At one point or another, everyone has experienced a food craving. And while everyone is prone to these urges, research indicates that women are twice as likely as men to deal with them.
The intense urge to eat a certain food can hit us when we least expect it, making it difficult to focus on anything else. Typically, we crave foods that are sugary, salty, fatty, or an irresistible combo of ALL three. Whether it’s a sudden hankering for a warm chocolate chip cookie or a cheesy slice of pizza, cravings can often feel like a battle of willpower. But what do food cravings mean and why do we get them?
Diet culture has promoted tools to resist cravings for decades. It seems that as soon as you speak the word “craving” out loud, an ad pops into your Instagram feed promoting a supplement that claims to “beat” or “combat” cravings for good. From appetite suppressors to DIY-bitters concoctions, the “solutions” are endless.
One thing most of us don’t think about? That the sudden desire to eat a specific food may be an important signal from your body—a means of communication. Instead of judging ourselves for having them, what if we viewed cravings as a normal part of being human?
Here at obé, we’re getting curious about where our appetites lead us. After all, learning about your body and understanding how it works is an incredible way to build up your body literacy and confidence. So let’s take a deeper look at the complex world of food cravings and the science behind them.
The Science Behind Food Cravings
Many people blame cravings on bad eating habits or a lack of self-control. But the truth is, cravings are much more complicated than that! (So no, you’re not just a natural-born chocoholic.)
According to Harvard’s School of Public Health, cravings result from a complex interplay of factors including brain messages, formed habits, and your accessibility to food. On top of these factors, certain foods stimulate hormones and neurotransmitters that trigger the brain’s reward center, setting learned expectations of near-instant pleasure.
For example, when we eat hyper-palatable foods (easily digestible and “enjoyable” or rich options like chocolate or pizza), the reward center in the brain becomes active, releasing lots of dopamine. As you eat that food more often, you also crave it more often—because you know it will make you feel good (at least at first). This is also why it’s very common for animals and humans to seek out yummy food as a reward. Who doesn’t love a cookie after finishing their to-do list?
Occasionally, cravings can also be a way for our body to signal a nutrient deficiency. For example, a sudden craving for salty foods may be a sign of low sodium levels. Ladies on their cycle may experience a sudden need for red meat, which is a potential sign of low iron levels. Not to mention, it’s common (and normal!) for those who menstruate to need an extra 250-350 extra daily calories during their luteal phase, post-ovulation.
What Triggers A Food Craving?
Cravings are also heavily influenced by our emotions, diet, and lifestyle. When our bodies undergo stress, cortisol—the stress hormone—rises, which can stimulate our appetite (hello, stress eating) and make us reach for hyperpalatable, “comfort” foods. A poor sleep routine can also disrupt hormone levels, leading to more cravings. And other diet factors like dehydration, not eating enough protein, or skipping out on your fiber can further intensify them.
Interestingly enough, hyper-palatable foods might interfere with how the brain processes hormonal signals, so it’s common to feel continued cravings for the foods we crave despite feeling satiated. If you’ve indulged in your craving until you’ve felt sick to your stomach, that’s most likely why (and let’s be real, who hasn’t done that?).
Next time you’re feeling out of control around a food you’ve been craving, reach for a healthier option such as fruit or nuts, which can still scratch some of that itch but stop the hormone disrution. The reward region of your brain is likely on overdrive and you need to block the source to get back to equilibrium.
Since neurotransmitters in our brain link foods to specific past experiences, cravings can also be triggered by our memories. You know that warm, fuzzy feeling when you think of your mom’s famous pie? The memory alone can trigger a craving. On the flip side, a bad experience
surrounding a specific food can develop an aversion. Many people experience this after an episode of food poisoning—and a totally innocent food group can get on your “do not eat” list just by association.
A Remnant From Our Ancestors
Scientifically, cravings may also have evolutionary roots. Our ancestors experienced food scarcity, where attaining calorie-dense foods was crucial for survival. Because of this, our bodies have been programmed to reach for energy-dense foods.
While this was necessary for our ancestors, many of us are lucky to not experience food scarcity anymore. In today’s world of abundantly stocked supermarkets and overly processed foods—where a comfort meal is just a delivery away—many people reach a caloric surplus on a daily basis. Indulging in these foods every once in a while is okay, but eating a balanced diet rich in micronutrients is crucial for our best health.
Finally, you may be craving that milkshake or hamburger because you’ve vilified those foods and are constantly trying to suppress your thoughts. In another display of questionable human wiring, thinking of something as ‘forbidden’ usually makes us want that thing more. Instead of trying to cut them out of your diet entirely (setting the expectation that indulgence = instant failure), let yourself know there’s a time and place you may want that food—and that it will be okay to have it.
Cravings are a complex interplay of biology, psychology, and evolution. While many of us can agree that certain foods are more “crave-worthy” than others, cravings are unique to each person and their experiences. Understanding our body and its cravings can help us make more mindful choices.
The next time you try to suppress a craving, get curious about your body and what it’s telling you. Have you been lacking nutrients? Are you stressed or homesick? Cravings offer an opportunity to grant your body a little extra love, both physically and emotionally.
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