet.
3. Fatty/greasy foods
Cravings for fatty or fried foods are not uncommon. When you have such cravings, it may be a sign that you have an essential fatty acid deficiency. So, if your fried food cravings persist, it’s best not to indulge yourself and go for an alternative that’s good for your body. Including good quality fats and oils like avocado, nuts, nut butters, flaxseed, coconut oil and salmon are some of the best alternatives to add to your diet to fight those fat cravings. Getting away from trans fats, MSG, margarine, fast food and processed foods will not only reduce your cravings but also protect you from heart disease, stroke, diabetes and other chronic conditions.
4. Carbohydrates/Junk food
The thought of having some delicious pasta, garlic bread, pasta, crackers, keeps floating in your head?! Well, this craving is a sign to add more fiber to your diet for better blood sugar control. Carbohydrate or junk food cravings are mostly caused by symptoms such as hypoglycemia, insulin resistance, chromium deficiency, or fatigue. To control this craving, you may need to eat more magnesium-rich fruits and vegetables, such as bananas, apples, spinach, broccoli, and celery. Eating small frequent meals to curb those cravings is also a good way.
5. Sour foods
Craving unripe mangoes, pickles, tamarind or other acidic foods is your body’s way of telling you that there is an imbalance in your gut. It is mostly caused due to acidity/indigestion, high consumption of high fat foods or you may be facing a lot of stress lately. To curb this craving, all you have to do is drink warm water with half a lemon squeezed in it, or you can add citrus fruits or watermelon to your diet.
6. Chocolate
One of the most common cravings of all time is chocolate. Chocolate cravings indicate a magnesium deficiency. Chromium, vitamin B, essential fatty acid deficiency or even emotional problems or stress can also be the reasons why you crave chocolate. Chocolate is a rich source of magnesium, with the highest form coming from 100% cocoa. Adding 70% dark chocolate, including more B vitamin-rich whole grains, and getting enough sleep to combat stress can all help reduce chocolate cravings.
7. Spicy food
Craving spicy food is your body’s way of signaling that it wants to cool down. You might think this is strange, but spicy foods make you sweat, which helps if your body is overheating. Congestion or lowered immunity are also some other reasons why you may crave spicy food. How can you beat the craving?! Well, you can cool off first by drinking a glass of water, but in the long run you can start by including spicy foods and spices like cinnamon, cloves, ginger, garlic, turmeric and pepper. However, we recommend staying away from hot sauces like sriracha or schezwan.
Summary
Who knew craving could mean so many things, right?! Well, it’s important to pay attention to these cravings, because they’re the body’s way of sending us important messages. So the next time you feel like giving in to them, you should think again and snack on some of the healthier alternatives we’ve listed. Your body will surely thank you.
