May 16, 2003
Many
people struggling to lose weight or eat more healthfully
feel discouraged by food cravings that seem to undermine
their good intentions. Food cravings are quite common,
especially among women, according to a new review of the
topic in the
Journal of Nutrition. Many different factors may create
food cravings, although which are the most important and
how cravings
should be dealt with are far from clear.
Food cravings are at least partly related
to sensory appeal. Foods high in both sugar and fat are the
most commonly craved foods, especially chocolate. An earlier
report in the Journal of the American Dietetic Association
notes that, although chocolate cravings are linked with sweet
cravings, people who crave chocolate generally report that
these cravings are not satisfied by other sweets.
A PHYSIOLOGICAL CAUSE?
Some research has found a physiological
basis for cravings, according to the new Journal of Nutrition
review. According to some studies, carbohydrates initiate
a chain reaction that theoretically can change levels of neurotransmitters
influencing mood.
Research with carbohydrate-cravers suggests
that cravings for sweets may come with negative or depressed
feelings that could be relieved as those levels change, but
this idea is not universally accepted. Some studies, like
one in the International Journal of Obesity and Related Metabolic
Disorders, suggest that carbohydrate snacks may not necessarily
improve mood.
Uncomfortably low blood sugar may be another
physiological cause for a craving for sweets as the body
tries to normalize blood sugar levels.
Others propose that cravings may stem from
nutritional deficiencies. For example, lack of adequate magnesium
in the diet could be behind a chocolate craving. Chocolate
is a good source of magnesium. But avocados and spinach are
far more concentrated sources, and we rarely hear of people
craving those foods.
Some cravings, especially for chocolate,
also seem to fluctuate with hormonal changes before and during
women’s menstrual periods.
THOUGHTS AND EMOTIONS
A large body of research shows that thoughts
and feelings about food are also strongly influenced by non-physical
factors. People who go on diets that forbid certain foods
almost always end up craving those foods.
According to a report in the International
Journal of Eating Disorders, cravers are often more concerned
about their weight than non-cravers. But is this because
out-of-control cravings cause undesired weight gain, or because
excess concern
with weight and dieting leads to more cravings?
Not everyone experiences food cravings.
But scientists say we should understand that for those who
do, their cravings are real and should be respected.
TIPS FOR CONTROLLING CRAVINGS
For people whose cravings seem to be physiological,
eating regular meals and not allowing hunger to become overwhelming
can help prevent dropping blood sugar from acting as a trigger.
Choosing whole grains, fruits, vegetables and legumes for most
of the day’s carbohydrate will supply important nutrients
and reduces roller-coaster effects on blood sugars. For
those who seem to crave foods in order to cope with their
feelings, eating only small amounts of less-nutritious craved
foods,
along with a nutritionally balanced snack or meal, may be
appropriate.
Some experts observe that the more we use
certain foods to ease emotionally laden times, the more we
condition ourselves to crave them in the future. For this
reason, efforts to find other ways to ease emotional pain are
likely
worthwhile. Exercise, for example, has proven to have positive,
mood-elevating effects.
Finally, don’t create cravings by
making overly strict rules as you aim for healthy eating
habits. No food needs to be eliminated in order to create a healthy
diet - it’s how often and in what portion it is eaten
that counts.
Nutrition
Notes is provided by the American
Institute for Cancer Research in Washington, D.C.
