The truth about cravings (and how to outsmart them)

Do you sometimes feel you’re being driven by an invisible force – usually in the direction of the fridge or the biscuit tin? You would not be the only one.  And did you know, it's not all about willpower either...

Why can't I stop craving foods?

Physiologically, your body needs a steady flow of energy throughout the day. When you eat too many foods that turn quickly into sugar (whether it’s sugar or starchy carbohydrates), this creates a blood sugar spike. The body then produces insulin to take the excess sugar out of your blood and stores it as fat. Sometimes, too much of this sugar is packed away, which leads to blood sugar levels dropping too quickly, resulting in tiredness, low mood, a drop in concentration – and cravings.

The cravings are nearly always for sugary foods or starchy carbs; anything the body can quickly convert to sugar to get blood sugar levels up again. Eating continually in this way causes a blood sugar rollercoaster, leaving you frequently exhausted, moody, irritable, sensitive to stress, prone to weight gain, and unable to concentrate.  Sound familiar?

What to do...

Switching to a diet based on whole foods like meat, fish, eggs, tofu, nuts, seeds, beans and pulses, vegetables and fruit - with smaller amounts of wholegrain starches like brown rice and wholemeal bread - will help enormously to balance your blood sugar levels. These foods ensure that your body gets a steady, small supply of glucose to fuel your cells. The result? No blood sugar spikes and crashes. Simply, you feel more energised and on a more even keel.

Along with incorporating these foods into your diet, follow these simple rules:

1. Aim to eat three meals a day, keeping all food within a 12-hour window (which means waiting 12 hours from your dinner one evening to your breakfast the next morning). This gives your body a chance to process what you’re eating and rest in between - which is important.

2. Eat protein with every meal and snack (meat, fish, eggs, tofu, nuts, seeds, beans and pulses). Protein slows down the speed at which sugars are broken down, helping to prevent a blood sugar spike.

3. Fill up on non-starchy vegetables – focus on eating those that grow above the ground, such as leafy greens (spinach and kale), salad leaves, broccoli, cauliflower, green beans, garden peas, aubergine, courgette, asparagus, cabbage, peppers, and squash.

4. Reduce starchy carbs, and switch those you do eat to brown or wholemeal varieties like wholemeal bread, brown rice, wholemeal pasta, and opt for quinoa over couscous.

This might seem miles away from where you feel you are right now - and that’s not unusual. But when you work on your diet as a whole, your cravings and energy levels will come back into balance. Focus on eating real food, always including a source of protein and plenty of veg, and scale back starchy carbs.

While your energy levels rebalance, it can be helpful to have a small, healthy snack on hand to keep your blood sugar steady.

If you'd like to find out more about cravings, balancing blood sugar, what to eat for a healthy snack, or if you'd like to talk about it in the context of your own life, then I invite you to book a complimentary health coaching call.  

👉 Book your complimentary health coaching call here