Whether it’s the allure of something salty and deep fried, or a decadent piece of chocolate cake, food cravings can strike at any time. And when you experience a food craving, it can totally take over your mind and body until you give in! Sometimes, I truly believe it is okay to give into what you are craving. And yes, I am heating up my favorite Momofuku Ramen Noodles as I write this.
As usual, the key word for me with food cravings is “balance.” If you listen to your food cravings 100% of the time, you will likely end up with a fairly unhealthy diet (unless you usually crave healthy foods, and if you do, let me know your secret!) But sometimes, let’s be real…you deserve to treat yourself to those french fries or that chocolate cake!
So why do we get such strong food cravings, and how do we try to stay on the healthy side of them? Keep reading to learn about the science behind food cravings and healthy alternatives when you have them.
Why Do We Have Food Cravings?
Food cravings can be caused by anything from hormones to neurotransmitters to experiences. For example, hormones like ghrelin and leptin play a role in regulating appetite. Ghrelin is known as the “hunger hormone,” because it increases appetite. Meanwhile leptin, the “satiety hormone,” suppresses appetite. Fluctuations in these hormones can lead to heightened cravings.
Neurotransmitters like dopamine can also have an impact on food cravings. When we consume tasty foods, our brain’s pleasure centers light up, reinforcing our desire for these foods. If you’ve had a certain food before and really enjoyed it, your brain can lead you to want more. This way, it can produce further dopamine which leads to more happy feelings. Stress, anxiety, and heightened emotions can also trigger food cravings. When you are feeling stressed or down, these greasy, sugary, or carb-loaded foods can give you a temporary mood boost through triggering that dopamine or giving your body quick, sugary energy.
One additional reason you might experience certain food cravings is due to a nutrient deficiency. For example, I tend to crave salty foods which is linked to my body’s need for electrolytes! But instead of eating salty potato chips all the time, there are healthier options I have found to fill this need. Keep reading for healthier options that might help you to fill your cravings.
How to Choose Healthier Options (8 Examples)
Once you understand where these strong food cravings might be coming from, it can become simpler to substitute healthy options. Again, sometimes self-care means giving into your cravings and enjoying a nice big chocolate brownie. Other times, you might feel up to exploring a healthier option! When that time comes, here are some examples of how you can substitute healthier foods to fulfill your cravings:
- French fries or potato chips: Try baking some yourself with potatoes, olive oil, and sea salt.
- A chocolatey dessert or candy: Try a few pieces of a dark chocolate bar above 70%. If you want to get decadent, try dark chocolate covered fruit!
- Fried chicken: Try creating a baked version with chicken breast and corn flakes.
- Pizza: Try baking english muffins or tortillas with marinara sauce and shredded cheese.
- Ice cream: Try making a smoothie bowl with your toppings of choice.
- A hamburger: Try making a veggie burger or turkey burger. If your craving stems from wanting red meat, it could be linked to needing iron. If this is the case, try eating something high in iron like legumes or leafy greens.
- Soda: Try drinking a glass of fresh fruit juice or naturally flavored sparkling water.
- Pasta: Try having Barilla’s protein+ pasta which has plant-based proteins incorporated. Or, you can try zucchini noodles!
There are so many other examples of foods that you might end up craving, and they tend to become specific by the person! For example, I often crave lo mein as takeout from my local Chinese restaurant. It’s so tasty! When I want to opt for a healthier, more nutrient-dense option, I make organic brown rice noodles with grilled chicken, eggs, soy, sauce, onions, and chili crunch topping. It hits the spot every time!
When you are trying to figure out a healthy alternative for your specific cravings, I’ve realized the key is that you need to enjoy it. It also helps to try it out on a day when your food craving isn’t super intense! I hope these examples helped, and that you have a greater understanding of where your food cravings might be coming from. And remember, sometimes you just need to have the real deal! I believe in balance, and treating yourself sometimes is more than okay.