Neelanjan Banerjee
Cravings are defined as intense, urgent or abnormal desires.
They are so common and the desire to eat is so intense that you feel nothing can stop you. Some believe that cravings are caused by nutrient deficiencies and view them as the body’s way to correct them. But others say that cravings are largely about what your brain wants, rather than what your body actually needs.
Food cravings are due to many things — be it physical or mental. In some cases, they will even be a symptom of an underlying condition and should not be neglected.
We have asked Neelanjan Banerjee, a CPD Certified Trainer & Nutrition Expert to throw light on this very topic.
This article explores whether specific nutrient deficiencies cause food cravings, what your food cravings may mean, as well as the possible reasons behind them.
Table of Contents
What is Food Craving?
A food desire is an intense need to eat a specific form of food. Humans usually crave foods that are high in energy. Cravings are in the given order:
- Chocolate and different chocolate-containing foods
- High-caloric sweet
- Savory foods.
Some cultural variations are found, for instance, rice is the most desired food in Japan.
Food cravings usually occur in the late afternoons and evenings. Typically, the desire to eat high-calorie foods will increase throughout the day, whereas longing for fruits decreases. Generally, cravings for fruits are very rare.
11 Possible Causes for your Cravings
Food cravings will be caused by many factors, which may sometimes be split into two main categories: physical and mental. Being attentive to them might assist you to determine the factors that specifically trigger your cravings.
1. Leptin and Hormonal Imbalances
Leptin and ghrelin are typically called hunger hormones. These hormones are made by fat cells. Leptin decreases your appetite whereas the Ghrelin hormone does the contradictory. It increases your appetite and also plays an important role in your body weight. So changes in these hormones can result in food cravings.
2. Pregnancy
Most often, pregnant women feel an intense desire to eat a specific taste. The taste bucket can be divided into salt, sour, sweet, and spicy. These cravings generally occur only in the first trimester which is the first 5 weeks into pregnancy. The urges become stronger after you enter your second and amplifying in your third. It is perfectly fine to have pregnancy cravings so there is nothing to worry about.
3. Premenstrual syndrome (PMS)
Serotonin is a hormone that is responsible for feeling good and this influences the type of food that women can crave during PMS. During PMS, serotonin drops which result in cravings for carbohydrates.
4. Sleep Deprivation
As we have mentioned above there are 2 types of hunger hormones leptin and ghrelin. A lack of sleep can increase ghrelin levels which is responsible for body weight and reduces leptin levels. This makes your body crave more food.
5. A nutrient-poor diet
Protein and fiber generally make you feel full. When your diet is low in the mentioned 2 nutrients, then you may feel hungry very often and experience cravings.
6. Your Gut Flora
The microbes inside our gut influence our diet, behavior, as well as a variety of other health related problems . These microbes not only affect our food cravings but also our mood.
7. Physical Activity
Do you crave food after working out? This is pretty normal because our muscles are signaling that they need to replenish their carbohydrate stores which can be repaired after eating sugary foods. This actually results in increased body weight due to high energy intake which may lead to food cravings.
Also read : Muscle Strain treatment
8. Highly processed foods
Processed foods can cause addiciton like symptoms due to the ingredients present in them like added fat and sugar.
9. Stress
When you are stressed, your cortisol levels increases. This triggers cravings for salty, sweet and fried foods. This can be called as Emotional eating.
If you are going through stress, you may need to first control it. The best way is to try this natural and safe stress reliever Ashwagandha. Know it’s benefits in the article.
10. Your Mood
If you are in a bad mood, you might go for comfort food to make you feel better. This is backed up by science as well!
Food Cravings Deficiency Chart
Many believe that food cravings are caused due to nutrient deficiency. Although, not much evidence has been found yet.
You might be wondering that if you are deficient in some vitamin or mineral then you should be craving nutrient-rich food like fruits or vegetables but instead, you are craving unhealthy processed foods. Well yes, this is the reason science has not been able to back up the nutrient deficiency theory completely yet.
Also, some studies have found that ladies crave sweet-tasting foods, whereas men are more likely to crave savory ones.
But there is very little proof to conclude that ladies are deficient in nutrients present in sweet-tasting foods. The same is the case with men’s deficiency.
Probable Nutrient Deficiencies That Cause Food Cravings
1. Pica
In this condition, the individual craves non-nutritive substances, like ice, dirt, soil, chalk, laundry, or starch, among others.
Pica is commonest in pregnant ladies and youngsters, and its exact cause is currently unknown.
Studies observe that people with symptoms of pica usually have low Iron, Zinc, or Calcium levels.
That said, studies additionally report cases of pica not connected to nutrient deficiencies. The reason is that those who were given vitamin supplements failed to stop the pica behavior. Thus, researchers cannot definitively say that nutrient deficiencies cause pica-related cravings.
2. Sodium Deficiency
Sodium plays an important role in maintaining the body’s fluid balance. Craving of salt is an accompanied symtpom of Addison’s disease in which your adrenal glands do not produce enough hormones. Other diseases which trigger salt ravings include dehydration, and, electrolyte imbalance.
