Cravings are one of the biggest problems we face as we try to eat well. They aren’t all bad. In fact, we should learn to understand them. Your body is asking for something. The problem is that we often answer its request with the wrong options.
If you can learn to understand what your food cravings are telling you, then you can learn to satiate it appropriately. It’s rare to hear others talk about how they’re craving a head of broccoli or a giant salad. Yet, you will hear all about cravings for pretzels, chocolate, chips, and more.
The most efficient way to control your cravings is to understand what they mean. Is your craving physical, or is it emotional? Are you just bored, or are you truly hungry?
Are you accustomed to enjoying a spot of dessert once you finish your meal? Is that because you crave it or it is just a habit that you’re used to?
If you discover that your cravings are rooted in habit, then you can try to replace it with something else. If you know that you have a tendency to run for something sweet in the evening hours, instead enjoy a cup of fruity, herbal tea.
The entire process of boiling the water, steeping the tea, and getting comfortable on the couch with a hot mug will give you plenty of time to think about the craving logically. If the craving is still there, even after the tea, then there’s more chance your need or want is genuine.
You should also consider the characteristics of the craving. If you want chips, then think about what they offer. Is it the crunch? Have carrot sticks instead. Is it the salt or the fat? Swap it for a small portion of air popped popcorn.
Our cravings often stem from an emotional place. Do you feel angry, sad or happy before you reach for candy, chocolate or pizza? If you know that your craving(s) stems from an emotional place, then think about what you can replace it with. Going for a walk, calling a friend, playing a game or writing in a journal might be helpful to distract you from the craving.
Cravings do go beyond emotions. If you have a specific craving, what does your body want?
Sugar
Your brain loves sugar as fuel. We seek it out and so, it makes sense that many of our cravings are sugar based. Why does your body desire sugar at a particular point in time? There could be a number of reasons, such as tiredness.
If your body is running out of steam and needs an energy boost, you may feel a craving for sugar. If you have a craving like this, but you can reach for fruit instead. Pair it with protein or healthy fats to keep your blood sugar balance.
Fat
This is straightforward. If you are craving something fatty and greasy, then your body needs fat. How you satiate this craving is not as straightforward. Your body relies on fatty acids and to absorb vitamins A, D, E, and K, we need fat. You can still fill that need by eating something delicious. Ignore processed foods.
Instead, reach for an avocado. Grab a handful of nuts, enjoy some olives or seeds. There are plenty of healthy fats that are delicious and healthy. Have you ever sat down with a perfectly ripe avocado, with a drizzle of olive oil, plenty of fresh cracked black pepper and a spoon? You should.
Salt
If you crave salt, then maybe you need electrolytes or minerals. If you are fairly active, then this might be why. Often, long-distance runners will chew salt tablets to provide their bodies with a boost. They are downright delicious when their body needs the hit, but taste disgusting when you’re in balance. It may also indicate a lack of hydration. Pregnant women often find themselves craving salty foods, and the reason for this can be a need for hydration.
Final Thoughts
Cravings are not your enemy—they’re your body’s way of communicating its needs, whether physical, emotional, or habitual. By tuning in and learning to interpret what your cravings are really asking for, you can make choices that satisfy both your body and mind without derailing your health goals. Whether it’s sugar signaling fatigue, fat indicating a need for essential nutrients, or salt pointing to dehydration, understanding the root of your cravings puts you back in control. With mindful swaps and a bit of reflection, you can transform cravings from obstacles into valuable insights on your wellness journey.