Oct 03, 2024

Understanding and Managing Food Cravings for Better Nutrition Choices

Food cravings are REAL!

Sometimes we dream about a juicy steak. Other times, we can imagine the taste of a ripe peach. Or, we crave the salty crunch of a potato chip. But, most often, we crave sugar!

There are many different reasons we crave the things we do at the times we crave them. There are psychological connections with certain foods, there are habitual reasons we crave foods, and there are physiological things going on in our bodies that create cravings.

Whatever the cause, the cravings feel the same. Often, those cravings can lead us to make food choices that are not in line with our health goals. So, understanding the underpinnings of the cravings and learning tools to manage them can be super helpful as we continue on our health journeys.

Let’s take a closer look at some of those things that trigger cravings.

Who doesn’t remember a special food from their childhood? For me, it is the chocolate pie that my mom made on special occasions. Birthdays, graduations, Christmas celebrations - they are all connected with the sweet, rich, creamy taste of chocolate pie for me. So, whenever there is a celebration, I crave something rich and chocolatey. I have created an association between celebration and sweet foods. That feels like a craving.

What about the habitual cravings we have? These are created when we repeatedly consume a food or drink in some habitual pattern. For instance, the person who comes in from work each day and snacks on chips before dinner will eventually crave those chips each time he walks in the door from work. And, the person who eats a bowl of ice cream every night after dinner will eventually crave that ice cream every night.

There are also those of us who use food to manage our emotions. Emotional eating is a common response to negative emotions such as stress, anxiety, sadness, or loneliness. I know I go straight to the chip cabinet when I am overwhelmed! Others eat certain foods when they feel anxious or sad. Still others when they are bored. As humans, we have learned that certain foods make us feel better emotionally in the short run. And, when we are uncomfortable, we want quick relief so we opt for the food that will spike the dopamine and allow us to feel better briefly. The problem is that these foods are typically high-calorie, low-nutrient, sugary or fatty foods. And, the good feelings don’t last very long so we then crave more of those unhealthy foods. This can lead to a rollercoaster of blood sugar and mood, which takes us farther from optimal health.

To manage emotional eating, it is crucial to identify the emotions that trigger cravings and find alternative ways to cope with them. Activities such as exercise, meditation, journaling, or talking to a friend can help alleviate emotional distress without resorting to food. Developing a healthy relationship with food involves recognizing that it should not be used as a primary coping mechanism for emotional challenges.

However, there are also cravings that stem from real signals in our bodies. These can be created by true nutrient deficiencies as in the case of a craving for red meat when we are low in iron, or a craving a salty food when we are deficient in sodium; or even a craving for chocolate when we are deficient in magnesium.

What is super interesting is the impact of our gut microbiome on food cravings, especially sugar cravings. When we have a proliferation of opportunistic bugs in our guts (these are not the strains of good bacteria that help digest our foods, regulate our hormones and protect our immune system. These “opportunistic” bugs are the ones that feed on sugar, cause inflammation in our guts and create havoc in our bodies.) we will crave sugar. And, that is because these bugs LOVE sugar. And, the more we feed them, the more they proliferate and the more damage is done to every system in our bodies. Additionally, when we eat a lot of refined sugar, we are actually taking nutrients from other cells to help metabolize the sugar. So, not only is that candy bar not adding any nutritional value, it is actually depleting other cells of nutrients.

If you are looking to manage your sugar cravings, start by adding in foods that are rich in nutrients and devoid of processed sugars. In other words, add in lots of different colored fruits and vegetables, whole grains, lean meats and good fats. Stay clear of refined sugar and highly processed foods which are filled with hidden sugars.

Stress is a significant trigger for food cravings, often leading to increased consumption of comfort foods that are high in sugar, fat, and calories. When we are stressed, our bodies believe that we are going to need quick energy to manage the cause of the stress. Our bodies don’t know if that stress is caused by a real threat to our lives (like a lion chasing us) or is a self-created stressor that doesn’t actually endanger our lives (like sitting in traffic). So, in both situations, our bodies react in the same way - we release cortisol and adrenaline to focus our attention and boost our energy, and we flood our muscles with glucose for quick energy to run or fight (among other things). But, this need for quick energy, when it is chronic, fuels the cravings for high-glycemic foods (sugar) because they provide the quickest form of energy. When we are not being chased by a lion but are, in fact, sitting in our cars or at our desks, this ongoing flood of hormones leads to increased cravings for sugary foods.

Because the sugary foods activate our dopamine receptors, we feel calmer and happier after we eat them - we temporarily feel relief from the stress. But, as soon as that spike in glucose gets cleared from our bloodstream, we experience a crash in blood sugar that makes us irritable and uncomfortable, and…stressed. So, we reach for the donut to feel some temporary relief and the cycle continues.

As you probably have heard, there are better ways to manage stress. Some of these are stress-reduction techniques such as yoga, meditation, deep breathing exercises, or finding a hobby that brings you joy. Additionally, exercise is very helpful in reducing stress. Making sure you get enough sleep is imperative, as are social connections.

