There are a few reasons why you may be craving food all of a sudden, ranging from low blood sugar and stress to menstrual cycles and thirst. In addition, the basis for experiencing a craving can play a role in the types of food you desire.
When you have cravings, know that there are healthy and satisfying snack choices to satisfy them until your next meal. Here's what you should know.
Craving high-carb foods like bread and pasta may be because your blood sugar is low. "When you go too long without eating or consume too many simple carbohydrates, your blood sugar drops, triggering your body to reach for starchy foods that are quick and easily digestible," Jessica "Chef Jess" Swift, RD, a Washington, DC-area dietitian, and classically trained chef, told Health.
When you crave carbs, try whole grains and other foods rich in fiber instead. Whole grains are rich in fiber and take longer to digest, so they'll keep you feeling full longer than simple carbs. There are also plenty of other health benefits of whole grains.
Stress
Research has suggested that when stressed, people release the stress hormone cortisol, which is linked to the desire for sweet foods. A sweet treat can also cause a blood sugar spike and crash, leaving you feeling sluggish and moody. When you crave sugar, try these foods instead:
- Fruit
- Frozen yogurt
- Plain yogurt
A piece of fruit and fruit paired with low-fat Greek or plain yogurt are nutrient-filled snacks. "The yogurt provides calcium, which is good for your bones, and the berries are packed with immune-boosting antioxidants," Keri Gans, RD, New York City-based dietitian and author of The Small Change Diet, told Health.
Other than stress, you could be experiencing salt cravings because your body needs sodium. Everybody needs sodium, and research has suggested that when the body is low in the nutrient, the brain triggers specific appetite signals to eat sodium.
You can satisfy salty cravings without adding tons of extra calories—or a surplus of sodium—to your day. Gans recommended roasting chickpeas tossed in heart-healthy olive oil and sprinkled with herbs and salt.
Low Satiety
A bowl of lentil soup or sweet potatoes can be options to try if you're craving a hot, savory dish—a craving one study found in hungry participants. "Lentils are a good source of fiber and protein, and this winning combination may help stabilize your blood sugars, keeping your appetite in check until your next meal," said Gans.
Sweet potatoes are an excellent source of fiber, which means they take longer to digest. They can also provide vitamin A, which is helpful for vision.
Eating pure protein can also help reduce later hunger and prevent future cravings since protein foods take longer to digest. When you crave hearty and filling foods, try these foods:
- Eggs
- Fish
- Poultry like chicken and turkey
Chocolate is one sweet that many people crave when stressed. In addition, research has found that some people experience a significant increase in appetite and cravings for chocolate, sweets, and salty foods during the later stage of their menstrual cycle.
When you crave chocolate-rich foods, try these foods instead:
- Chocolate/nut/coconut mix
- Granola bars
- Low-sugar chocolate milk
- Nuts and seeds
Thirst
Some research has indicated that people may occasionally confuse thirst with hunger. "The same area of your brain that controls hunger also controls thirst, so sometimes signals get crossed when you haven't had enough to drink during the day to confuse you into feeling the sensations of 'hunger,'" Dawn Jackson Blatner, RDN, author ofThe Flexitarian DietandThe Superfood Swap, told Health.
Your best bet is to drink a quick glass of water when you're hungry but not sure what to eat. Wait 15 minutes or so to see if you're still craving something.
People can crave different types of food for different reasons, from having low sodium in their bodies to not feeling satisfied after eating. There are healthy ways to satisfy your cravings—sweet, salty, or otherwise—and provide yourself with nutrients.
Options like fruit, yogurt, eggs, and whole grains can help satisfy your desire for certain foods. You can also speak to a healthcare provider or registered dietitian if you have concerns about any cravings you experience.
