Low blood sugar levels might cause you to crave something sweet to get to bring up these levels.
Other factors that can play a role include psychological stress, medications, hormone imbalances, and health conditions.
Its not unusual to crave carbs, sugar, and chocolate when you are stressed or dealing withdepression.
Oscar Wong / Getty Images
You dont have to completely deprive yourself of the treats you enjoy.
Why We Get Cravings
A food craving is defined as an intense desire for a specific food.
Food habits can also be formed from boredom and daily routines.
Or, maybe you always have dessert after a meal.
Is It All in Your Head?
It might sound like cravings are all in your head, but that doesnt mean you’re imagining them.
In fact, they’re most often rooted in biology.
Another area of the brain involved in food regulation is thehippocampus.
The Serotonin Theory
One theory about food cravings involvesserotonin, a neurotransmitter needed for mood regulation.
Researchers believe that having an imbalance of serotonin in the brain contributes to thedevelopment of depression.
The Role of Tryptophan
Tryptophanis an amino acid that is a precursor of serotonin.
That means your body needs tryptophan to make serotonin.
Tryptophan may also produce a calming effect through interactions that take place within the realm of the gut-brain axis.
A diet with plenty of high-tryptophan foods may help boost mood and manage cravings.
Click below to listen now.
In some cases, feeling like youneedchocolate might indicate youre not getting enough magnesium in your diet.
Hormones and Food Cravings
Research shows that hormone fluctuations impact food cravings.
For women, it can depend on the different phases of the menstrual cycle as well as pregnancy.
Women with difficult premenstrual symptoms and irregular periods may be more vulnerable to food cravings and binge eating.
There are some ways you could learn to cope not only with cravings but what is causing them.
Acknowledge Behaviors
Practice becoming more aware of your emotional triggers for eating.
Feeling sad, anxious, or lonely?
Sometimes, you might realize that youre not particularly upsetbut just bored.
It can also help to double-check you always have healthy snacks on hand.
Regular physical activity stimulates feel-betterendorphinsanddopamine, which can help improve your mood.
You may find this was just what your body needed.
After youve rehydrated, check back in with your body.
If youre still feeling hungry, the next step is to pause and think about what to eat.
What youre hankering for at the moment may not be what your body really needs.
This is where practicing mindfulness can be helpful.
Sugar cravings are amplified and most intense when youre hungry.
While this might address your hunger now, you arent likely to stay feeling satisfied until your next meal.
If you still want dessert after a balanced meal, have a little.
Avoid completely depriving yourself, and dont beat yourself up if you give in to a craving.
Instead, focus on looking for healthier substitutes in the future.
For example, choose a small serving of dark chocolate avocado mousse instead of a chocolate bar.
Or allow yourself the dessert you really wantbut only have one small portion.
Remember
No food is bad in and of itself.
Its thequantityandfrequencythat determine how foods impact your overall health.
When to Talk to Your Medical Doctor.
Sometimes, cravings for certain foods can be a sign of an underlying health condition.
For example, you might crave certain foods if you are deficient in essential vitamins and minerals.
Medications can stimulate appetite or cause blood sugar problems, including drugs used to treat depression and bipolar disorder.
Other prescription and over-the-counter medications can affect your appetite as well.
If you have constant sugar cravings, talk to your doctor about the medications youre taking.
You may be able to adjust the dose or switch to a different drug.
When to Talk to a Dietitian or Mental Health Professional.
For more mental health resources, see ourNational Helpline Database.
2017;113:215-223. doi:10.1016/j.appet.2017.02.037
Tiggemann M, Kemps E.The phenomenology of food cravings: The role of mental imagery.Appetite.
2004;23(4):1486-1493. doi:10.1016/j.neuroimage.2004.08.023
Pelchat ML.Food addiction in humans.J Nutr.
The roles of processing, fat content, and glycemic load.
Weir TL, ed.PLoS ONE.
2015;10(2):e0117959.
doi:10.1371/journal.pone.0117959
Ventura T, Santander J, Torres R, Contreras AM.Neurobiologic basis of craving for carbohydrates.Nutrition.
2014;30(3):252256. doi:10.1016/j.nut.2013.06.010
Wurtman RJ, Wurtman JJ.Carbohydrate craving, obesity and brain serotonin.Appetite.
1986;7 Suppl:99-103. doi:10.1016/s0195-6663(86)80055-1
Cansev M, Wurtman RJ.Aromatic amino acids in the brain.
Springer US; 2007:59-97. doi:10.1007/978-0-387-30373-4_4
Bruinsma K, Taren DL.Chocolate: Food or drug?J Am Diet Assoc.
2015;20(6):721729. doi:10.1177/1359105315573448
Erlanson-Albertsson C.Fat-rich food palatability and appetite regulation.
CRC Press/Taylor & Francis; 2010.