Cravings for high-sodium, salty foods generally means that the body needs a lot of metal.
Similarly, individuals whose blood metal levels are very low, either through diuretics (water pills) or exercise, have an increased craving for salty foods or drinks.
Thus, in some cases, salt cravings may be caused by metal deficiencies or low blood metal levels.
How to cut back Cravings?
For starters, skipping meals and not drinking enough water might result in hunger and cravings.
- Sleep Well
- Have regular nourishing meals
- Participate in stress-relieving activities like Yoga or Meditation
- Find out the trigger
- Mindful Eating
Conclusion
Food cravings are caused by a range of physical or mental factors. Many a time they are nothing to be worried about. But, when you experience cravings for non-food things like dirt, soil, chalk, etc, then it generally means that you are nutrient deficient. So, increase your intake of that nutrient to compensate for that deficiency.
Do you or did you experience any food cravings? If yes, what are they?
Oh yes I have I crave for sweets and when I start eating sweets I can’t stop
It’s was very informative to find out all the facts I must start eating healthy
Yes I used to crave for some non nutritious elements as you mentioned above as Pica, I used to crave for chalk or orange coloured stones in my childhood days and yes very true I was calcium deficient, this article is so very informative as we are mostly unaware about this important facts about cravings and our physical and nutritional imbalances ❤️
Hey after reading your article I now know why I used to crave for certain food
Great Article…now I understand the fact that still why I crave for chalks and ‘mitti’…a must read for all those who really have irresistible cravings!!❤️❤️❤️
Sometimes I crave alot for snacks or chips items when I am in stress or having a bad mood. I also tried to reduce my cravings by doing certain exercises or sleeping on time. This article have made more informed why I crave for certain food items. The article is helpful and very well explained.
The articel you shared is really helpful and it is so detailed that I came to know why I crave sometimes for certain food items and now I know what is the cause and how I can reduce my certain cravings that are not good for my health. Thank you for sharing.
Great post! This craving is really a pain. Specially when you want to do mindful eating. Good pointer are discussed. I will look out what must be making me crave. Thank you
I have strong craving for tea /coffee. I know it is bad for.my health . Very helpful article. Thanks
Well explained, carving is a common problem, your article is helpful in this condition
At times I have cravings for chocolates and ice creams and until I have them I am not able to control my cravings at all…I do yoga and meditation everyday and even have good sleep but still cravings happen.Your article is extremely helpful and very detailed information is given to know the reasons for cravings and how to keep it in control
Thats so true i when i like something i crave more for itt and most especially sweets your post is so informative will take care of my diet for sure ❤️❤️❤️
This is a very beautiful and detailed article. All I knew was I had food cravings but never really thought that there can be such a detailed examination for these cravings. Loved reading it
Bang on blog on food cravings… really appreciable work
So helpful it was
Really informative article..got to know many things by reading your article..good job♥️
It’s a great blog on food craving. Very well pen down article, you have explained everything in very simple way and detailed. I crave for chocolates whenever I’m on my periods or PMS.
Right on point!! Many people are unaware about the reasons behind cravings!! You have highlighted so many points that should be kept in mind
I never knew that there’s lot of science behind our food cravings. Thanks for sharing.
I usually crave for savory items, ty for sharing why do we crave for certain food and also tips on how to cut back on cravings
So rightly said!! Many are unaware of this.. You’ve highlighted it very well. I used to crave for sweets. Thankyou for sharing.
That’s really informative for me because sometimes i craving for ice cream untill I have them I am not able to control myself… Thanks for sharing
This is such a relatable subject,where most of our facing in today’s time,can be due to hectic lifestyles ,stress or various other reasons. This is so helpful,thankyou.
Oh I was unknown about this fact! Thanks for sharing it
Healthy eating is important I crave sugary foodstuff at the night this article is very useful to me. Thank you
Truly agree with nutrient-poor diet one of the main cause of cravings, but there are numerous ways it can be overcome as you said. Sometimes we can replace the craving item with the healthy ones. That’s what I do most of the time.. Thanks for sharing your valuable tips with us.
Oh wow..!! Food cravings science. Never knew it all. So much to know. I badly crave for sweets sometimes. This article after reading gonna helm me lot.
Wow really there are so much science behind our cravings and all I never knew it … thankyou for sharing all these useful information with us really helpful
I crave when i’m on stress. I crave for spicy food mostly or anything savoury I can’t resist until i eat it and i do munch a lot when I’m on stress Also i was so unaware that people do have a cravings for non food like dirt, soil your post are always so informative and we always got to learn new things from it so many thanks to you ❤️
I usually crave for sweets and soda based drinks but the facts and related science behind it was unknown to me. Thanks for posting this information .
I usually crave for sweets and soda based drinks…I was unknown with the science behind it… thanks for sharing the fact based description.
This is very useful In these days people go for ready made or processed foods due to lack of time this most people on survey shows they are base and nutrient deficient.
It’s a vicious cycle if you give into your cravings
Very interesting article on the understanding of cravings and the reasons behind them.
I mostly crave and binge eat during my periods
By the way very good blog post!!