Strategies for Overcoming Food Cravings

As we become more aware of our food cravings and begin to recognize the detrimental impact they have on our bodies and mental health, we want to find strategies to overcome these cravings. The best strategies require a combination of techniques that address both the physiological and psychological aspects of cravings. Some effective strategies include:

Planning and Preparation: Keeping healthy snacks on hand and planning meals in advance can help prevent impulsive eating and reduce the likelihood of giving in to cravings.
Balanced Diet: Consuming a balanced diet rich in whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, can help stabilize blood sugar levels and reduce cravings.
Regular Eating Schedule: Eating at regular intervals can prevent extreme hunger, which often leads to overeating and cravings for unhealthy foods.
Hydration: Sometimes, thirst can be mistaken for hunger. Drinking plenty of water throughout the day can help reduce cravings.
Distraction: Engaging in a hobby or activity that keeps the mind occupied can help divert attention away from cravings.

I know, all of the best-laid plans go out the window when our emotions get involved. We can create an amazing meal plan, but a bad day at work can easily lead to a downed bag of chips!

So, it is also important to be mindful throughout the day and when you are eating. Throughout the day, notice what you are doing, thinking, and feeling when you have a craving. It is often helpful to keep a journal of these things until you can begin to recognize a pattern. Once you identify a thought or feeling that is connected with a craving, you can begin to challenge that thought or find alternative ways to manage that feeling. For example, when I feel like I want a cookie, I can ask myself what I am feeling right now. Chances are, I am not feeling hungry. Most often, I am feeling lonely or sad. In that case, I can snuggle with my dog, get a hug from my husband or call a friend. All of these will help me manage my emotions without the negative effects of the sugar.

Another important component of decreasing cravings is to be mindful while you are eating.

Mindful eating is a practice that involves paying full attention to the experience of eating, including the taste, texture, and aroma of food. This practice can help you become more aware of your hunger and fullness cues, as well as any emotional triggers for eating.

Things to keep in mind when eating mindfully:

Eat Slowly: Take time to chew food thoroughly and savor each bite. Try to chew 20-30 times per bite. This not only helps you slow down, but it also aids your digestion. Additionally, put your fork down between bites.
Eliminate Distractions: Avoid eating in front of the TV or computer, and focus solely on the meal.
Listen to Your Body: Pay attention to signs of hunger and fullness, and eat only when truly hungry.

Sometimes it can be hard to determine if I am hungry or just craving a food because I want it. However, differentiating between hunger and cravings is crucial for managing our food intake effectively. Hunger is a physiological need for food that occurs when the body requires energy. As such, it is usually accompanied by physical symptoms such as a growling stomach, low energy, or lightheadedness. Cravings, on the other hand, are often driven by emotional or psychological factors and are specific to certain foods. Again this is a good time to check in with your body and ask yourself how long it has been since you last ate, do you have any physical signs of hunger (growling stomach, low energy), are you feeling stressed, bored, sad, or some other strong emotion? If you are actually hungry, choose foods that are nutrient-rich, have quality protein and good fats so you have sustained energy. If you are not actually hungry, try doing a different activity for a bit or drink some water. Oftentimes, we are actually dehydrated and not really hungry - they can feel the same to some people.

If you are having a craving that feels like you really want to give into, there are some healthy alternatives that might do the trick.

For sweet cravings, you can try fruit, yogurt with honey or a small piece of dark chocolate. All of these choices are devoid of refined sugar and give you nutrients and fiber along with the sugar which will help to even out the spikes and crashes.

For salty cravings, choose foods that offer nutrients along with the salt and that are not highly processed. Think about air-popped popcorn, nuts, or whole-grain crackers.

When you need something crunchy, raw vegetables with hummus or a handful of nuts are some good options.

When you need comfort foods, you can look for healthier versions of comfort foods, such as baked sweet potato fries instead of regular fries, or cauliflower pizza crust instead of traditional dough.

Now, I know that sugary and processed foods are particularly addictive and can be challenging to resist. As we mentioned before, these foods trigger the release of dopamine in the brain, leading to feelings of pleasure and reinforcing the desire to eat them. So, fighting those urges is difficult and, for most people, it is a process. But, if you are ready to start that process, here are some tips.

First, recognize that this will take some time. Gradually reduce the intake of sugary and processed foods rather than eliminating them abruptly.

As you are reducing the sugary foods, add in healthier options like fruit, nuts, and yogurt.

Make sure you are reading labels. Sugars are hidden in all of the highly processed foods on the grocery store shelves. You are looking for the amount of added sugar on the label (4 grams equals one packet of sugar, so picture that as you are making your choice). Search the ingredient list for different kinds of sugar (there are many types of added sugars, but the most common are sucrose, fructose, glucose, maltose, dextrose, and syrups. Also, look for and avoid ingredients that end in “ose” or are syrups.

Cook at home as much as possible using whole, unprocessed ingredients to control sugar intake.

If you are really struggling with your food cravings, you are not alone. There are many ways to get support. Reach out to your friends and family for accountability and support. Also, health coaches, nutritionists, dietitians, and therapists can be a huge help. If you are not ready for that, there are many online groups and communities that are focused on healthy eating and lifestyle changes.

As we talked about earlier, food has so much meaning for us as individuals and as communities. It is connected with our histories, our families, and our traditions. But, we can also use food in ways that cause damage to our health. This is what we want to avoid. So, my advice is to approach your eating habits with curiosity. Simply be curious about the way you engage with the foods you choose to eat. There is no judgment, just information. And, with that information, you can make the decisions that feel right to you.