What These Food Cravings Really Mean
What are cravings?
A food craving is an intense desire for a specific food. This desire can seem uncontrollable, and the person’s hunger may not be satisfied until they get that particular food. Food cravings are very common and can be caused by a variety of physical or mental factors. They may be a sign of hormonal imbalances, a suboptimal diet, high stress levels, or a lack of sleep or physical activity. Food cravings are often a sign that you’re lacking the nutrients found in that food.
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Food cravings are often for junk foods and processed foods high in sugar, salt, and fat. Though every person experiences cravings differently. Food cravings can also be a major roadblock for people trying to maintain a healthy weight or switch to a more healthful diet.
Food cravings can be a frustrating and overwhelming feeling that you might think you can’t control. But more often than not, you can control a food craving if you spend some time to sort out its cause.
Causes for cravings
Food cravings can be caused by several factors, which can usually be split into the two main categories of physical and mental. Being aware of them may help you identify which factors specifically trigger your cravings.
Some of the physical causes for cravings could be any of the following:
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Dehydration
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Highly processed foods
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Lack of sleep
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Pregnancy
Some of the mental causes for cravings could be any of the following:
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Stress
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Anxiety
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Mood
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Eating context (ex: popcorn with a movie)
What these 6 food cravings actually mean
A craving is a signal from your body telling you that something is needed. To suppress that craving, you can do one of two things: give in to it or find an alternative distraction like phoning a friend or taking a walk. The following are 6 common food cravings and what they could really mean:
Potato chips
You could be low on sodium
Sodium is an essential electrolyte for many vital functions in the body, like helping your heart beat. Your body craves salt because in the wild it’s pretty rare to find foraged sources of sodium. When you find salt, your body is wired to light up and signal that you should eat more because it’s so vital to survival. However, too much sodium can lead to high blood pressure and other heart issues, which is why the daily recommended value is 2,300 milligrams.
The fix
To start, it’s a good idea to keep a food journal to track intake. Avoid turning to processed foods, which are often loaded with excess sodium and contain fewer nutrients. Instead, you can get sodium from healthy, whole foods like beets, which also contain powerful antioxidants. And leafy greens like spinach and chard, which are also rich in iron and vitamin K.
Ice cream
You could be low on sleep
You’ve probably heard of the amino acid tryptophan, which is found in turkey, and it produces melatonin and serotonin to help you feel relaxed and sleepy. That’s why many people feel tired after Thanksgiving dinner. But tryptophan isn’t limited to turkey, it’s also found in high-fat dairy products.
The fix
Instead of having that late-night cup of ice cream, try to get into bed an hour earlier because quality sleep has been shown to help fuel weight loss and improve overall health. Or opt for an afternoon power nap that lasts 20–30 minutes.
Peanut butter
You could be low on fats
Healthy fats are essential for survival because they’re a reserve fuel for the brain. If your diet is low in another macronutrient like carbs, you may be more drawn toward fats for sustenance and energy.
What’s more, it’s a myth that eating fat makes you fat. In fact, certain types of oily fish like salmon are rich in omega-3 fats, which help protect the health of the brain and nervous system. These types of fish have also been shown to help with weight loss and are popular on the Mediterranean diet, a heart-healthy way of eating that includes all of the food groups.
The fix
Fat helps you feel full, but because it provides more calories than carbs and protein, you need to be mindful of how much you eat. For example, a healthy portion is 1/4 avocado or 1 ounce of nuts. Aim to consume about 20–35% of your total calories from healthy fats.
Baked goods
You could be anxious or stressed
The average American consumes 22 teaspoons of added sugar daily, which equates to about 350 extra empty calories. Sweets like muffins and cookies can provide a temporary calming feeling because the sugar triggers a quick hit of dopamine aka the ‘feel-good’ hormone. However, processed foods like packaged sweets can lead to blood sugar crashes and feeling sluggish shortly after consuming them.
