THUNAIA food craving is defined as an intense desire for a specific food. Most people experience cravings at one time or another. It’s not unusual to crave carbs, sugar, and chocolate when you are stressed or dealing with depression.
Cravings can be your body’s way of letting you know it’s not getting something it needs, such as a specific vitamin or mineral. Having certain cravings, such as for white bread, rice or chocolate or ice cream, is also often linked to how you feel emotionally.
Learning a little more about the connection between food and mood can empower you to control your cravings rather than letting them control you. The key is understanding why you are craving them and making sure that your overall diet is balanced and nutritious.
Why We Get Cravings:
Psychological or emotional stress.
Hormone imbalances (especially in relation to pregnancy and the menstrual cycle).
Certain prescription and over-the-counter medications.
Physical and mental health conditions (such as type 1 diabetes, depression, and eating disorders).
There are many factors that determine the frequency and intensity of cravings. Research has shown that cravings can also be driven by memories rather than bodily cues. Consistently having a certain food at a certain time creates a mental link between the two.
This is similar to how habits and addictions develop. For example, if you eat a snack at the same time each afternoon, your craving for that snack may be less about satisfying hunger and more out of habit.
Why do we get Sugar Cravings?
The Serotonin Theory: Scientists have long believed that cravings for carbohydrates and other sugary foods are driven by a desire to improve mood due to the fact that consuming sweet treats increases serotonin levels in your brain (i.e. a neurotransmitter needed for mood regulation).
Researchers believe that having an imbalance of serotonin in the brain contributes to the development of depression. Therefore reaching for sugary, carbohydrate-rich foods can be a way of self-medicating depression.
Research seems to support this theory: Having a meal high in carbohydrates tends to raise levels of serotonin, while a high-fat, high-protein meal may reduce them. The effect of carb cravings on low mood may be stronger when people eat food with a high glycemic index, such as candy, as these cause a higher peak in blood sugar levels.
The Role of Tryptophan: Tryptophan is an amino acid that is a precursor of serotonin (i.e. your body needs tryptophan to make serotonin). Tryptophan may also produce a calming effect through interactions that take place within the realm of the gut-brain axis. Several studies have proposed that low levels of tryptophan can increase hunger and drive food cravings, as well as contribute to symptoms of depression.
A diet with plenty of high-tryptophan foods may be helpful in boosting mood and managing cravings. Tryptophan is naturally found in protein-rich foods such as seafood, eggs, and poultry, and can also be taken in the form of a supplement.
The way the mind and body (especially the gut) are connected, the mechanisms that drive hunger, as well as our unique memories, tastes, and dietary needs make food cravings very complex. This also means by being careful about what we eat, we can influence our mood.