IT’S 11am and you are already thinking about a chocolate bar with your tea.
At 3pm, you are crying out for some crisps and by 5pm — well, by then it’s Wine O’clock.
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Food cravings are intense desires but most of us only need a moment’s thought to reach for the snack drawer — the sheer availability of it making it hard to resist.
Usually, we fancy foods and drinks that we know are OK now and again, but in excess can harm the waistline, teeth, mood or lead to addiction.
Registered nutritionist Rob Hobson says: “If you think about evolution, sweet and fatty foods would have been a source of energy so we are inherently drawn to these foods.
“The release of dopamine can also be a little addictive, as the pleasure/reward centres are stimulated, giving us an instant good feeling.”
But certain appetites could signal an underlying health issue, such as sleep deprivation or a vitamin deficiency, so it is best to tackle that first.
Let’s take a look at the most common cravings . . .
CHOCOHOLIC
CHOCOLATE is at the top of the food craving pyramid.
Nutritionist Lily Soutter says: “Foods high in sugar and fat such as chocolate are commonly craved foods, as they stimulate feelgood hormones such as dopa-mine and serotonin.
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“This is why we often reach for chocolate when we’re feeling stressed or down.”
It has also been reported that a deficiency in the mineral magnesium could lead to a hankering for sweet treats.
Magnesium is vital for hundreds of processes in the body, but healthier magnesium-rich foods include legumes, wholegrains and leafy greens such as spinach.
A study by the University of Albany, in New York, found a third of US women find themselves wanting chocolate around the onset of their period.
Lily says: “Hormonal shifts which occur in the lead-up to a period may play a role, and for those suffering with premenstrual syndrome, a drop in serotonin can lead to low mood which can in turn result in cravings for foods such as chocolate.”
CRISP FACTOR
WHEN we reach for crisps, we are in fact craving the combination of carbohydrates, fat and salt, Lily says.
She adds: “Sometimes cravings for these foods can be triggered by stress, boredom and low mood, as these sorts of foods can provide comfort.
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“It’s also not uncommon to turn to these snack foods simply out of habit.”
Crisps are one of many foods that could signal sleep deprivation.
The nutritionist says: “Research has shown that when sleep-deprived, our cravings for salty, starchy and sugary foods can increase by as much as 45 per cent.”
Get a consistent sleep routine by avoiding screens and snacks before bed, and waking up and going to sleep at the same time.
An appetite for salty stuff may indicate dehydration or a loss of electrolytes, such as from a boozy night out or exercise.
To help with this, try adding a small amount of sea salt to a glass of water.
Rob says: “If you repeatedly eat salty foods, it is difficult to eat anything else as it may taste bland. Explore lots of other ways of flavouring food, especially with umami which gives you the very savoury flavour you crave with salt.
“You could try tomatoes (especially tinned, sun-dried and pureed), mushrooms, seaweed, miso, sweetcorn, nutritional yeast, and fermented vegetables like sauerkraut.”
MEAT SWEATS
FANCY eating a big, juicy slab of steak — or any meat, for that matter?
Lily says: “Protein and fibre help to keep hunger at bay. If we’re not consuming sufficient amounts in the diet, it may result in hunger and cravings for high-quality protein such as meat.”
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But be sure to consume good-quality sources of protein at every meal, such as lean meats, fish, tofu and eggs.
The urge to eat meat may also tie into nostalgia.
Lily says: “More often than not, we associate certain foods with particular environments or events. For example, we may associate a summer barbecuewith meat and this may trigger cravings when we smell the waft of a barbecue.”
ICE CREAM
THE high-fat dairy and sugar combination of ice cream stimulates dopamine levels.
Lily explains: “Dopamine is a feelgood neurotransmitter, triggering the reward pathway.
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“So not only does ice cream taste great, it also helps trigger the release of chemicals which make us feel good.”
Therefore, you might turn to ice cream when feeling low, if your brain remembers it helps cheer you up.
Although it might not quite hit the sweet spot, alternative foods that help trigger feelgood chemicals include nuts, seeds, chicken and fish.
Lily adds: “Cravings can sometimes boil down to habits and associations. For example, if we regularly consume desserts, it may lead to us craving ice cream after a meal.”
Break the sweet tooth habit by changing your environment after eating — maybe go on a walk, or move to a different room in the home.
Brushing your teeth or chewing gum could help signal the end of eating time.
BREAD AHEAD
SOMETIMES all that you desire is a slice of toast with some melted butter.
Lily explains that carbohydrate-rich foods such as bread provide our body with energy.
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She adds: “Carbohydrates aid with the production of our happy hormone, serotonin.
“They facilitate the trans- portation of amino acids called tryptophan across the blood-brain barrier, where they convert to serotonin. This is often why we may think of carbohydrates as a more comforting food and may have particularly strong cravings for them when feeling down.”
Other foods rich in tryptophan include turkey, cheese, nuts, seeds and oats.
You might reach for bread and other heavy carbs if you exercise, as they are a primary energy source.
But try to reach for oats, potatoes and brown rice rather than highly processed types of bread.
WINE O’CLOCK
THERE is a reason why you thirst for a pint of beer or glass of wine after a long and hard day at work.
Nutritionist Rob says: “Alcohol can give you that sense of relaxation and detachment. It can affect your brain chemistry because it releases the happy hormone dopamine. The effect of this may increase your desire to drink.”
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The NHS recommends drinking no more than 14 units of alcohol a week.
Drinking too much increases the risk of chronic diseases like cancer, heart disease, liver disease and also mental health issues.
He says the mood-enhancing effect of booze makes it desirable both when you are feeling happy and feeling sad.
You may also be more likely to yearn for a drink if you are genetically predisposed toward it.
Rob suggests dealing with your stress in another way — with techniques such as mindfulness, breathing and yoga.
He says: “You could try focusing on exercise or hobbies so that you do not spend too much time alone. Look for alternatives to alcohol — an alcohol-free beer or spirit — to help get through moments where you find it difficult not to drink.”