The fix
With proper planning and preparation, including sweets in your diet in moderation can serve both a comforting and nutritious purpose. However, there are smart ways to satisfy your sweet tooth that won’t result in negative impacts of sugar consumption, like chronic inflammation. Rather than reach for processed options, opt for naturally sweet foods, including apples, berries, carrots and beets.
These foods include gut-friendly fiber, which helps the sugar get absorbed into your bloodstream slowly, avoiding the vicious cycle of a sugar high and crash that leaves you craving more sugar.
If you find yourself regularly craving sweets, it’s a great opportunity to look deeper and figure out if you’re feeling stressed or anxious. Try combatting stress eating with positive coping mechanisms like going for a walk, taking a hot bath or calling a friend. Another helpful tool is prioritizing quality sleep, since changes in circadian rhythm, like sleep deprivation, can cause you to reach for sugary foods.
Spicy foods
You might need variety
Spicy food cravings are a sign that you may need to spice up your life to prevent food burnout. It’s easy for us to get complacent in our everyday routine where we eat the same things, take the same route to work and read the same type of information. Additionally, picky eaters have lower levels of essential nutrients, so craving spicy foods like salsa could be your body signaling it requests more variety.
The fix
If you’re craving spicy foods or cuisines you might not normally experience, you might want to take a look at your daily lifestyle and see if you’re always eating the same bland foods. Ask yourself how you can diversify your diet, whether that’s searching for a new recipe or experimenting with creating your own spice blends.
Any & all foods
You might be dehydrated
Your hunger and thirst sensations come from the same part of the brain and sometimes the signals can feel similar or get misinterpreted. This does not mean every time you feel hungry, you should just drink water, but it’s important to be aware that those hunger sensations might actually be the first signs of dehydration. Dehydration is often equated with excessive sweating or eating salty foods, but there are many other factors that affect your hydration status. We lose water in other less noticeable ways like through dry skin and tiny water droplets in our breath. Just because you haven’t sweat in a while doesn’t mean you aren’t dehydrated.
The fix
To fight your body’s hunger and dehydration signal confusion, it’s best to make sure you are always staying hydrated. It’s recommended that adult men drink 3.7 liters a day and adult women drink 2.7 liters a day. Drink water throughout the day so when hunger strikes, you won’t have to worry if those feelings are truly hunger or dehydration because you have been diligent about your water intake.
Healthy foods to eat when cravings strike
Greek yogurt
Greek yogurt tastes creamy and indulgent, but it’s also really healthy. It’s higher in protein and lower in sugar than regular yogurt, and it’s a good source of calcium, B vitamins and beneficial bacteria. This combination of nutrients makes it a great food for both your bone and digestive health. Moreover, topping your Greek yogurt with fruit may provide additional health benefits and nutrients
Dark chocolate
If you are craving chocolate, you can try swapping your regular milk chocolate for a small amount of dark chocolate. Dark chocolate that is made with at least 70% cocoa is not only delicious, but it also contains a high amount of antioxidants. Additionally, including dark chocolate in your diet may reduce your risk of heart disease.
However, you’ll still need to watch your portion size. While small amounts have been linked to health benefits, larger amounts will add a lot of sugar to your diet and may not have the same protective effects. Stick to a small square or two to satisfy your craving.
Fresh fruit
Fruit is naturally very sweet and a great choice when you get a sugar craving. In addition to tasting great, fruit is an extremely nutritious snack. It provides prebiotic fiber, antioxidants and beneficial plant compounds, all in very few calories. Furthermore, eating fruit has been linked to better health and a lower risk of diseases like heart disease and obesity. To make your fruit feel more like a treat, try dipping it in a little dark chocolate or making a mixed fruit bowl.
Cottage cheese
Cottage cheese is a mild-flavored cheese product that’s low in calories but very nutritious. Despite containing only 163 calories per cup, it consists of about 70% protein and contains good amounts of calcium, vitamin B12 and riboflavin, vitamin B2. The high protein and low calorie content of cottage cheese can make it a really good snack choice, especially if you are trying to lose weight.
This is because high intakes of protein from dairy foods like cottage cheese have been shown to help people feel fuller longer, which could help you eat less and lose weight.
