No man in the world has more courage than the man who can stop after eating one peanut. This amusing thought sums up the power of the human craving for mouthwatering food. Unlike hunger, which is our body's way of ensuring it is provided with energy to stay alive, cravings are mainly a psychological need for high-fat or high-sugar foods that taste delicious.
UK's scientists have now traced junk food cravings to prehistoric times when the brain's opioids and dopamine (brain chemicals that let out feel-good sensations) reacted to the benefit of high-calorie food as a survival mechanism. The scientists have explained how we are programmed to relish junk food. But why do we crave certain foods and what do our cravings tell us about the reasons behind them?
Nutritionist and obesity consultant Naini Setalvad explains, "While several factors could cause cravings, the most common stem either from a deficiency of minerals and vitamins or due to a mild imbalance in our neurotransmitters, which are our body's chemical messengers. They carry impulses between nerve cells and some control our moods and feelings. For instance, someone who chronically has low blood pressure would instinctually take to saltier foods; as would one who lacks minerals available in salt."
The science behind cravings, which are driven by intense sensations of desire for certain foods, explains how neurotransmitters serotonin and dopamine run the show. A dip in our body's serotonin levels causes cravings for starchy and sweet foods. Setalvad says, "This is why we subconsciously reach out for chocolate, rice, breads, potatoes and even fried foods, when we are upset. Increased availability of such foods also makes us emotionally dependent on them. Therefore, even the tiniest stressor in our lives propels our need for these foods." Serotonin helps maintain a 'happy feeling' and calms anxiety. Whereas, dopamine helps us calm down and elevates our mood. "This is why most stressed people would prefer bananas as their favorite fruit," she adds.
B complex vitamins and minerals such as zinc and magnesium are linked to depression. Therefore, if we lack adequate levels of these, we get easily upset and end up craving for sweets, Setalvad says. Also, stress pushes us further towards high-energy foods such as cakes and sweets. "Sugar has an enormous impact on our moods and cravings. Usually someone feeling down pines for it. When you opt for white sugar, your craving gets momentarily satisfied coupled with a sudden rush of energy. But when this effect wears off, it leaves you irritable, low and restless till you get another sugar fix. This is why I feel sugar, on this count, is nearly as bad as a recreational drug. Caffeine has the same effect."
How you can control your cravings
The first step towards this would be to cut on junk food options. Setalvad suggests making small changes. "Replace sugary biscuits at home with fruits and baked chips. Switch to rock salt or sea salt from regular salt. Discourage frying any food and inculcate a habit of having salads with every meal, to ensure your intake of antioxidants. Go for nuts and seeds, the healthier alternative to fried snacks," she says.
Learn to recognize your cravings. If you feel your consumption of unhealthy carbohydrates (such as white flour or white sugar) is high, switch to a healthier version of that food. "For instance, stick to whole grain breads instead of the refined flour ones. If you seek something sweet, go for a banana or an apple. If you feel chocolate cravings, opt for dark chocolates rather than sugary milk chocolates, and if you crave something salty, have limbu paani with rock salt and cumin," she adds. If you see irresistible but unhealthy food, then take a bite or two to satiate your taste buds. But if you are hungry, then you should eat good portions of healthy food. Obviously, exercising helps channelise your cravings towards healthier foods as it regularises your bodily systems.
The craving index
Cheese burger: Bread and cheese cravings indicate a vitamin B deficiency
Chaats and farsan: Low mineral levels, hence cravings for salt
French fries: Potato is a comfort food and salt can uplift your mood by boosting blood pressure
Pizzas and pastas: Bread and pasta cravings point to vitamin B deficiency
Biryani: Rice is pure comfort food and recharges your starch deficit. But, if cooked in minimal oil and with more veggies, biryani is rather healthy
Fish: Omega 3 fatty acids deficit
Meat and red meat: Meat cravings beg for a protein fix. Red meat pangs means iron deficiency
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