What your cravings reveal about your health
Decode these triggers the next time you experience a common food yearning
There’s no definite way to figure out exactly why you want to eat a particular food at a particular time but, according to research, specific food cravings can hint at nutritional deficiencies or other health issues. Heeding to what you crave — and putting those cravings into context — can help you give your body what it really requires. As compiled from the book The Appetite Solution and Women’s Health magazine, decode these triggers the next time you experience a common food yearning.
Chocolate
You’re on a diet that’s too restrictive
“Cravings can be the result of our intent to stay away from things that are pleasant and pleasurable to eat,” says Julia M Hormes, assistant professor of psychology at the University at Albany. When you’re hungry and nutrient-deprived from restricting calories, your body registers chocolate — a food that’s calorically dense — as a perfect food to fill up on and satiate your calorie-restricted system.
Candy
You’re pre-diabetic
Pre-diabetes is only a real risk if your candy cravings are accompanied by the increased urgency to urinate, and if your sugar cravings are extreme and chronic, says Joseph Colella, a weight-loss expert. If that’s the case, consult a physician as soon as possible to get you on meds and keep your insulin in check.
You’re OD-ing on processed carbs
Often, candy cravings are related to what you ate at your last meal: white roti, paratha and white rice contain simple carbs that spike your blood sugar for an instant boost of energy that crashes almost instantly after consumption — and leaves you searching for your next sugar fix.
Carbs such as bread and pasta
You’re actually craving sugar
“Once a starchy food gets past the back of your tongue, your body treats it the same way as sugary sweets,” explains Dr Colella. You might reach for a buttered toast or a bowl of pasta before dipping into your stash of meetha because eating solid meals feels more socially acceptable than snacking on something such as smarties.
Ice cream
You might be taking too many pain relievers
Non-steroidal, anti-inflammatory painkillers may seem harmless, but they can actually cause low-grade inflammation in the stomach, according to Dr Colella. An ice cream craving could be your body’s way of expressing irritation and a signal that it needs a break from meds such as pain relievers.
You’re tired
Ice cream and healthy-sounding dairy foods such as skim milk, lassi and yogurt contains natural milk sugars that can give you a quick boost of energy. If you need a sudden pick-me-up and happen to be an ice cream fan, it might be the first food you think of devouring. And, that’s okay — in moderation.
Salty foods such as chips and nimco
You’re dehydrated
Thirst often disguises itself as hunger. So a craving for salt, which helps your body retain water, could mean you aren’t drinking enough or you are losing water (through sweating, diarrhoea, or vomiting) faster than you’re ingesting it.
You’ve been eating mostly soft foods
Salty foods are generally crunchy. When your diet consists of mostly soft mushy stuff — such as smoothies, khichri and soups — your salivary glands and the muscles in your jaw get justifiably bored, Dr Colella says. After a day or two, they need a little stimulation so a crunchy craving is born.
Burgers
You’re not eating enough protein
Cravings for fatty burgers occur, especially, if you eat mostly vegetarian or work out more than you should be. Few people who resistance or weight-train eat enough protein, Dr Colella says. On days when at least 50 per cent of your workout involves resistance-training, try to eat about one gram of protein for every pound you weigh, he suggests. If you’re trying to lose weight, eat one gram of protein for every pound of your goal weight.
You have a chronic iron or Vitamin B deficiency
The urge for red meat can also suggest that you’re short on iron. If you don’t eat quite enough protein or daal (good sources of iron) and also skimp on iron supplements, your longing for meat could mean your body is short on not just iron but other essential nutrients, such as Vitamin B. You can get B vitamins from proteins, such as fish, poultry, meat, eggs, and dairy products.
French fries
You’re sleep-deprived
Published in The Express Tribune, September 21st, 2015.
Chocolate
You’re on a diet that’s too restrictive
“Cravings can be the result of our intent to stay away from things that are pleasant and pleasurable to eat,” says Julia M Hormes, assistant professor of psychology at the University at Albany. When you’re hungry and nutrient-deprived from restricting calories, your body registers chocolate — a food that’s calorically dense — as a perfect food to fill up on and satiate your calorie-restricted system.
Candy
You’re pre-diabetic
Pre-diabetes is only a real risk if your candy cravings are accompanied by the increased urgency to urinate, and if your sugar cravings are extreme and chronic, says Joseph Colella, a weight-loss expert. If that’s the case, consult a physician as soon as possible to get you on meds and keep your insulin in check.
You’re OD-ing on processed carbs
Often, candy cravings are related to what you ate at your last meal: white roti, paratha and white rice contain simple carbs that spike your blood sugar for an instant boost of energy that crashes almost instantly after consumption — and leaves you searching for your next sugar fix.
Carbs such as bread and pasta
You’re actually craving sugar
“Once a starchy food gets past the back of your tongue, your body treats it the same way as sugary sweets,” explains Dr Colella. You might reach for a buttered toast or a bowl of pasta before dipping into your stash of meetha because eating solid meals feels more socially acceptable than snacking on something such as smarties.
Ice cream
You might be taking too many pain relievers
Non-steroidal, anti-inflammatory painkillers may seem harmless, but they can actually cause low-grade inflammation in the stomach, according to Dr Colella. An ice cream craving could be your body’s way of expressing irritation and a signal that it needs a break from meds such as pain relievers.
You’re tired
Ice cream and healthy-sounding dairy foods such as skim milk, lassi and yogurt contains natural milk sugars that can give you a quick boost of energy. If you need a sudden pick-me-up and happen to be an ice cream fan, it might be the first food you think of devouring. And, that’s okay — in moderation.
Salty foods such as chips and nimco
You’re dehydrated
Thirst often disguises itself as hunger. So a craving for salt, which helps your body retain water, could mean you aren’t drinking enough or you are losing water (through sweating, diarrhoea, or vomiting) faster than you’re ingesting it.
You’ve been eating mostly soft foods
Salty foods are generally crunchy. When your diet consists of mostly soft mushy stuff — such as smoothies, khichri and soups — your salivary glands and the muscles in your jaw get justifiably bored, Dr Colella says. After a day or two, they need a little stimulation so a crunchy craving is born.
Burgers
You’re not eating enough protein
Cravings for fatty burgers occur, especially, if you eat mostly vegetarian or work out more than you should be. Few people who resistance or weight-train eat enough protein, Dr Colella says. On days when at least 50 per cent of your workout involves resistance-training, try to eat about one gram of protein for every pound you weigh, he suggests. If you’re trying to lose weight, eat one gram of protein for every pound of your goal weight.
You have a chronic iron or Vitamin B deficiency
The urge for red meat can also suggest that you’re short on iron. If you don’t eat quite enough protein or daal (good sources of iron) and also skimp on iron supplements, your longing for meat could mean your body is short on not just iron but other essential nutrients, such as Vitamin B. You can get B vitamins from proteins, such as fish, poultry, meat, eggs, and dairy products.
French fries
You’re sleep-deprived
Because lack of sleep leaves you with depleted energy and food provides energy to fuel your every move, it’s common to confuse exhaustion and hunger. It’s why you might crave a greasy breakfast after a sleep-deprived night and hanker for late-night fries. Your brain knows these deep-fried foods activate your reward centre for a satisfying sense of fullness, Dr Colella says — although he warns this feeling is only temporary and you’d do better to indulge in foods prepared with healthy fats rather than frying oils.
Published in The Express Tribune, September 21st, 2015.