Food Cravings 101

Have you ever been sitting there, completely satisfied and not hungry at all… and then, suddenly, felt a deep and intense craving for chocolate? Needless to say… I think we’ve all been there; cravings can hit at the most random times, and sometimes, they’re not cravings you want to indulge. Sure, a soda here and there isn’t going to kill you, but if you get hit with a craving for Coke every five minutes, you might want to find a more permanent solution. So today, we’re going in-depth on what the true culprit behind your crazy cravings might be. 

            Now, there are plenty of potential causes for cravings, and honestly, there’s not a ton of research on the topic, mainly because tracing the cause of a feeling isn’t exactly easy. However, we have been able to able to attribute something pretty unexpected to food cravings: nutrient deficiencies. That’s right: it’s actually been shown that certain vitamin and mineral deficiencies can cause you to crave some pretty crazy things. If you’ve been craving something pretty out of the ordinary… stick around, we just might get to the root of it. 

If you’re craving chocolate… 

            We’ll start out with a big one: chocolate. Man, I don’t know how many times I’ve heard someone tell me they’re craving chocolate… and honestly, I’ve craved it a time or two! If you’re craving chocolate (or soy beans, weirdly enough- that one I do not crave), then there’s a good chance you have a magnesium deficiency. Magnesium is a nutrient that helps your body accomplish a number of things, including regulating muscle and nerve function, blood pressure, blood sugar levels, and much more; basically, you don’t want to be deficient in magnesium. If you’re craving chocolate or soy beans, you might want to fill up on some magnesium-filled foods, including… 

·      Spinach

·      Pumpkin seeds

·      Black-eyed peas

·      Cashews

·      Sunflower seeds

·      Cooked beans

If you’re craving bread, pasta, or other simple carbs… 

            Okay, to be real, if you’re craving carbs, then we are one and the same; bread cravings are my downfall! While these cravings might just be a sign that you haven’t had pasta in a while, they can also be a sign that you might not be getting enough nitrogen in your diet. Nitrogen is an extremely important part of protein that forms muscle and other body tissues; your body can’t store nitrogen, so it’s essential that you consume nitrogen in your diet on a daily basis. Some sources of nitrogen you might want to chow down on include… 

·      Poultry

·      Shellfish

·      Lean beef 

·      Lean pork 

·      Tofu

·      Beans

·      Nuts, like almonds and walnuts

·      Seeds like sesame seeds

If you’re craving soda… 

            First of all, girl- me too. Coke Zero is life. However, craving soda or other fizzy drinks can mean you’re dehydrated, which is an issue you should really resolve with a big ol’ glass of water. If the water doesn’t work, though, then you might be experiencing low calcium levels. Calcium is a mineral that’s most commonly known for its role in bone growth and maintenance, but it also contributes to blood clotting, muscle contraction, nerve conduction, cell membrane function, and blood pressure regulation. Calcium is so important that, if your dietary calcium intake is too low, your body will actually begin to take calcium from your bones, which can lead to osteoporosis. So basically, if you’re craving soda, you might want to gobble up some calcium-rich food just in case, such as… 

·      Milk, cheese, or other dairy products

·      Green leafy vegetables like kale, okra, and spinach 

·      Sardines

·      Pitchards

·      Bread made from fortified flour

If you’re craving salty foods… 

            There’s a chance that potato chips are just delicious and you should crunch down on some. However, salt cravings might be something more, especially if they’re overwhelming and persistent. If you crave salty foods, have a headache, feel dizzy, or are experiencing cramps, there’s a good chance you’re dehydrated, and you need to hydrate right now. Dehydration can be extremely dangerous, so salt cravings are something to be taken seriously; salt actually helps your body retain water, so the two tend to go hand in hand. To summarize, the next time you reach for your favorite type of salty snack, maybe try a glass of water instead- your body might thank you later. 

If you’re craving ice… 

            Okay, this might sound weird, but ice cravings are super normal, especially the urge to chew on ice! Not only are these cravings normal, but they’re actual common and rooted in nutrition. Ice craving has been linked to iron deficiencies, even iron-deficient anemia. Iron is a mineral that is needed to make hemoglobin, which transfers oxygen throughout the body; it also assists in muscle development and carbon dioxide removal. Despite its importance, iron deficiency is the number one global nutritional disorder, so you’re probably not the only person craving ice. We’re not sure yet why ice is so often linked to iron deficiencies, but’s definitely a common indicator; if you’re craving ice, try eating these instead: 

·      Red meats like lean beef 

·      Poultry

·      Fish

·      Nuts

·      Dried beans 

·      Legumes

·      Green leafy veggies 

In addition, vitamin C actually helps with iron absorption, so when chowing down on the above foods, try to include a vitamin C-rich food on the side, like bell peppers or citrus fruits. 

If you’re craving sugar and sweets… 

            You’re totally normal. Seriously, sugar cravings are super common, especially if you eat a lot of sweets on a daily basis; one of the most common causes of sugar cravings is pretty simple: you're experiencing a blood sugar imbalance. In the afternoons, many people experience cravings for sweets; this is probably because your blood sugar levels are returning to a normal level after your lunch caused them to spike. This is easily fixed; first of all, you might want to change up your lunch to something higher in protein and moderate in fat and carbs; this can help your blood sugar not spike quite as much. In addition, you can help your blood sugar return to normal with some satisfying-yet-sweet foods such as… 

·      An apple 

·      Some yummy berries 

·      A protein bar

·      A protein smoothie 

To summarize… 

            Listen, cravings are a pretty normal part of life: we all experience them, and sometimes, we all indulge them. However, it’s important to remember that our bodies can speak to us in ways we don’t expect, such as cravings, and if our body talks, we need to listen. If you believe that any of your cravings are out-of-hand or stemming from an unhealthy relationship with food, I’d strongly suggest you talk to a healthcare professional or a nutrition coach; the root of these cravings can sometimes be more serious than we realize. And whether these cravings are rooted in deeper issues or nutritional deficiencies, it’s probably a good idea to reach for some healthier alternatives. All in all, Athena Fit Fam, your cravings are normal, they are fixable… and they’re probably not as silly as you think, so drink your water, eat some potato chips, and always remember to listen to your body!