Edamame
Edamame are immature soybeans. They are often boiled and then sprinkled with salt before most people pop out the beans for a tasty snack. If you’re craving something a bit salty, edamame is a great choice. This low-calorie snack is high in fiber, protein and a number of vitamins and minerals, including vitamin K and folate. 1 cup of edamame contains about 190 calories and 17 grams of protein. This makes edamame a really healthy snack and a great choice for halting your salty cravings in their tracks.
Trail mix
Trail mix is a handy snack that’s made up of dried fruit and nuts. The exact recipe can vary, but the combination of nuts and fruits can make it a great choice if you’re craving something sweet and salty. Trail mix can also help you include some nuts in your diet. Nuts contain a wide range of beneficial nutrients and have been linked to a number of health benefits, including improved blood sugar control in people with type 2 diabetes. However, watch your portion size because a cup of trail mix contains nearly 700 calories. So stick to a handful to avoid overeating.
Lifestyles more susceptible to cravings
While anyone can be susceptible to cravings, there are certain lifestyles that are more likely to attract cravings. Once you recognize that you fall within one of these lifestyles, you will be one step closer to conquering and taking control of your cravings. However if you don’t relate with one of these lifestyles, and still find yourself with unmanageable cravings, it does not mean that you still can’t take control.
Lack of exercise
Those who have a lack of exercise within their daily life routine are going to be more likely to experience cravings. When you are moving less than you typically should, this may cause you to experience more food cravings. This lifestyle may have been a way of life for a few years, or it may have been recently caused due to other factors. Even if you are still exercising, you may not be doing enough to subdue the cravings you are experiencing.
WHAT CAN BE DONE
An increase in your level of physical activity, even if just by walking more, may help reduce food cravings. Try to incorporate at least one hour of physical activity into your day, even if it means splitting that hour into two half hour sessions during the day. You might find that your cravings significantly decrease.
Frequent craving indulgence
Those who frequently indulge in their cravings, or who often give into their cravings, are going to be more likely to experience cravings. Though everyone experiences cravings and may give into them sometimes, those who give into their cravings every time they experience them are more likely to continue to experience them. This lifestyle may experience cravings either once a week or everyday, but each time they crave they allow the cravings to be satisfied.
WHAT CAN BE DONE
Eating a craved food less frequently may be more effective at reducing your craving for that particular food than eating a small portion of that food whenever you crave it. If you experience the mental craving of eating context, like eating popcorn while you watch a movie, try to replace the popcorn with a fruit or vegetable at first. Then, try to completely eliminate your craving to have something to eat while watching a movie.
Poor nutrient diet
Those who have a poor nutrient diet, or lack the essential nutrients their body needs, are going to be more likely to experience cravings. A diet that’s low in these nutrients may cause you to feel hungry or experience cravings, even if you have otherwise eaten enough calories. This lifestyle may be comprised of mainly fast or processed foods, leading to the lack of nutrients and an increase in cravings.
WHAT CAN BE DONE
Nutrients like protein and fiber are essential to your diet and can help you feel full. There are a variety of meals that can be made with different proteins and fibers, even if you find you’re a picky eater or part of a Low-FODMAP diet. Try to limit yourself to one or two fast or processed meals a week at first, and then slowly remove them from your diet.
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Food cravings can be a frustrating and overwhelming feeling that you might think you can’t control. But more often than not, you can control a food craving if you spend some time to sort out its cause. Moreover, cravings like your craving for sugar, are a way for us to take a deeper look at what your inner needs are and what your motivations for eating are.
Extra tips for cravings
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You can use a food journal to try and understand why your cravings are there. If you do this for a week or two, then you should begin seeing an emerging pattern of behavior associated with the craving.
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Don’t let yourself get too hungry. Eating several meals through the day may help to control cravings and even binge eating.
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Remember to take care of yourself. If you take good care of yourselves day to day, you may be less likely to feel stressed, angry, and unhappy, and therefore less likely to crave sugar and other foods.
