Food cravings are our body’s way of telling us that something is missing. By sending these messages across, our bodies can maintain the balance of minerals, vitamins as well as energy levels. We asked Shona Wilkinson, Nutritionist at the NutriCentre to explain…
FOOD CRAVING… Something sweet
YOU NEED: Chromium
As you eat, your blood sugar goes up and insulin is released. If you are eating refined sugar and carbohydrates, they will hit your bloodstream fast and cause an imbalance in blood sugar. Your body will release more insulin to deal with this rapid rise in blood sugar. Once dealt with, the blood sugar levels will drop, but because you’ve generated the release of so much insulin, the levels will drop too low and you will soon feel like snacking on a bar of chocolate. The more sweets you eat, the more you will crave them – it is a catch 22. To help curb sugar cravings, you can try taking Chromium – a mineral that helps balance insulin levels and keeps afternoon sugar pangs at bay. Try Chromium Picolinate by Nature’s Plus, available from Nutri Centre for £11.49.
The more sweets you eat, the more you will crave them – it is a catch 22
Make sure you eat a healthy breakfast, which contains protein as well as carbohydrates (scrambled eggs with rye bread is a great example) and continue later during the day eating more protein (such as chicken breast, nuts or fish) with vegetables; this helps to maintain a steady flow of blood sugar. This means, that by the time you get to 4pm, your blood sugar should not have dropped so much that you need that quick sweet fix.
FOOD CRAVING… Chocolate
YOU NEED: Magnesium
Another craving that most of us experience on a daily basis is chocolate. However, what we really want and need is magnesium. It has been estimated that approx. 80 per cent of the population is lacking magnesium in their daily diet. Magnesium not only can support the immune system by preventing inflammation but it also plays a crucial role in balancing the nervous system and easing anxiety. It is also important for good bone health. The best way to deal with this craving is to reach for a square of dark chocolate (70 per cent of cocoa). If you feel like you are not eating enough magnesium-rich fish, green leafy vegetables and nuts to keep your magnesium levels balanced, try to include a supplement, for example Synergistic Magnesium, available from QuestExcellence for £5.99.
FOOD CRAVING… Salt
YOU NEED: Sodium
Sodium is an important mineral that helps to maintain water balance in our body and regulate blood pressure
If you crave salty food, it could mean that your sodium levels are too low, usually due to dehydration (after exercise, illness or drinking alcohol). Sodium is an important mineral that helps to maintain water balance in our body and regulate blood pressure. You can quickly replenish it by snacking on dried anchovies or salted popcorn, which are naturally high in sodium. You can also find small amounts of this mineral in celery and carrots, which should help your craving.
FOOD CRAVING… Stodgy carbohydrates
YOU NEED: Tryptophan
Carb cravings are a sign of low levels of the amino acid – tryptophan, which is necessary for the serotonin production – a ‘happy’ brain chemical. It plays crucial role in sleep and wake cycles as well as digestion. A lack of it can lead to low mood and anxiety. Instead of reaching for stodgy carbohydrates try to include certain protein in your diet that can provide you a fair amount of tryptophan which is found in turkey, eggs, bananas or walnuts.
Carb cravings are a sign of low levels of the amino acid – tryptophan, which is necessary for the serotonin production – a ‘happy’ brain chemical.
FOOD CRAVING… Meat
YOU NEED: Iron
Try to include red meat at least once a week in your diet and add lentils, spinach and pumpkin seeds
Craving meat could mean that your body needs iron. Recently, there has been a growing tendency to cut down on red meat in our diet, which is a main cause of iron deficiency. It plays a vital role in supporting the immune system and in creating energy, as it helps to transport oxygen throughout the body. Without it, we become fatigued and tired. Try to include red meat at least once a week in your diet and add lentils, spinach and pumpkin seeds, which are also a great source of iron and other minerals and vitamins. Alternatively, you can replenish iron deficiency by taking Iron by Nature’s Plus available from NutriCentre for £8.09.
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