Understand and avoid cravings – that’s how it works!

In the morning there is muesli with fruit, in the lunch break a salad and in the evening fish and vegetables. But two hours later, the craving for  chocolate , the craving for chips or the craving for cheese – what is this unhealthy craving all about? Food cravings are a common reason for diet failure  . This is how the body signals its need for energy supplies. But psychological factors or certain diseases can also be behind cravings. We have put together an overview of possible causes for you and give you  tips on what you can do against cravings.

What are cravings?

Many people are familiar with the “sudden urge for immediate food intake” – that’s the  definition of cravings.  This is how the body signals that it needs carbohydrates when the blood sugar level drops. Cravings are actually a vital signal that is intended to ensure the body’s energy supply. 

However, controlling hunger and satiety is a complex system involving many different hormones and centers in the brain. Numerous factors can influence the regulation and contribute to the development of cravings. 

What Causes Cravings?

The blood sugar level is controlled, among other things, by the hormone insulin. Carbohydrates from food are broken down into glucose (dextrose) in the digestive system and absorbed into the blood. Insulin then ensures that the cells can absorb glucose and convert it into energy. 

As a result, blood sugar levels drop, causing the body to report hunger again. The faster the blood sugar drops, the more intense the feeling of hunger. Thus,  cravings are the result of a rapidly falling blood sugar level.

Sugar promotes cravings

“Simple” carbohydrates such as those found in household sugar (sucrose) or white flour can be quickly broken down into glucose and therefore cause a rapid rise in blood sugar levels. However, due to the subsequent strong release of insulin, the blood sugar level also drops quickly. 

After a croissant with jam, cravings often appear after a short time. Complex carbohydrates from whole grain products, on the other hand, are broken down more slowly and thus keep you full for longer.  Incidentally, it has not yet been proven that artificial sweeteners such as  aspartame or saccharin promote cravings.

With sweetener against cravings?

Artificial sweeteners like  aspartame  and  saccharin  have a reputation for promoting cravings. This is based on older studies that were based on animal experiments and have not yet been able to be confirmed for humans. 

The natural sugar substitute  xylitol  (birch sugar),  on the other hand, can counteract cravings, as it affects the blood sugar level to a lesser extent than table sugar. In addition, xylitol provides 40 percent fewer calories than sugar and can therefore be a sensible alternative when losing weight.

Cravings when losing weight

Not eating carbohydrates can also lead to cravings. For example, a low-carb diet often leads to cravings for sweets. In this case, too, the reason is a low blood sugar level. 

In addition, certain foods are taboo in most diets: Cravings for these foods are usually the result of a psychological craving for the forbidden.

Diabetes: Food cravings as a warning sign

Diabetics have a particularly high risk of low blood sugar (hypoglycemia) because their body’s hormonal control of blood sugar does not work properly. An accidentally high insulin dose, unusual physical exertion or too few carbohydrates can then quickly lead to a dangerously low blood sugar level. 

Cravings can then be a sign of hypoglycaemia. In addition, dizziness, tremors, sweating, palpitations and a feeling of weakness can occur as symptoms of low blood sugar levels. Diabetics should therefore always carry some glucose with them if possible.

Cravings: 9 possible causes

Cravings can have both harmless and pathological causes. We have put together an overview for you:

