LIFESTYLE NEWS - For anyone trying to eat more healthily, temptation can seem to be everywhere - from the smell of freshly prepared food to fast-food advertising and the familiar urge to reach for a chocolate or packet of chips after a stressful day.

But cravings are not necessarily a sign of weak willpower. Understanding what drives them can be the first step towards managing them.

“Cravings are not a sign of weakness. Unstable blood sugar levels, hormones and other biological factors play a significant role in hunger, alongside environmental triggers such as fast food advertising, habitual eating and psychological factors,” says pharmacist Musarrat Parker of Medipost Pharmacy.

Why we crave certain foods

Fluctuating blood glucose levels can influence what we reach for when we are hungry.

“When our blood sugar levels drop, it sends signals to the brain telling us to eat, and often, that’s when we reach for simple carbohydrates, like sweets or chips, that provide a quick boost of energy,” Parker explains.

Our surroundings can also trigger cravings. Seeing a fast-food billboard on the journey home or smelling something delicious can prompt the desire to eat, even when the body does not necessarily need food.

Habits can have a similar effect. If you regularly eat chocolate while watching television, for example, you may eventually associate TV time with chocolate.

“Identifying these kinds of cravings can help to break the habit,” Parker says.

Is it hunger - or an emotional craving?

Stress, anxiety and other emotions can make cravings more intense.

“When we’re having a bad day or feeling stressed, cravings can intensify,” Parker says. 

An important distinction is between physical hunger and emotional cravings.

Physical hunger tends to develop gradually and can be satisfied by a variety of nutritious foods. A rumbling stomach, low energy and difficulty concentrating can all be signs that your body needs fuel.

Once you have eaten enough, physical hunger generally subsides without leaving you feeling overly full or regretful.

Emotional cravings, by contrast, are often sudden and focused on specific comfort foods. These are frequently foods high in sugar, refined carbohydrates or fat, and the desire to keep eating may continue even after you are full.

“To distinguish whether your desire to eat is really physical hunger or an emotional craving, ask yourself whether something like an apple or a sandwich would satisfy you right now. If it would, that’s physical hunger. Otherwise, it’s likely an emotional craving,” Parker says.

Seven ways to manage cravings

1. Find healthier ways to manage stress
The stress hormone cortisol can contribute to increased cravings. Deep breathing, exercise, creative activities, prayer, meditation and spending time in nature can all provide healthier ways to manage daily stress.

2. Address emotional eating
If you are eating to cope with difficult emotions, talk to someone you trust. Expressing how you feel and getting another perspective can help.

3. Build healthier habits
Swap less nutritious snacks for options such as raw nuts, fresh vegetables, dried fruit or air-popped popcorn. If you tend to snack while watching television, try occupying your hands with a hobby such as drawing, crafts or another creative activity.

4. Get moving
Physical activity can release endorphins and help reduce stress, which may in turn help with stress-related cravings.

5. Choose protein- and fibre-rich foods
Lean meat, fish and lentils can provide protein, while foods such as beans, peas, broccoli and sweet potatoes provide fibre. Both can help you feel fuller for longer.

6. Stay hydrated
Thirst can sometimes be mistaken for hunger. Drinking water and eating fibre-rich foods can help support feelings of fullness.

7. Give the craving time to pass
When a craving hits, drink some water and wait 10 to 15 minutes. Ask yourself whether you are physically hungry or responding to an emotional trigger. The urge may pass before you act on it.

Cravings don’t necessarily mean you’re deficient

Contrary to a common belief, food cravings are not usually a reliable indication that your body is lacking a particular nutrient.

“A varied, wholesome diet is the best way to get the vitamins and minerals your body needs,” Parker says.

If you are concerned about a possible nutritional deficiency, she recommends speaking to a healthcare professional, who may arrange blood tests and advise whether supplementation is necessary.

Certain medications can also increase the risk of specific nutritional deficiencies. Parker notes, for example, that people with type 2 diabetes who take metformin daily may be at increased risk of vitamin B12 deficiency. Antacids can also affect vitamin B12, magnesium and calcium levels.

Anyone taking medication regularly should discuss concerns about nutritional monitoring with their doctor or healthcare professional.

Understanding the craving puts you back in control

Cravings are a normal part of life, but recognising the difference between genuine physical hunger, habitual behaviour and emotional triggers can make them easier to manage.

“Cravings are natural, but we can control them when we better understand our personal triggers and the reasons behind our dietary choices. Cravings become easier to control with practice, and the benefits for our health, longevity and daily lives speak for themselves,” Parker concludes.

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