Craving food is often thought of as a bad thing. We associate it with shame. Laziness. Lack of willpower. Why is that?
Often when we talk about cravings, it is called a “guilty pleasure.” The assumption is we are guilty for desiring a specific food. Are we really guilty for simply wanting something?
We need to do away with assuming that cravings are bad. Cravings are driven by hormones in our bodies. It can show that our body needs a certain nutrient or can even demand for more variety in our diets. Cravings in themselves are not bad. It’s more of how we interpret and act when we experience them.
The most common foods I see people craving usually include a carbohydrate (carb) or fat. Do late night chips, chocolate, or ice-cream sound familiar? What about pizza? Or your favorite “drunk food?” These foods are generally higher in energy also known as calories.
Instead of beating yourself up for being “bad again,” look at how your day went from a food perspective. Examining your windows between meals and snacks is a good starting point. Going too long without eating can often make us want to eat higher energy foods. It’s a survival thing. Your body’s job is to keep you alive. If you haven’t eaten all day, your body isn’t going to go for salad. Trust me. If you don’t believe me, try working all day and see what you go for at your next meal. Foods that are associated as “heavy” like cream pastas, pizzas, ice-cream are nutrient efficient choices when it comes to energy. Meaning, we don’t need to eat a lot of it to get the energy our body needs. I wouldn’t get critical too quickly if you indulged on a food you tried to avoid. Think about the last time you ate as a starting point.
Another reason for cravings, can be lack of certain nutrients. Carbs and fats are nutrients. They are “macronutrients” meaning we need them in amounts we can measure. Things like grams and calories are often used as references. These foods give energy for us to operate. Sometimes when we try to do non-fat “everything”, steam our veggies, and have all lean meats like chicken breast. Then you start craving things like fried, dessert, or snack type foods. This can indicate that your body is asking for some fat sources. Fats also help us to absorb certain vitamins (vitamins A, D, E, and K) and helps to regulate hormones. Your body needs fats in a balanced diet.
Craving food doesn’t mean eating more1. That’s another reason we shouldn’t run into assumptions when we want to eat. Hunger cues help us to give our body the nutrients it needs to function. Ignoring hunger cues is a recipe for unideal food choices. For example, skipping meals, prolonging fasting, and restricting calories. It’s an easy way to be obsessed with food and make regretful food choices. Your body is starving. What else is it supposed to do?
So what exactly should I do when I crave something? Eat it. Yes, I said it. Avoiding a food we crave often makes us want it more. We think about it more often. It becomes more enticing. When we get a chance to eat it, we overdo it. Then comes regret. Then avoid the food again. And the cycle repeats.
The next time your mind thinks about some food that you feel you should avoid; think about why. Your body is trying to tell you something. Is it time to switch up your meals? Or make your meal more satiating by adding some fats? Maybe carbs to help your mind think more clearly.
Cravings is a form of communication our body gives us. Don’t overlook cravings. It means your body is working normally. And trying to give you important information.
Sources:
- Hill A. J. (2007). The psychology of food craving. The Proceedings of the Nutrition Society, 66(2), 277–285. https://doi.org/10.1017/S0029665107005502