When you reach for that must-have snack it may well be your body’s way of revealing something about your health…
Food cravings can hit us anywhere and at any time. A desperate need for a biscuit at 11am? A sudden urge for an ice cream at 6pm? There’s no telling when they’ll strike – or is there?
Could your craving highlight that you need to improve an area of your life – whether that’s your diet or your wellbeing? We spoke to dietician Sejal Jacob to find out…
Cravings are linked to stress, tiredness and exhaustion
“When you’re craving a food – whether that’s chocolate or crisps, it’s important to question what is the reason behind that,” says Sejal, before adding: “Cravings can arise from so many reasons including having an imbalance in our blood sugar levels, stress, a lack of sleep, or for women, hormonal changes.”
Sejal explains: “Not sleeping well is a big trigger in many people for several food cravings. It affects your body by altering your hunger hormones.
“When you're not getting enough sleep, your body is going to produce more ghrelin – a hormone that increases your hunger and appetite. It also reduces the leptin hormone which makes you feel full. Because of that imbalance, your body starts to feel hungry and throughout the day craves a quick energy fix, often in the form of refined carbohydrates or sweets.”
Our body will also start craving these foods if you’re feeling anxious, Sejal explains. “Stress is a great exacerbator for cravings… It’s the same if you're feeling anxious or panicked. Usually people go for sweet things, because they always think they'll get that quick fix to feel cosy and confident and you're looking for foods which give a speedy boost to your serotonin and dopamine levels”.
As for the impact of hormones on women, studies have shown that the menstrual cycle can play havoc with steroid hormones in the luteal phase (the time between ovulation and when the period starts), leading to cravings for both carbs and sweet foods.
But enjoying the occasional craving, if your diet is otherwise well balanced, isn’t problematic says Sejal.
“I know it doesn’t sound right. But sometimes, the best thing to do is give yourself permission to enjoy the food you're craving without any guilt. By satisfying your specific food desires you’re less likely to overindulge.
“You need to make sure you eat the food mindfully though, really enjoy it. If you don’t allow yourself the odd treat, then you're going to crave it even more and probably end up eating lots more than you would have otherwise. Try not to put a plaster on your craving. If you fancy a cookie, have the cookie. Enjoy every bite and move on.”
However, if the cravings become more frequent it could cause issues…
Related stories
- "People in the house thought I was mad…This is the new normal."
- Is your job ruining your diet?
- How ultra-processed food may affect your brain
Your diet could lead to more cravings
“Indulging in lots of cravings for a longer period of time creates a habit of preference for the craving – whether that’s sweets, cakes or chocolate,” explains the British Dietetic Association (BDA) spokesperson, before adding: “The reward centre in your brain triggers a pleasure response to sweet foods. And that's where you become more reliant on that, and you might enjoy healthier foods less.”In addition, if you develop other eating habits which are considered unhealthy, it could trigger further cravings. “If you skip meals or don’t eat regularly, or rely on processed foods, that can create food cravings too,” says the dietician.
The reason? “It can cause drastic fluctuations in your blood sugar levels – sudden spikes or drops. That makes your body crave more sugary foods, because it wants to stabilise these fluctuations in your blood sugar levels.” Effectively, your body gets used to the sugar highs and wants to maintain them.
There’s still confusion over pregnancy cravings
It has been estimated that 50-90 percent of those who are pregnant experience cravings, but why? “The truth is, we don't exactly know why certain cravings appear during pregnancy. Most likely they are triggered by physiological changes like our hormonal changes, but it could be some nutritional deficiencies could make you crave certain specific foods,” says Sejal.
“Often pregnancy cravings are prominent during the first and second trimester but fizzle out during the third trimester.
“In extreme cases, it can cause pica. This is the craving for non-food items, such as dirt or chalk. And while the cause of this craving is unknown, it is believed to be related to iron deficiency during pregnancy. If you are experiencing cravings for any non-food items during pregnancy speak to your GP straight away.”
What to do if you have repeated cravings
“If somebody is craving chocolate and as a dietician, I said: 'no, have a piece of fruit', it's not going to work because they're craving chocolate and they want chocolate,” says Sejal matter-of-factly.
But likewise, you don’t want to always give in or it could negatively impact your blood sugar levels.
“You could try to make an adjustment within the craving, so if you’re after milk chocolate that’s high in sugar content with no nutritional benefits, perhaps could you have 85% or 70% dark chocolate and instead of having an entire bar you could have half. That’s more realistic than being told you should have a different food altogether.”
Aside from the craving you should also, says Sejal, keep to a balanced diet, “consisting of good healthy fats, protein and complex carbohydrates and make sure you're hydrated.” By doing this you might stop a craving before it hits you.But the main thing you should do if you’re constantly craving foods which aren’t nutrient dense is consider the root cause. By doing this, you might change your mindset.
“You might swap that quick sweet fix for something like wholemeal toast with a little bit of peanut butter – an unrefined carbohydrate with good healthy fats which will regulate your blood sugar levels,” says Sejal.
The key is getting to the root of the problem. “It's more than just saying, okay, you eat this food, or you don't eat this food.”
“If you’re not getting enough sleep, work on having a better night time routine – perhaps it could include mindfulness to help you switch off,” suggests Sejal.
And if you’re stressed? Take steps to improve your wellbeing. “You could do yoga or meditation for stress relief. It’s not just about the diet, addressing the lifestyle side of things is equally important.”
Originally published June 2022
