Carbohydrates are not your dietary enemy -- you just have to know when and what types to eat. It can be hard to resist the pull of that extra cookie or bag of chips, particularly late at night. While your nightly cravings have something to do with your dietary choices, they also are influenced by neurotransmitters in your brain that can increase your cravings.
Serotonin
Serotonin is a neurotransmitter known as one of the "feel-good" chemicals in the brain. This chemical is connected with feelings of satiety after eating as well as enhancing your mood. Serotonin can be one of the reasons you crave carbohydrates at night. This is because serotonin is released when you eat carbohydrates. Serotonin does not automatically enter the brain, however. Your body must first have carbohydrates to release insulin, a hormone that acts as a key to provide serotonin entry into the brain. As a result, you may feel sleepier and more relaxed.
Tryptophan
Thanks to a chain reaction set off by eating carbohydrates, your body is able to produce tryptophan, a chemical the body produces and that also is found in many protein-containing foods. This chemical reaction can be one of the reasons your body craves carbohydrates at night: because carbohydrates can help to influence feelings of sleepiness.
Carbohydrates and Protein
The release of serotonin when you eat carbohydrates is one of your body's survival mechanisms. This is because carbohydrates are your body's chief energy source. They are broken down into smaller molecules called glucose and delivered to your cells to provide energy. Therefore, carbohydrate cravings help your body satisfy a need for energy. While feeling energized and releasing tryptophan that's sleep inducing may not seem to work together, there is a missing factor: protein. Eating protein with a carbohydrate-containing snack can minimize the ability of tryptophan to enter the brain. This is why eating a turkey sandwich at lunch can give you energy, but eating a cookie at night can make you sleepy.
Solution
If you do crave carbohydrates at night, a few food choices can satisfy your neurotransmitters without destroying your diet. Low-calorie vegetables and fruits have carbohydrates, too. If you can't resist a cookie or chips, try to limit your intake or choose a low-fat version.
Member Comments