When carbohydrate cravings occur an individual usually has a strong desire to consume foods high in sugars or starches. These cravings can cause people to eat foods such as chips, breads, crackers, baked goods, or candies, that will satisfy their cravings for sugar or starch but may also add excess calories to their daily diet, which eventually leads to weight gain. Carbohydrate cravings can be particularly bothersome for people who are dieting for improved health or weight loss.
Carbohydrate Craving and Diet
One of the principle causes of carbohydrate cravings is low blood sugar levels. Low blood sugar can result from a lack of food, but it also often results from a diet high in carbohydrates. When you consume high-carb items your blood sugar increases, giving you a boost of energy, but once that energy is used your blood sugar will drop and you will experience more cravings. When blood sugar levels drop you'll feel tired and irritable, and you may crave foods high in sugar or starch that will give your blood sugar a boost. Stabilizing blood sugar levels by limiting high-sugar and high-starch foods is one way to control this cycle.
Foods to Limit Cravings
Many dieters experience relief from carbohydrate carvings when they eat a diet rich in lean protein and healthy, complex carbohydrates. You can stabilize your blood sugar by choosing foods such as chicken, turkey, fish and eggs, and combining them with whole grain breads and cereals or low-starch vegetable and fruits. These foods provide energy and help you feel full and satisfied and they are less likely to trigger cravings for sweet or starchy foods.
Foods to Avoid
Avoiding high-sugar, high-starch foods such as baked goods, chips, french fries, candy, soda, juice, or sugary alcoholic drinks can help prevent blood sugar changes and the accompanying food cravings. Avoiding "comfort" foods that you associate with low mood can help you avoid negative emotional eating habits. If you feel a food craving it may help to choose foods such as sliced vegetables or fruit that provide lower calorie, low-sugar snack options.
Expert Insights
Breaking the cycle of carbohydrate cravings is a challenging process that requires changes in diet and behavior. You should avoid foods that trigger negative eating habits, and you should develop coping skills, such as exercise and relaxation techniques, to avoid emotional eating episodes. In addition to diet, exercise can be a key tool in controlling mood and curbing your urges for sugar or starch.
References
- Carbohydrate Addict's Official Website; The Carbohydrate Addict's Official Frequently Asked Questions Page (FAQ's); Dr. Richard Heller and Dr. Rachel Heller, 1997
- ABC News; Can't Beat the Fat and Sugar Cravings? Four Steps to Help You Kick Your Addictions; Olivia Katrandjian; Good Morning America; February 3, 2011
- CBS News; Stop Those Sugar Cravings; Rome Neal; CBS, 2099
- Women to Women; Symptoms: Food Cravings; Women to Women; April 15, 2011
- Mayo Clinic: Glycemic Index Diet: What's Behind The Claims; Mayo Clinic Staff; August 24, 2011
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