Most of the foods we have cravings for are not so good for us, and we know it! But we still crave them anyway. Why? There have been dozens of studies proving the harmful effects of eating processed, junk food. So why do
Most of the foods we have cravings for are not so good for us, and we know it! But we still crave them anyway. Why? There have been dozens of studies proving the harmful effects of eating processed, junk food. So why do we think it's okay to indulge? In this article, we take a close look at possible answers and how to manage food cravings as well as specific alternatives to unhealthy foods.
What is a Food Craving?
A food craving is a strong signal for something the body needs or wants. It may feel like the urge is uncontrollable until you get that particular food.
Ayurveda teaches that if you are in balance and healthy, you crave those foods that are best for your optimal health… and if you are out-of-balance and unhealthy you will crave processed foods that are toxic and harmful.
Why Do We Experience Food Cravings?
There are many explanations for why we have cravings. Some experts say it's because our brain releases dopamine when tasting certain foods. Other people believe cravings are psychological, while others think they come from nutritional deficiencies.
Most of the time our cravings come on quickly and are triggered by things like boredom, stress, emotions, or just be seeing certain foods.
Are Food Cravings Mental, Emotional, or Physical?
The answer is, it depends. People who don't have food cravings may believe food cravings are all in their head, and in some cases, they may be correct. According to research, there are three areas of the brain – the hippocampus, insula, and caudate that are activated when we have good cravings.
Food cravings can also be caused by emotions. Often we crave carbohydrates when we are anxious or stressed because they boost serotonin which has a calming effect on our bodies.
Vitamin or mineral deficiencies can also cause you to experience food cravings. People who eat a lot of processed foods suffer from malnutrition because they are not getting the nutrients they need from whole foods.
Certain situations, people, or places can also trigger cravings. For example, Friday night can be a movie night with your family. That could also mean it's pizza night. You likely don't need pizza every Friday, but you've conditioned yourself to crave it on movie night.
Addiction can also cause you to crave certain foods like sugar or alcohol because they stimulate the reward center of your brain the same way cocaine does. These foods stimulate you to release “feel good” hormones every time you eat them.
As you can see, there is no simple answer to why you experience food cravings and everyone is different.
The Harmful Effects of Food Cravings
Cravings can have many harmful effects on you like:
Weight Gain – Eating excessive amounts of sugar, processed foods, fatty foods, drinking alcohol, and consuming salt can add extra pounds to even the healthiest person.
Health Issues – Salty and fatty foods can both lead to high blood pressure and high cholesterol. Sugary foods like diet soft drinks can lead to heart attacks, dangerous blood clots, and other cardiovascular problems.
Alcohol Cravings – Craving alcohol can lead to physical problems like liver disease, gout, cancer, pancreas, and poor immunity
Dental Problems – Sugary, processed foods as well as alcohol can all lead to dental problems ranging from tooth decay to gum disease.
Psychological Issues – Trying to control your craving for certain foods and not being able to stop can lead to thoughts of low self-esteem and thinking something is wrong with you.
Overcoming and Managing Your Food Cravings
Now that you have some ideas on how to manage food cravings, it's time to find ways to overcome them. Overcoming cravings may seem simple, but it can be one of the hardest things to do.
Here are some expert tricks to overcome your food cravings without sabotaging your physical and mental well-being in the process:
Avoid Your Triggers
“You crave what you eat, so if you switch what you're eating, you can weaken your old cravings and strengthen new ones”, says Marcia Pelchat, Ph.D., of the Monell Center. Gradually cutting out and avoiding what you are craving helps you to begin to want them less.
Do Away With Temptation
Go through your kitchen food pantry and get rid of all the junk foods you crave. If you bought a box of cookies on your last shopping trip, give them away.
Drink Lemon Water
Sometimes our bodies and minds are just confused about whether we are hungry or thirsty. When you feel a craving or feel like eating a sugary snack, try drinking a large glass of lemon water and you may see the craving evaporate.
Snack on Nuts
Eat an ounce of nuts with two glasses of water to help you overcome your craving. The crunch will satisfy your need to chew and the water will make you feel full.
Stress is a huge reason for food cravings. Learning how to reduce and deal with the daily stress in your life can help you overcome food cravings. Look for different techniques like conscious breathing or exercise that can help.
Take a Nap
Cravings can often become strong when we are fat