Win the Craving Battle
Cravings are a natural phenomena of life. Without these primal signals for nutrient needs, our species may cease to exist! There are a few predominant reasons for why we experience food cravings and many ways to combat them. The cravings that plague us today can still be deeply rooted in our physiological needs but can also be a result of the constant bombardment of food advertising. When was the last time you shopped in a non-grocery store (say, an office supply or home goods store) and weren’t tempted with chocolate, chips, sweetened beverages and candy at the checkout? We make over 1,000 food decisions a day, mostly subconsciously, so here’s how to tune in and help you win that three o’clock battle.
Why We Crave
It’s just as important to know why we crave as it is to know what we crave. The top four reasons for food cravings are:
Dehydration – Dehydration is most often experienced as hunger.
Nutritional Deficiencies - Long distance runners may crave red meat due to their higher iron needs. People with inadequate mineral intake may crave salt. Dieters who are in a caloric deficit crave high-calorie foods because their bodies believe to be in starvation.
Hormonal Imbalances – Most women report specific cravings related to their menstrual cycles. In reality, they are in need of specific nutrients to support each phase.
Feelings & Emotions – If you’re angry, tired, bored or lonely, your body may try to distract you with cravings. It’s called soul food for a reason!
Bye-Bye Cravings
Resisting food cravings is not always the way to go. If our bodies are trying to tell us we need a specific nutrient, listen. Or, if the craving is believed to be purely psychological, you deserve that piece of chocolate, then go for it (but only if you know when to stop). Attempting to “trick” your body by feeding it something similar to what it wants, think non-fat frozen yogurt for that ice cream craving, you may wind up even more unsatisfied and with a craving even stronger than before.
Here are some strategies to work through common food cravings, the result of fluctuations in blood sugar, hormones and stress.
Start your day with a balanced breakfast that contains at least 20 grams of protein to reduce the likelihood of a mid-day sugar craving.
Cravings are often hunger in disguise. Reach for balanced snacks that contain fat, protein and carbohydrates like an apple and peanut butter, to balance blood sugar.
They can also be thirst in disguise so drink a full glass of water and see if that helps.
Decrease stress in your life. Sometimes cravings may be induced by an anxiety-provoking task like talking to your boss or giving a presentation. Identify stress-triggers and adapt a different coping skill in those situations (deep breaths, relaxing tea, etc).
Avoid added sugars –they just make you want more!
Decrease caffeine consumption – caffeine can influence dramatic peaks and valleys in our blood sugar management. Drink caffeine only in the mornings and pair it with protein or fat.
Stop and assess WHY you may be having this craving using HALT- B; ask yourself are you Hungry, Angry, Lonely, Tired or Bored?
Work with your health care provider to figure out if cravings are a result of poor glucose control, small intestinal bacterial overgrowth, an infection, poor stress adaptation or a hormonal imbalance.
