Why do carbohydrates trigger cravings?
cravings Most people are familiar with carbohydrate snacks and it is not uncommon for this to return shortly after snacking, which can cause considerable difficulties when following a diet. the nutritionist anna taylor of the Cleveland Clinic (USA) explains how you can break this vicious cycle and reduce carbohydrate cravings.
Role of carbohydrates in nutrition.
carbohydrates are next to proteins and fats one of the three main sources of fuel in nutrition. Carbohydrates are therefore a normal part of food.
“Carbohydrates are not bad. They play an important role in a balanced eating plan”, underlines the expert in a press release.
The important role of carbohydrates is why they are necessary in the diet and why they are eaten with pleasure. specially in sports and activity I prefer the body Carbohydrates as a fuel source.
Refined carbohydrate cravings
However, there are also times when certain behaviors make a special difference. strong carbohydrate cravings generate. These are precisely the times when carbohydrate intake can spiral out of control, Taylor reports.
Avoid refined carbohydrates
An important reason for carbohydrate craving is refined carbohydrate intake or the so-called plain sugar. These are found, for example, in white bread, pastries, lemonades and pizza.
“When we eat too many of these refined carbohydrates, our cravings for these foods increase.“, reports Taylor. The process is like insulin response famous.
When many of these refined carbohydrates are consumed, these foods can be more quickly digested and absorbed by the body, resulting in rapid Rise and fall of blood sugar levels Guides.
This in turn solves hungry what makes you go back to refined carbs and stuff like that vicious circle carbohydrate intake is maintained, explains the nutritionist.
Cravings caused by not having enough carbohydrates in your diet
Another reason for carbohydrate cravings could be that you consume very few carbohydrates. Of the body’s three main fuels – carbohydrates, proteins and fats – burn carbs fasteraccording to the expert.
“Your body digests and absorbs these fuels at different rates, and they all have different effects on your body. So if you don’t eat enough carbs, your body will crave them.‘ Taylor explains.
Cravings for not consuming enough calories
A general one could also be problematic. too low calorie intake be. “If you’re not eating enough, you’re definitely not getting enough fuel.said the nutritionist.
The same could happen with low-calorie diets or skipping meals. counterproductive be because cravings are the result.
Carbohydrates lead to the release of dopamine.
According to Taylor, eating carbohydrates makes the body “fat.” dopamine out, which can act as a kind of reward and relieve stress. For example, cravings may be more when we feel stressed because eating refined carbohydrates Y common sugar triggers this dopamine response.
How to reduce carbohydrate intake?
Fortunately, according to Taylor, there are several ways you can change your diet to curb carb cravings. First of all, it is recommended instead of refined carbohydrates high fiber carbohydrates to include in the diet.
“High-fiber carbohydrates are absorbed and digested more slowly, so blood sugar levels don’t rise as quickly, and feelings of hunger triggered by the insulin response are reduced.‘ informs the expert.
examples for high fiber foods:
- wheat pasta,
- garbanzo beans,
An additional advantage is that the slower digestion and absorption of fiber-rich carbohydrates it means that the body has the fuel available for a longer time. According to Taylor, this helps make you feel feel full longerespecially between meals.
Other health benefits of dietary fiber
Dietary fibers also have other health benefitssuch as feeding healthy bacteria in the gut, improving cholesterol and heart health, and promoting regular bowel movements.
What foods contain refined carbohydrates?
Therefore, you should avoid consuming refined carbohydrates, which are found especially in foods made with white grains and simple sugars. of the consumption of white flour products like white bread, crackers, and pancakes is more predictable.
Reduce consumption of simple sugars
To reduce the intake of simple sugars, sugary products such as ice cream, candy, cookies, and sugary drinks. But Taylor also warns against that. added sugar in food, found, for example, in supposedly healthy products like muesli and yoghurt.
How to prepare a healthy meal
According to Taylor, it’s not only important to eat the right kind of carbohydrates, but also one balanced mix of lean protein and fat consume. These keep you full for several hours and provide the body with the fuel it needs.
Taylor advises using the so-called plate methodto eat a balanced meal. In this case, half the plate. for non-starchy vegetables such as carrots, asparagus, green beans, spinach, and broccoli or lettuce.
A quarter of the plate must be outside lean protein such as eggs, tofu, chicken, fish, shellfish, or low-fat cottage cheese. Another quarter of the plate should contain the above foods. fiber-rich carbohydrates include. Starchy vegetables such as potatoes, sweet potatoes, corn, or peas can also be used.
With this method you get a meal that correct balance and the right amount of all nutrients contains, explains Taylor.
Professional advice can help
If you feel like your energy sources are still out of balance or your calorie count is off, Taylor recommends doing one medical interview or one nutritional tips.
This helps create a proper personal eating plan where professionals die individual health taken into account and own body will be.
Not eating to control stress
Some people join food stress return to one dopamine surge Get. Instead, you should find a non-nutritional way to cope with stress, the expert advises.
So there are many ways relieve stress and get a dopamine boost without having to eat unhealthy foods. As examples, Taylor cites going for a walk, gardening, or talking with friends.
Even spending time in front of the TV, listening to podcasts or just having a cup of tea are ways to relax that don’t involve eating, adds the nutritionist. (What)
Author and source of information
This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been reviewed by medical professionals.
- Cleveland Clinic: How to Stop Your Carb Cravings (Posted 5/25/2022), Cleveland Clinic
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.