That donut is calling your name! Why is it so difficult to resist those cravings?
Okay, admit it. You have food cravings at least occasionally. We all do! Usually we crave the high-calorie foods laden with sugar, fat or salt or a combo of all three. Some of us have difficulty passing up a gooey frosted donut while others weaken in the knees at the sight of a bag of crunchy, salty chips.
What’s behind these cravings that cause us to give in after we vow to “eat right” and lose those last few stubborn pounds? Why do we lose our resolve when we seemed so strong and full of willpower earlier in the week?
You may be responding physically to dropping blood sugar. When your body’s glucose levels get low, you have a desire to eat. The spikes and drops are especially from eating sweets and refined carbs.
We release serotonin and dopamine in response to carbohydrates, especially the sweets that break down quickly and reach our brain oh-so-fast. This gives us the temporary feel-good and the positive feedback loop that is reinforced over and over. The more we eat the sweets, the more we crave them.
Adding to the physical reasons for craving, at a young age, we often connect emotions and comfort with eating. Mom may have fed you something special when you were upset, sad or worried. You then associated eating with feeling better.
Food may also have been used as bribes: candy if you’re good at the doctors, treats if you go on the potty and ice cream if you behave at the store. Once again, food is a soother.
These are just a few ways that cravings are both physical and emotional, but how do you handle them?
1. If they are due to blood sugar, be sure to eat protein and fiber at each meal to keep your glucose stabilized without the spikes and drops.
2. Eat complex carbohydrates, such as whole grains, beans, fresh fruits and veggies because although you will still release serotonin and dopamine once they break down to glucose, it will be slow and gradual, since it takes much longer to digest these foods.
3. Be aware when you are eating when not physically hungry, but in response to an emotion, feeling or memory. Awareness is the first step.
4. If you have small children, don’t use food as bribes, threats or treats. Food is purely nutrition for our bodies, although enjoyable.
5. Keep a journal to identify what you’re feeling when those cravings hit. Writing it out and seeing it on paper is often helpful enough in identifying when you’re likely to be triggered.
Although cravings can be challenging, understanding the physical part and being aware of the emotional side is a start. Remember to eat slowly, sit down for all of your meals and snacks and savor every bite.