Common cravings!
- Dietitian.Lauren Hmede
- Apr 11, 2019
- 3 min read
Overview
Not all cravings are created equal some are simply linked to pleasure while other are linked to nutrient and hormonal imbalances.
If you rulled out stress and emotional eating then you may have physiological reasons behind craving.
You need to have a well balanced diet along with some nutritional swaps in order to control craving.
1. Craving Chocolate? You May Need Magnesium
Sometimes chocolate craving is not really what your body need as it is may be linked to nutrients deficiency like magnesium, chromium and vitamin B. So you need to take these micronutrients in the form of supplements or eat 70 percent (or higher) dark chocolate if you really can’t resist as it's a natural source of magnesium.Finally you may have a handful of almonds as it can control craving.
2. Craving Sugary Foods? You May Need Water
A craving to sugary food like cake or sodas can be a sign of low blood sugar or depression. However, reaching for another scoop of ice cream is bound to set you up for a sugar crash, which can wreak havoc on your hormones and metabolism. What you can do before reaching sugary food is to drink a glass of water and give your system a moment to reboot.If the craving persists, eat an apple, some berries or an orange.
However, craving sugar could also indicate depression so when you’re feeling down, find healthy ways to boost your serotonin through exercise or talking to a therapist.
3. Craving Salty Foods? You May Need B Vitamins
Exessive sugar, low sodium or too much potassium are linked to sodium craving. So it is better to cutt down on sugar and avoiding table salt. “Opt for Himalayan or celery juice to remineralize the body.”
If you crave salt after stressful period you may need B vitamins and you can take them as multivitamin. However, if the salt craving is following a sweaty workout or an illness or upset stomach “Pedialyte or a similar electrolyte powder is better than plain water to replace the missing minerals.” Best to choose these rather than sports drinks, which often contain too much sugar.
4. Craving Fried Foods? You May Need Essential Fatty Acids
Cravings to greasy food and fries may be linked to EFA deficiency while you reach bacon or burger you are just having more trans fat and processed fat.
Instead of unhealthy choice you may have an avocado, a spoonful of coconut or flaxseed oil, a salad with olive oil and balsamic vinegar or dip bread into olive oil. Nuts and seeds contain healthy oils and are excellent choices as well. Alternatively, regularly include oily fish like salmon or herring in your diet or take a fish-oil supplement.
5. Craving Bread or Pasta? You May Need Nitrogen
Consuming carbs like bread, pasta or croissant stimulate the neurotransmitter dopamine (also known as the “pleasure chemical”) is released, explaining why you may have a hard time quitting carbs.
Carbohydrate cravings could mean that your body wants more nitrogen (meat, chicken and fish contain this). “Or it could need a food ‘hug’ and instant gratification". Snack on a handful of nuts or a helping of hummus. If this fails to extinguish your hankering, then it’s likely a gratification craving. An emotional commitment (journaling, chatting with a friend, etc.) and positive self-talk about what is really needed may be the answer here.
6. Craving Red Meat? You May Need Iron
A craving to red meat could be a deficiency in protein as well as iron, amino acids or phosphorus. Craving toward red meat is linked mainly to iron but you can take iron from healthy choices instead of too much red meat!
You can get protein from meatless products yet they are cheap and still they can satisfy your need and make you happy. You may eat dried fruits, beets, beans and prunes if you’re iron-deficient. These are all packed with adequate iron and are also easier on the kidneys and your digestion.
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