1. Hormone fluctuations  during pregnancy or before your period can cause food cravings. Some pregnant women also crave unusual food combinations or craving foods they previously disliked. 
2. When there is  a lack of sleep,  the body produces more appetite-stimulating hormones. Too little sleep can therefore promote food cravings and obesity in the long term. 
3. Alcohol  inhibits the supply of sugar from the liver storage and can thus lead to a drop in blood sugar levels. Since alcohol also promotes the excretion of salt, excessive consumption of alcohol often leads to cravings for salty foods such as meat or chips.
4. In patients with  migraines,  food cravings can occur as a precursor to or after a migraine attack. It used to be assumed that chocolate or other unhealthy foods could trigger migraines, but this has now been  disproved . 
5. Mental stress  such as stress, frustration, loneliness or boredom can cause food cravings in some people. Because food activates the reward system in the brain and can thus provide comfort and improve mood. 
6. Certain  medications  can increase appetite as a side effect. These include drugs for  depression  and other mental illnesses (antipsychotics) and preparations that   contain cortisone .
7. With an  overactive thyroid,  the metabolism runs   at full speed. Typical symptoms are cravings and weight loss despite increased food intake. Symptoms such as sweating,  tachycardia , tremors and diarrhea can also occur with an overactive thyroid gland. 
8. In rare cases, cravings can be a symptom of a  worm infection,  a  tumor  , or severe  liver disease  . 
9. Eating disorders  such as  anorexia  ,  binge eating  (bulimia) or binge eating are usually accompanied by cravings. While patients with anorexia suppress hunger, bulimia and binge eating disorder are characterized by binge eating with or without subsequent deliberate vomiting.

What do your cravings mean?

If you feel cravings, you should first think about what it could be: 

• Have you missed a meal, eaten too little or the wrong food? Then it is probably “real” hunger. 
• Or are you bored, stressed or frustrated? If so, your brain is probably craving food to compensate for another problem.

If you suffer from food cravings very often or particularly badly, you should have this clarified by a doctor. This also applies if there is a possibility that you suffer from one of the diseases mentioned above. 

Fighting cravings: what helps?

What to do when you get hungry? There are a few tricks to resisting the temptation of chocolate, chips, and other high-calorie snacks. 

We have put together 10 tips against cravings for you   :

1. Distraction: Distracting  yourself can help, especially if you are prone to ravenous hunger attacks due to boredom or stressful situations: a hot bath, a walk or a good book – anything that is good for you is allowed. 
2.  Chewing sugar-free  gum  provides a fresh taste in the mouth and engages the chewing muscles. Chewing gum with a peppermint or menthol flavor also suppresses the appetite. If you get really hungry from chewing gum, you can try a mouthwash solution. 
3. Brushing your teeth  works in a similar way to chewing gum—brushing your teeth right after dinner can help with evening cravings. 
4. Drinking:  Whether it’s sparkling water,  tea  or  coffee : liquid fills the stomach and can thus relieve cravings. 
5. Vanilla scent  can help against cravings for sweets. The reason is probably that the smell of vanilla – similar to chocolate –   influences  the release of the happiness hormone serotonin in the brain.
6. Alternative medicine:  In the field of alternative remedies such as homeopathy or Schuessler salts, there are numerous preparations that are supposed to help against cravings.
7. Sport  distracts and can reduce appetite. Try the following trick: you allow yourself your favorite snack, but only after a training session – you may not feel like it at all after the workout. 
8. Healthy snacking:  If you can’t stop cravings, choose a healthy alternative: Fruit, for example, can reduce your appetite for sweets: Apples and  berries  have proven effective in tackling cravings, as they have little effect on blood sugar levels.  Although  nuts are quite high in calories, they contain healthy fatty acids and are satiating due to their protein content.
9. Sin:  Treat yourself to a piece of chocolate, preferably with as high a cocoa content as possible. Because with dark chocolate it is easier to stop after one piece compared to the whole milk variant.
10. Cuddling:  The “cuddling hormone” oxytocin stimulates the region in the brain responsible for the feeling of satiety. Oxytocin is released during tender body contact, breastfeeding and after an orgasm, among other things. Before you reach for the snack drawer the next time, let yourself be pampered. 

Avoid cravings

The best tip for preventing ravenous hunger is to eat regularly, adequately – i.e. appropriate for physical activity – and the right thing: Whole grain products, protein and high-fiber foods such as broccoli or legumes fill you up for a long time and keep the blood sugar level stable. 

Don’t miss a meal and avoid one-sided diets – this way you prevent your body from craving for missing nutrients. It is also important not to forbid yourself anything: It is better to allow yourself a moderate sin occasionally than to raid the fridge at some point because of ravenous hunger.