How to Interpret Food Cravings

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Food cravings can occur for a variety of reasons. You may find yourself craving food or a beverage, even though you are neither hungry or thirsty. A prolonged craving can be the result of a deficiency of a certain of nutrient. One downfall that is faced nowadays is correctly choosing what your body actually wants, as opposed to settling for processed choices full of empty calories. Use these tips to understand what your cravings are trying to tell you, and some innovative and healthy ways to satisfy that craving.

Part 1
Part 1 of 7:

Craving Sweets

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  1. Chocolate can indicate a deficiency in magnesium. Magnesium is involved in the building of healthy bones, muscles and the communication of nerves within the body. You can get your fill of this mineral by eating seeds, nuts, beans and fruit, to name a few.
  2. 2
    Indulge in other sweets: A craving for sweets or sugar in general can signal a variety of possible causes, each with its own healthy alternative. Consider the following possibilities that may relate to your cravings:
    • Hypoglycemia, or low blood sugar can be alleviated through the consumption of high fibre foods, grains, and especially fresh fruit.
    • Phosphorus deficiency. Phosphorus is a major component of bones, and an essential element. Supplement your diet by consuming lentils or pinto beans, whole grains and pumpkin seeds.
    • A chromium deficiency can cause issues with proper digestion. This mineral can be found in sweet potatoes, onions, romaine lettuce, tomatoes and grapes.
    • A craving for sugar can also be the result of dehydration. The easy fix is to grab a tall glass of water.
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  3. 3
    Thirst for soda pop can mean you are low on calcium. Try adding some sesame seeds and broccoli to your diet.
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Part 2
Part 2 of 7:

Craving Salt

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  1. 1
    Quell the urge to dive into a bag of potato chips. One of the reasons you may be craving salt could be due feelings of stress. If you are feeling stressed out, put down the salty snacks and grab a piece of fruit, some fresh carrots or a handful of seeds and nuts.
  2. 2
    Indulge in some electrolytes. Salty cravings can also be the result of a shortage of electrolytes. Electrolytes are a combination of the minerals , including magnesium, potassium, sodium, phosphate and calcium. [1]
    • Electrolytes can be replenished through unflavoured coconut water, or other bottled beverages found in pharmacies and grocers. Fruits such as raisins, banana, dates, and coconut can increase your electrolyte levels, as well as the vegetables spinach, potato, beans and lentils.
      • Consider adding fruit to coconut water to save on the added sugar found in the bottled beverages.
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Part 3
Part 3 of 7:

Craving Carbohydrates

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  1. Craving carbohydrates can be a sign of a few health scenarios. Conditions that can cause these cravings include hypoglycemia, insulin resistance or chromium deficiency. It may also be the result of fatigue.
  2. 2
    Quash the urge to indulge in white bread, noodles or crackers. Cravings for processed flour products may indicate that you need to include more fibre in your diet.
    • In both cases, including vegetables such as spinach, broccoli, celery and carrots, as well as fruits like bananas, apricots and apples, will help you overcome these cravings.
    • If you find that your cravings persist, you may want to consult your doctor, to rule out hypoglycemia, or one of the other conditions mentioned above.
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Part 4
Part 4 of 7:

