Craving Craves

Craving Awareness: Knowing what causes our food cravings is the first step in addressing them. Food cravings are caused by physiological, psychological & environmental elements. Making healthy choices to decrease & stop the frequency of food cravings helps us to live healthier lives.

When we ignore the causes of our cravings, we run the risk of eating too much of the wrong foods in search of what our bodies are missing.

Craving Addiction: Certain foods have built-in addictive properties that trigger the brain’s reward system. The neurotransmitter, dopamine, is released which creates a short-term addictive reward.

If we are unable to break this reward response, these foods can take on the same addictive qualities as alcohol & drugs.

Foods containing addictive properties are:

• Ultra-Processed Food/Highly Processed Foods

• Sugary Foods

• High Fat Foods (usually combined with sugar & salt)

• Salted Foods (usually combined with fat)

• Chocolate (high in sugar & fat which trigger endorphins [hormones which relieve pain & creates a sense of well-being])

• Cheese (Casein protein in cheese releases casomorphin which can trigger the brain’s addictive opioid receptors)

• Refined Carbohydrates (e.g. flour, sugar & is often combined with salt)

• Fast Foods (high in sugar, fat, salt & contains ultra processed ingredients to increase pleasurable tastes, smells & looks)

Eating these addictive foods make people crave them even more. The combination of sugar, fat & salt triggers intense pleasure responses that are difficult to resist. This leads to overeating & increased cravings. Understanding these addictive properties can help us to identify our unhealthy food addictions and to develop healthier eating habits.

Craving Factors: Physiological, Psychological, and Environmental elements:

• Hormonal Fluctuations:

  • Hunger Hormones: Imbalances of leptin (satiety) & ghrelin (hunger) may causes one to eat more calorie-dense foods that are rich in fats & sugars.

  • Mood Regulation: Low serotonin levels, linked to depression & depressive feelings, may cause one to eat more refined carbohydrates.

  • Stress Hormone: Emotional stress & physical activity levels (over-exercising or under-excercising) produce the cortisol hormone which can increase cravings for high-fat & sugary foods.

  • Menopause & Menstrual Cycles are associated with lower serotonin hormone levels which trigger cravings.

  • Hypothyroidism: Underactive thyroid function may increase ghrelin production which is a hormone that signals hunger.

  • Lack of Sunlight is associated with lower levels of melatonin, serotonin & vitamin D which may cause one to crave refined carbohydrates for short-term boosts of energy.

• Nutrient Deficiencies:

  • Mineral/Vitamin Deficiencies: Common nutritional deficiencies that may trigger cravings are diets low in magnesium, iron, calcium, zinc, potassium, omega-3, sodium & vitamins C, D, B6.

  • Amino Acid Imbalance: A lack of certain amino acids can trigger cravings for animal &/or plant protein-rich foods.

  • Overconsumption: Highly Processed/Ultra-Processed Foods, Fast Foods, Alcohol & Drug Use may lead to nutrient gaps.

  • Underconsumption: Eat meals that have too few calories can trigger starvation which may cause over consumption at future meals.

  • Too Much Caffeine: May trigger cravings for higher caloric foods.

  • Irregular Meals: Eating sporadicly & inconsistent portions may trigger starvation or suppress one’s appetite.

• Conditioning & Reward Systems

  • Reward Pathway: Foods high in sugar, fat &/or salt releases dopamine, a neurotransmitter, which is linked to the brain’s pleasure-center. Eating these foods frequently conditions the brain to seek out more of these unhealthy feel-good foods.

  • Food Addiction: Some people may experience cravings due to food addiction, where the brain becomes "wired" to associate certain foods with comfort or stress-relief. This response is similar to the response of addictive substances (e.g., alcohol, illicit drugs).

• Gut-Brain Axis

  • Gut Microbiome: Some bacteria in our intestines thrive on specific food types (e.g., sugar or fiber). These gut microbiome can send brain signals that can influence food preferences. Gut microbiome imbalances can create cravings for less nutritious & processed foods.

  • Gut Hormones: Hormones released by the gut in response to food can influence appetite and cravings which affect the brain's signals for hunger and satiety.

• Emotional and Psychological Factors

  • Emotional Eating: Comfort foods (typically high in sugar or fat) trigger a temporary sense of well-being. The psychological association between emotions & foods is strengthened during feelings of stress, sadness or anxiousness.

