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 desire for chips or the desire for cheese announces itself – what is it about this unhealthy craving? Cravings are a common reason for the failure of diets. This is how the body signals its need for energy replenishment. But psychological factors or certain diseases can also be behind cravings. We have compiled an overview of possible causes for you and give tips on what you can do against cravings.
What is ravenous hunger?
Many people are familiar with the “sudden urge to eat immediately” – this is the definition of ravenous hunger. This is the body’s way of reporting that it needs carbohydrates when blood sugar levels drop. So, actually, ravenous hunger is a vital signal to ensure the body’s energy supply. However, the control of hunger and satiety is a complex system involving many different hormones and centers in the brain. Thus, numerous factors can influence the regulation and contribute to the development of cravings.
What leads to cravings?
Blood glucose levels are controlled by the hormone insulin, among other things. 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 thus convert it into energy. As a result, blood glucose 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 rapidly falling blood sugar levels.
Sugar promotes ravenous hunger
“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, the subsequent strong release of insulin also causes the blood sugar level to drop again quickly. After a croissant with jam, cravings often arise after a short time. Complex carbohydrates from whole grain products, on the other hand, are broken down more slowly and therefore keep you full longer. That artificial sweeteners such as aspartame or saccharin promote ravenous appetite, by the way, could not be proven so far.
With sweetener against ravenous appetite?
Artificial sweeteners such as aspartame or saccharin have the reputation of promoting ravenous appetite. This is based on older studies that were based on animal experiments and so far could not be confirmed for humans. The natural sugar substitute xylitol (birch sugar), on the other hand, may be able to counteract cravings because it affects blood sugar levels to a lesser extent than household sugar. In addition, xylitol provides 40 percent fewer calories than sugar and can thus be a sensible alternative when losing weight.
Cravings when losing weight
The renunciation of carbohydrates can also lead to cravings. So it comes, for example, in the context of a low carb diet often to cravings for sweets. Reason is also in this case a low blood sugar level. In addition, certain foods are taboo in most diets: Cravings for these very foods are then usually the result of psychological cravings for the forbidden.
Diabetes: cravings as a warning sign
Diabetics have a particularly high risk of hypoglycemia, because the body’s hormonal control of blood sugar does not function properly. An insulin dose that is accidentally too high, unaccustomed physical exertion or too few carbohydrates can then quickly lead to dangerously low blood glucose levels. Cravings can then be a sign of hypoglycemia. In addition, dizziness, trembling, sweating, palpitations and a feeling of weakness can be symptoms of low blood glucose. Diabetics should therefore always carry some glucose with them if possible.
Cravings: 9 possible causes
Behind ravenous hunger can be both harmless and pathological causes. We have compiled an overview for you:
- Hormone fluctuations during pregnancy or before your period can cause cravings. Some pregnant women also have a desire for unusual combinations of foods or appetite for foods that they did not like before.
- In the absence of sleep, the body produces more appetite-promoting hormones.Too little sleep can therefore promote food cravings and obesity in the long run.
- Alcohol inhibits the provision of sugar from the liver‘s store and can thus lead to a drop in blood sugar levels. Since alcohol also promotes the excretion of salt, there is often a craving for salty foods such as meat or chips after excessive alcohol consumption.
- In patients with migraine, cravings can occur as a precursor or after a migraine attack. It was therefore previously believed that chocolate or other unhealthy foods can trigger migraines – but this has since been disproved.
- Psychological stress such as stress, frustration, loneliness or even boredom can cause cravings in some people. Because food activates the reward system in the brain and can thus provide comfort and improve mood.
- Certain medications can increase appetite as a side effect. These include drugs for depression and other mental illnesses (antipsychotics) and preparations containing cortisone.
- In hyperthyroidism, the metabolism runs at full speed. Typical symptoms are ravenous appetite and weight loss despite increased food intake. Furthermore, hyperthyroidism can cause symptoms such as sweating, palpitations, tremors and diarrhea.
- In rare cases, cravings may be a symptom of a worm infection, tumor or severe liver disease.
- Eating disorders such as anorexia (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 and without subsequent targeted vomiting, respectively.
What do your cravings mean?
If you experience cravings, the first thing you should consider is what it could be:
- Did you skip a meal, eat too little, or eat the wrong thing? Then it is probably “real” hunger.
- Or are you bored, stressed or frustrated? In this case, your brain is probably asking for food to compensate for another problem.
If you suffer from food cravings very frequently or particularly severely, you should have this clarified by a doctor. This also applies if there is a possibility that you suffer from one of the above diseases.
Fighting cravings: what helps?
What to do when cravings make themselves known? To resist the temptation of chocolate, chips and other high-calorie snacks, there are some tricks. We have compiled 10 tips against cravings for you:
- Distraction: especially if you are prone to cravings out of boredom or in stressful situations, it can help to distract yourself: a hot bath, a walk or a good book – anything that feels good is allowed.
- Chewing sugar-free gum provides a fresh taste in the mouth and keeps the chewing muscles busy. Chewing gum with peppermint or menthol flavor also curbs the appetite. If chewing gum makes you hungry in the first place, you can try a mouth rinse.
- Brushing your teeth works similarly to gum chewing – brushing your teeth right after dinner can help with evening cravings.
- Drink: Whether water with sparkling water, tea or coffee, liquid fills the stomach and can thus alleviate cravings.
- Vanilla scent can help against cravings for sweets. The reason is probably that the smell of vanilla – similar to chocolate – in the brain affects the release of the happiness hormone serotonin.
- 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.
- Sport distracts and can reduce appetite. Try once the following trick: you allow yourself your favorite snack, but only after a training session – possibly you have no desire for it after the sport.
- Healthy snacking: If the cravings can not be stopped, choose a healthy alternative: fruit, for example, can relieve appetite for sweets: Apples and berry fruits have proven to be good for cravings, as they have little effect on blood sugar levels. Nuts are quite high in calories, but contain healthy fatty acids and saturate due to the protein content.
- 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 milk variety.
- Cuddling: the “cuddle hormone” oxytocin stimulates the region in the brain responsible for the feeling of satiety. Among other things, oxytocin is released during tender physical contact, breastfeeding and after an orgasm. Before you reach into the snack drawer next time, why not indulge in a portion of caresses.
Avoid ravenous appetite
The best tip to prevent cravings is to eat regularly, enough – that is, appropriate to the physical activity – and the right things: Whole-grain products, protein and fiber-rich foods such as broccoli or legumes satiate for a long time and keep blood sugar levels stable. Don’t skip a meal and avoid one-sided diets – this will prevent your body from craving for missing nutrients due to cravings. It is also important not to forbid yourself anything: Rather allow yourself an occasional moderate sin than raiding the refrigerator at some point due to cravings.
