We often crave foods high in sugar and fat. Food cravings are caused by regions of the brain that are responsible for memory, pleasure and reward. An imbalance of hormones can also cause food cravings. (1)
Psychological and emotional triggers:
Boredom and depression
Stress and anxiety
General need for comfort
Habit
Physical triggers
Low blood sugar
Thirst
Dehydration
How to overcome cravings?
If your craving is linked to a certain activity, such as watching television, go for a walk, call a friend, or just wait it out for 15 minutes.
Change your routine
Thirst is often felt as hunger.
Drink more water
Sour and spicy foods are known to help combat sweet cravings. Add lemon to your water.
Try sour and spicy foods
Look for hidden sugars on food labels—typically those that end in "-ose." Common sugars are sucrose, dextrose, lactose, maltose, fructose, and high-fructose corn syrup.
Limit refined flours, sugar, and alcohol
Eat every 3–4 hours. Preventing hunger will help prevent cravings.
Have small, frequent meals and snacks throughout the day
If you do not have sweets in your house, you have no choice but to snack on apples or grapes.
Buy fruit instead of sweets
If you must have something sweet, eat smaller portions. Have one scoop of ice cream with no chocolate syrup.
Think small
Exercise releases endorphins, which help to reduce cravings. Walk at least 10 minutes every day.
Exercise daily
The highs and lows of caffeine may contribute to dehydration and blood sugar imbalances, making cravings more urgent and frequent. Instead, choose decaffeinated coffee, herbal teas, caffeine-free and sugar-free soft drinks, or water.
Reduce or eliminate caffeine
Rest and sleep to feel recharged, rather than depending on sugar and stimulants.
Get enough sleep
Reduce anxiety and stress by taking time for daily meditation or "down time," even if only for a few minutes.
Relax
Based on what you learned today, what is one thing you can do to help overcome your sugar cravings?
References:
(1) Johnson, Jon. "Food Cravings: Causes, Reducing and Replacing Cravings." Medical News Today, MediLexicon International, 16 July 2017, https://www.medicalnewstoday.com/articles/318441.php#causes
ScienceDaily®. The psychology of food cravings. Available at: http://www.sciencedaily.com/releases/2010/05/100517172300.htm Accessed July 5, 2012.
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