Cravings can drive us crazy – especially if we’re not sure where they’re coming from. And while cravings can be helpful – signaling that the body needs more of a certain nutrient – they can also be a nagging urge for unhealthy foods that deliver easy dopamine. Some cravings we should listen to, and some cravings we should resist.
Confused about cravings? Take a look at what can cause cravings for chocolate, salt, pasta and more – and learn how to listen to what your body really needs.
Cravings & Dopamine – It’s a Mind Trick!
Sometimes cravings are a basic emotional response that comes from a psychological attachment to certain foods. Eating highly flavorful foods we like can trigger the release of dopamine, the “feel good” chemical.
Hyper-palatable foods – usually loaded with excess sugar, salt and carbs – can cause an avalanche of dopamine, tricking the mind into thinking these foods have the power to fix everything going wrong in life. And, what goes up must come down…which means that dopamine high is followed by a crash, which can then fuel us into thinking we need more.
Emotional hunger – a craving rooted in a psychological response to food – often springs up suddenly. It is also associated with a sense of urgency, overeating, disregarding portion sizes, and feeling guilt or shame after indulging.
Hormones Can Also Cause Cravings
Here’s where it gets fun – hormonal changes can also trigger cravings. Pregnancy, for example, can modify taste bud receptors and the sense of smell. Sometimes this leads to unique and heightened cravings during pregnancy.
Changes in progesterone and estrogen just before menstruation can also cause cravings, particularly for foods with a lot of carbs. These cravings are usually harmless, so long as they don’t lead to overeating or skipping well-rounded meals.
Cravings Can Signal Nutrient Deficiency
Unlike cravings caused by hormones or emotional attachments to food, some food cravings can actually be an important clue that the body isn’t getting all the nutrients it needs to thrive. Repeated cravings for a specific type of food can be a clue that there is a nutritional deficiency at play, though it can be tricky to determine definitively that that’s the source of the craving.
Interpret Your Cravings – And Substitute Something Better
If there’s a nutritional deficiency causing food cravings, it can be helpful to know about healthy food substitutes. These healthy alternatives can often satisfy the craving and deliver the missing nutrient the body is asking for.
Chocolate – can signal a deficiency in magnesium (try leafy vegetables, raw nuts or beans).
Coffee – can signal a deficiency in salt (try kombucha or apple cider vinegar), iron (try spinach, dried fruits or legumes), sulfur (try garlic, asparagus, kale or broccoli) or phosphorus (try beans and nuts).
Salty snacks – can signal a deficiency in chloride (try olives or tomatoes).
Sugar – can signal a deficiency in sulfur, phosphorus, tryptophan (try sweet potatoes or oatmeal), chromium (try cinnamon or onions), or low blood sugar levels (check for diabetes).
Bread/Pasta – can signal a deficiency in chromium or nitrogen (try oatmeal, leafy greens or beans).
Cheese – can signal a deficiency in essential fatty acids (try flax oil or Omega 3s) or calcium (try spinach, legumes or mustard greens).
Don’t let cravings drive you crazy! Take care of your body and mind so you can enjoy a healthier relationship with food.