  • Learned Associations: Repeated exposure to certain foods during positive experiences (celebrations, rewards) reinforces food cravings as the brain learns to associate foods with happiness or reward.

  • Depression: Depression lowers serotonin levels (neurotransmitter). In turn, these depressive symptoms can trigger cravings of refined carbohydrates (e.g., cookies, doughnuts) which provides a temporary boost in mood by stimulating the release of the dopamine hormone.

• Sleep Deprivation

  • Circadian Distruptors: Lack of sleep disrupts the balance of hunger-related hormones (ghrelin & leptin). This imbalance can intensify cravings for high-calorie foods (e.g., sugar, fat). Sleep deprivation also impairs decision-making which makes it harder to resist cravings.

• Cultural and Environmental Factors

  • Availability and Accessibility: Cravings can also be triggered by environmental cues such as the sight, smell, or thought of certain foods. Food advertisements or baked goods may prompt a craving even if one is not hungry.

  • Cultural Norms and Habits: Cravings may also be shaped by a mental mindset regarding culture or habits. Certain foods are associated with specific traditions, holidays or social occasions which trigger cravings.

Cravings are a complex interplay between biology, psychology & social factors. Understanding the triggers can help in managing them better and raise the awareness needed to develop healthy eating habits.

Craving Cons: When we consistently give into our cravings of unhealthy food choices (sugar, fat, salt), our overall health will be impacted. Long-term & unaddressed unhealthy food cravings can lead to:

• Overeating: Constant cravings, especially for unhealthy foods like sweets, junk food & processed snacks, can lead to overeating & weight gain.

• Nutrient imbalances: Frequently eating unhealthy foods, negatively impacts the amount of nutritious food choices (e.g., fruits, vegetables, whole grains, & lean, low-saturated fat proteins). Over time, this can lead to nutrient deficiencies.

• Mood swings: Eating a lot of sugary or processed foods can cause spikes and crashes in blood sugar, leading to mood swings, fatigue & irritability.

• Health problems: Consistently giving in to unhealthy food cravings can increase the risk of long-term health problems (e.g., diabetes, high cholesterol, heart disease, high blood pressure & obesity).

• Addiction-like Behavior: Some cravings (e.g., sugar, ultra-processed foods) can feel like an addiction. The more you give in to these cravings, the more you may want those foods which makes it harder to stop eating them.

• Emotional reliance: Relying on food to cope with emotions (emotional eating) can prevent you from addressing underlying issues like stress, sadness or boredom.

Admitting that you have cravings for unhealthy foods is the first step in taking control of your eating habits.

Avoid the Crave: Make sure your meals include a good balance of whole foods that contain complex carbohydrates, high fiber and fats & proteins that are low saturated-fats. Eating meals low in sugar, fats & salt will help you to avoid unhealthy food choices.

• Stay hydrated: Sometimes, people mistake thirst for hunger. Drink plenty of water throughout the day to stay hydrated and reduce cravings.

• Get enough sleep: Lack of sleep can increase hunger hormones and make you crave unhealthy foods. Aim for 7-9 hours of good-quality sleep each night.

• Manage stress: Stress can trigger cravings for comfort foods, especially those high in sugar and fat. Practice stress-relief techniques like meditation, deep breathing or exercise to keep cravings in check.

• Plan Your Meals: Having a meal plan or schedule can prevent impulsive eating and help you make healthier choices. Try to avoid skipping meals, as this can lead to intense cravings later in the day.

• Limit Exposure to Tempting Toods: If certain foods trigger your cravings, keep them out of your house or avoid situations where you’ll be tempted to eat them.

• Exercise Regularly: Physical activity can help balance hormones that regulate hunger and reduce stress, which may decrease cravings.

• Focus on Whole Foods: Eating whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins (low in saturated fats) can help reduce cravings for sugary and processed foods.

• Mindful Eating: Practice paying attention to your hunger cues. Eat when you’re truly hungry and stop when you’re satisfied. This can help prevent overeating due to cravings.

• Allow small indulgences: It’s okay to enjoy your favorite foods occasionally. Pre-plan a frequency in which you allow yourself small portion of an indulgent food. Planning it can help you avoid feeling deprived and reduce the intensity of future cravings.

Try following some of the tips above to help you to ‘Avoid The Crave’.