Why do we crave cakes and crisps more than cauliflower and carrots? We asked nutrition experts what our unhealthy urges mean – and how to curb them…
We all get food cravings and certainly don’t want to give in to them all the time. Since they usually involve bad-for-you foods, it’s bad for your waistline and your overall health. Change your eating habits and you’ll improve your health rating and find that you naturally lose weight, too!
Craving a perk-me-up coffee?
Why:
“You may be tired or low in energy and in need of a pick-me-up,” says nutritionist Cassandra Barns. But you may also have developed a dependence on caffeine. “If you drink coffee every single day, eventually, you need to keep drinking it just to feel ‘normal’, and then need more and more to give you an energy boost,” she adds.
Curb the craving
“Think about why you could be low in energy – are you getting enough sleep? You may need to visit your doctor for a check-up; you may be low on nutrients such as iron, vitamin B12 or magnesium, which are all essential for energy. Long-term stress, or highly demanding events, such as moving house or changing jobs, can also cause fatigue, even if you seem to cope well with the upheaval at the time. For a gentler energy boost, switch your coffee to green tea. It contains some caffeine – but much less than coffee – and a substance called theanine, which can have a relaxing effect as well as help support concentration and focus.”
Professor Vernon Louw, chair and head of clinical haematology, department of medicine, University of Cape Town, explains that you don’t have to be anaemic to have symptoms of or get treatment for iron deficiency. Check your iron levels with a simple finger-prick test (Ferricheck) from a pharmacy if you have fatigue, irritability, forgetfulness, poor concentration, cravings (especially for ice or soil and clay), sensitivity to cold, hair loss, nails that break easily, a sore tongue or sexual dysfunction.
Burger lust?
Why:
“You could be lacking in iron or vitamin B12 – and red meat is a great source of these nutrients,” advises Cassandra.
Curb the craving
“Go on, have a burger!” says Cassandra. “But a good-quality one, made with organic meat or wild meat, like ostrich.” And ditch the bun for a salad or homemade sweet potato chips. You could also try supplementing with Viridian High Twelve B-Complex B12, R189 for 30 capsules, Faithful to Nature, or if you have confirmed low iron levels, try Ferrimed Iron Polymaltose, R379 for 60 capsules, Clicks. Meat-free sources of iron? Try prunes and spinach.
Really need biscuits and cakes?
Why:
Many experts say that sugar is addictive and that our bodies react to it like a drug, craving our next fix if we go too long without it. You could also crave sugar when you get an energy slump because your blood sugar levels are low (think 3pm when a cup of tea and a biscuit call your name).
Curb the craving
The worst thing you can do is succumb to your cravings by scoffing refined sources of sugar, like cakes and biscuits. These foods break down quickly, giving a short-lived boost of energy, followed by a sharp dip, leaving energy levels even lower than before. “For a sweet taste, try figs or granadilla, which also contain soluble fibre that will help to slow the release of sugar into your bloodstream and avoid any extreme fluctuations,” explains nutritionist Emma Ross. The mineral chromium (which you can take as a supplement) is thought to help reduce sugar cravings by helping to maintain normal blood glucose levels. Adding cinnamon to foods is also a good tactic, as the spice is thought to work in the same way as chromium. To keep blood sugar levels balanced, don’t skip meals and eat low glycaemic-index (low-GI) foods that provide slow, sustained energy. Try snacking on walnuts or oatcakes.
Can’t stop thinking about salty crisps?
Why:
Craving salty foods could mean you’re stressed and your adrenal glands are ‘burnt out’, says Emma. “Your adrenal glands release aldosterone, which is a hormone responsible for achieving water and electrolyte balance, helping your body to retain the salt it needs. But if your adrenals aren’t at their best, you might find you’re craving salt to balance your body’s sodium levels.”
Curb the craving
Too much salt is thought to raise blood pressure, so rather manage your stress by doing breathing exercises or yoga. Or try a ‘calming’ supplement, such as A. Vogel Neuroforce Formula, R136,95 for 30ml, Dis-Chem. It contains Avena sativa (wild oat extract), which is said to help relieve mild stress and anxiety
Give me cheese, please!
Why:
“Craving cheese may signal a deficiency of essential fatty acids (probably omega-3). Symptoms to look out for include: dry or scaly skin, small bumps on the back of your arms, excessive ear wax, and dry eyes,” says Emma.
Curb the craving
“Cheese is high in fat – rather than succumbing to it too often, try eating rich sources of omega-3 fatty acids, like oily fish, flaxseeds, chia seeds and walnuts. Cheese cravings could also signal a calcium deficiency, so be sure to incorporate lots of leafy greens and sardines into your diet as they’re good sources of this important mineral.”
Got to have chocolate
Why:
“Chocolate cravings could be a sign of a magnesium deficiency,” says Emma. “In the lead-up to a period – or during menopause – you’re more at risk of being deficient in magnesium.”
Curb the craving
“Include lots of wholegrains, beans, nuts, seeds and green leafy vegetables in your diet to get your magnesium fix,” says Emma. If you must… eat a cube of dark chocolate (at least 50 to 70% cocoa solids): it’s a rich source of flavonoids and may help reduce blood pressure.
Craving dessert?
Why:
You may be feeling down in the dumps and yearning for some comfort food. The combination of fat and sugar (a carb) can have quite a unique effect on your brain, says Emma. “Consuming carbs can increase your levels of the feel-good hormone serotonin, and there’s some evidence to suggest that when fat is added to the equation, it can trigger the release in the brain of dopamine, which is a neurotransmitter that is associated with pleasure and reward.”
Curb the craving
“Try including omega-3-rich flaxseeds or oily fish in your diet to give your dopamine levels a boost. Doing more exercise can also trigger dopamine pathways.”
Reaching for a fizzy drink?
Why:
Perhaps you’re not drinking enough liquids and are just thirsty, or it might be about the sweet craving. “The combo of a fizzy sensation with a sweet taste can be quite pleasurable, and may seem to quench your thirst better than non-carbonated drinks,” says Cassandra.
Curb the craving
For the fizz-effect, try sparkling water with crushed berries. But even ‘diet’ fizzy drinks are loaded with additives. To hit the sweet spot, chew a sugar-free chewing gum, as studies show chewing gum helps to reduce sweet cravings. Try Dentyne Strawberry Sugarfree Chewing Gum, R14,99 for 10, Woolworths.
Craving curry?
Why:
The capsaicin found in chillies is said to stimulate the release of feel-good endorphins – so it’s no surprise we fancy a bit of hot stuff now and then. Another theory? Spicy cravings might mean that we’re low in zinc, which helps regulate our taste and smell. If levels are low, we can’t properly taste more bland foods.
Curb the craving
Eat a curry – but try making your own with good-quality chicken or lean meat, like lamb or beef, or use butternut and chickpeas for a vegetarian option, says Cassandra. “Use a little coconut oil, and go for tomato-based sauces – not creamy – if you regularly eat curry.” Mushrooms, pumpkin seeds and cashews also give a zinc boost.
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