Craving Fried Foods

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  1. Indulging in fried chicken and curly fries or nachos with extra cheese on occasion is a treat. Regular consumption can cause an increase in harmful cholesterol, as well as unhealthy saturated and trans fats. These fats are related to chronic health conditions, including heart disease, stroke and diabetes.
    • Saturated fats can be found in poultry products, red meats and full-fat dairy products.
    • Trans fats are created through a chemical process called hydrogenation and are found in pastry, cookies, doughnuts, crackers and margarine, to name a few. [2]
    • At room temperature, saturated fats take on a solid form.
  2. 2
    Choose healthy fats. When monitoring your dietary health, try to opt for unsaturated fats. Unsaturated fats Include:
    • Monounsaturated fatty acids: This type of fatty acid is known to improve your cholesterol levels, making you less prone to heart disease. They may also be of benefit to your insulin level as well as controlling blood sugar, which is important if you suffer from type 2 diabetes. These fatty acids can be found in a variety of food and oils.
    • Polyunsaturated fats can be found in food derived from plants and associated oils. Consuming polyunsaturated fats has been shown to improve cholesterol and decrease the risk of developing type 2 diabetes.
    • Omega-3 fatty acids are available in a specific type of polyunsaturated fat, found in certain types of fish. Omega-3s are thought to play a role in decreasing coronary artery disease. [3]
  3. 3
    Look for these healthy fat foods: To satisfy your hunger for fried foods or cheese, try consuming some walnuts, sunflower seeds and flax seeds.
    • Consume the following fish: salmon, mackerel, herring, albacore tuna and trout.
    • Choose foods that are cooked or include the following oils:
      • Corn oil
      • Soybean oil
      • Flax oil
      • Safflower oil
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Part 5
Part 5 of 7:

Craving Red Meat

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  1. When our body has a hankering for a big juicy steak, or a bacon cheeseburger, it is a sign that your body could be iron deficient. Iron deficiency can lead to a number of health issues, including clogged arteries, fatigue, frequent infections, and even hair loss.
  2. 2
    Replenish your iron levels. Instead of driving to the nearest steakhouse, increase your iron levels by adding vitamin C, that contributes to iron absorption. Also consider adding legumes, spinach, seaweed and beans to your diet. Fruit rich in iron include dried fruit such as prunes and figs as well as fresh cherries.
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Part 6
Part 6 of 7:

Craving Coffee

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  1. If you find yourself indulging in cup after cup of coffee, this could indicate a variety of different minerals missing in your diet. While studies from the Mayo clinic show that coffee may help to protect you from serious conditions such as Parkinson’s, type 2 diabetes, and liver disease (including cancer), there can be a downside to over-consumption of this beverage. [4]
  2. 2
    Understand the negative effects. Coffee stimulates the production of hydrochloric acid, which is used in the digestion of food. When you drink coffee on an empty stomach, it can affect the production of hydrochloric acid when it is ‘’needed’’ to help digest food. As well, it can lead to heartburn, ulcers, gastritis, and irritable bowel syndrome. Coffee promotes the release of stress hormones in your body, creating the “caffeine shakes” that some experience. [5]
  3. 3
    Replace missing vitamins and minerals. The reasoning for you coffee craving could be due to one of four deficiencies: sulfur, iron, salt or phosphorous. Foods that can assist in reducing your cravings for coffee include cruciferous (cabbage family) vegetables, beans, lentils, onion, garlic, dried fruit, sea salt, pumpkin seeds and Brazil nuts.
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Part 7
Part 7 of 7:

Craving Water

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  1. Cravings for any type of food, but most often treat items, can simply be that your body is thirsting for water. Before reaching for sweet or salty foods, try drinking a tall glass of water. Also, coconut water is a great way to get the electrolytes your body might be craving, instead of the high-calorie sports drinks. [6]
  2. 2
    Consider these clever ways to replenish your body’s need for water:
    • Coconut water with a splash of your favourite fruit juice
    • Fruit pops, such as watermelon and coconut water
    • Iced, decaf herbal tea
    • Sparkling water
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      References

      1. ↑ https://www.quickanddirtytips.com/health-fitness/healthy-eating/what-are-electrolytes
      2. ↑ https://health.clevelandclinic.org/avoid-these-10-foods-full-of-trans-fats/
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
      4. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/coffee-and-health/faq-20058339
      5. ↑ https://www.healthambition.com/negative-effects-of-coffee/
      6. ↑ https://www.rd.com/health/wellness/stay-hydrated/6/
      7. ↑ https://bengreenfieldfitness.com/article/fat-loss-articles/what-do-food-cravings-mean/
      8. ↑ https://gethealthyu.com/food-cravings-and-what-they-mean/
      9. ↑ https://www.medicinenet.com/

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