Food cravings: No, it’s NOT because you are weak!!!

/
sugar-3057660_1920.jpg

As women, we are so quick to blame ourselves when things don’t go as well as we think they should.   For me, food cravings are at the top of the list.   We blame ourselves for being weak and not having any willpower – unable to muster the self-control to avoid reaching for the chips, the chocolate or the ice cream… whatever it is that our brain or stomach suddenly demands so loudly that we simply give in.   And then of course it’s a downward spiral – we feel guilty that we’ve “wrecked” everything and often continue on an eating binge. 

Well – the blaming stops here!   It is much more complicated than simply a lack of self-control.  Rather, there are critical elements at play in our bodies that help create these cravings.   And once we understand what they are, and tweak a few things, the cravings will diminish.  

Blood sugar balance:  think protein, good fats and fibre

The more stable our blood sugar levels, the less our cravings.   So how do we do that?    Always have a protein and/or a fat with your meals or snacks.  

Eating just a simple carbohydrate* will get absorbed into your blood quickly as sugar, spike your blood sugar levels, which will then plummet within a couple of hours and throw you into craving mode.   Eating proteins and/or fats with carbs, alongside high fibre foods (green and coloured vegetables, flax, chia, avocado) slows the absorption of food and avoids the spikes and severe drops in our blood sugar levels, which in turn keeps us fuller for longer.  

*Simple carbs are foods that get broken down into sugars quickly in our bodies, spiking blood sugar. Think cereal, muffins, bread, pasta, white flour, etc.

Microbiome:  think fibre and prebiotic foods

You’ve probably heard this term being tossed around a great deal lately.   The microbiome is an umbrella term for the colonies of bacteria that live in our gut (gastrointestinal tract), both good and bad.   They affect our cravings, our moods and can dictate our overall general health.   An imbalance may cause low grade inflammation, contributing to weight gain and difficulty losing weight.   Sadly, extra weight can also contribute to cravings.

The good news is that our gut microbes respond quickly to a change in diet.  Our good bacteria feed mostly on fibre, and the best sources are prebiotic foods.  Note that bad bacteria thrives on sugar and processed foods.

These prebiotic foods include asparagus, artichokes, beans, bananas, broccoli, dandelion greens, jicama, garlic, leeks and onions.  Toss in some carrots, apples, lentils, spinach and berries – your gut bacteria will thank you!

Hormones

Stress, causing high cortisol levels, is linked to food cravings, as are estrogen and progesterone hormonal imbalances.   This is where you may want to seek some additional help.  Many nutritionists and naturopaths are well-versed in the complexities of hormonal health, and can recommend specific hormonal testing if necessary.

In a nutshell:

  • Increase your fibre intake (slowly if you are just starting) to approx 30g/day, spreading it throughout the day (Worlds Healthiest Foods or Self Nutrition Data are both good sites providing fibre amounts)

  • Increase your water consumption at the same time as your fibre intake

  • Always try to balance your meals and snacks with a protein, healthy fat and high fibre food to avoid blood sugar spikes, and to increase fullness for longer (suggestions below)

  • Cut back on sugars and processed foods – they throw your microbiome out of balance by feeding the bad bacteria and lead to cravings

  • Eat more vegetables!

  • Take a multistrain probiotic supplement to help restore balance in your GI tract

  • Drink warm lemon water – great at reducing cravings

  • See a nutritionist or naturopath to determine the root causes of your cravings

Suggested food combinations:

BREAKFAST

  • a poached egg or two, a piece of wholewheat toast, ½ avocado and some sautéed greens (or a green smoothie)

  • steel cut oats, plain greek yogurt (2%+) and berries (a green smoothie would nicely round this out!)

LUNCH & DINNER

  • Salmon with broccoli and sweet potato

  • Stir fry with vegetables and beans/free range chicken/tofu

  • Grass fed beef with sautéed vegetables, wild rice and salad w/lemon and oil vinaigrette

SNACKS

  • Apple and nuts/seeds

  • Celery and nut butter

  • Vege and hummus

  • Plain 2%+ greek yogurt, chia and berries