Needed information thanks for sharing this ,fact based information your post are always amazing we learn lots of new things ,
Loved the detailed and helpful article. Many people do have the tendency to over eat. This is gonna help many of them☺️
Very informative and helpful blog … know your craving and satisfy accordingly
This article is very helpful!
Wowww I learned so much in your article dear! It is so detailed and well written article. ☺️☺️I usually crave chips when I am under a lot of stress!
Beautifully written! A must read for all. Keep it up
Wowww I learned so much in your article dear! It is so detailed and well written article. ☺️☺️I usually crave chips when I am under a lot of stress!
Very informative article ..
Very helpful and informative blog. Every cravings has its own reasons. Satisfy your self accordingly
Wow I never knew something like these could be a cause of food deficiency. This is actually really important for everyone to know. Thankyou for sharing. I ‘m gonna send this article to all my friends and fam ❤️
I find this post very Informative thanks for sharing
Very informative article ..at time even I feel of food craving but all these years being a fitness enthusiast I found that if u are able to zip up u will find things are easy for u ..
What an amazing amazing read. I loved every bit of it. I second you I use too have cravings but I have changed lifestyle and eating habits completely. And now I feel much better. This cravings can even increase your appetite and weight goes out of control. One should keep a check and take steps like you have mentioned. Love reading it. Thank you.
Such an amazing read. I usually crave for something sweet during PMS and also learnt alot about other cravings. Great work.
This is indeed a ery useful article ,
Omg so this is why I have these food cravings ❤️❤️❤️ I have take care this
Great post dear.so much of knowledge.I never knew it so much. Worth reading and sharing.
Thank you Neelam jan for this article.. I was always wondering that why do I have such cravings when I am not on my periods. Usually I had a thought that food cravings are only because of hormonal changes.. but I guess I was wrong.
Thank you for the detailed article and I swear the cravings are sometimes too much to handleThis article was worth my time and good read
Even I feel like cutting off these cravings because I feel like eating all the sweet things late night or after every meal..This is disturbing my sleep cycle too! Thank you so much for the tips and precautions ❤️❤️
I started having serious sweet carvings and strong carving for non-veg these days. I dont know what to do and how to control it
Nice Article in this post.. Awesome and beautifully contented by you. Keep share more tips like this. Happy Health & Beauty. <3
This is a very informative article…Yes I too have cravings for sweets and don’t know how to control it.
Very well penned article this is! This is so helpful and informative. Thanks for sharing this.
Thnx for sharing this information… Totally loved your content
Ohh.. so nicely explained.. now I know why still I crave for certain food. Very nicely explained ❤️
Ohh wow this is cool blog my sister used to eat raw rice and chalk in her pregnancy period that time I can’t understand why shes has craving for such nonsense things but now I understand why. Thnx for sharing this with us
I get the craving for eating chalk,may be it is pica condition.
Thanx for such detailed information, I didn’t know about pica condition..
Bad food conducting me to be more depressed and anxious..great informations thank you!
I always crave for sweets especially near my periods .. I am helpless .. but I eat in a control way mostly . When I was small I ate chalks .. LOL . But now understand everything behind this . Thanks
During my pregnancy I used to eat kullhad and chalk… People used to make fun of my eating habits. Now I can explain them that food cravings are normal. Thanks for sharing this article
Oh Yes! Pregnancy cravings are real! You need not feel bad about it 🙂
Great article !!! All points listed compiled in one page ! These cravings are at rage with teen age kids and youngsters !!
We’ll explained, cause of food carving, very informative article, thanks for sharing this
Wow. What an amazing read. I never knew that food cravings are related to health issues. You have summed up very nicely.
This article is very well written and really helpful, I can tell that you put a lot of effort to cover all the important aspects related to this problem!
This is a great article! So many people have the problem to over eat, that happens to me, so thanks for helping
Awesome write up… very informative
This is such a good read. I came to know about a lot of things from this article. Truly appreciate your work ❤️
That’s a very informative post and very well explained .
Cravings is something we all face at some point in time and we need to understand the reason like you shared to take care of it. Very helpful post.
Such an amazing detailed post, ty for sharing about the nutritional deficiencies which causes the cravings.
Absolutely right .If I get stress definitely I will have chocolates I should focus on yoga and sleep.
This is a great article and love the way explained it.So many people have the problem to over eat.Thanks for sharing.
This is such a detailed and well written article!! So helpful!
This post is so well explained ❤️ really loved this!!
Very informative post I like the efforts u make to make the topic so simple to comprehend
Wow so detailed article this was and so interesting that couldn’t leave the article in mid. Very nice article on craving and so good solution. To answer your question, yes I too crave for lot of fats full snacks in evening. Evenings are my weakness. So I have proper healthy snacks to avoid late evening cravings.
Food cravings and possible reasons. You have made this so easy to figure out the possible causes. Very nice
This is such a relatable most,i am sure everyone has some kind of food cravings,glad to know about it in detail.
Thankyou for sharing this.
You explained it so well my all doubts are cleared now
So much info and knowledge just in this one article! Please do more of these
I loved it . Thank you for sharing ❣️
I never knew that even stress could be a reason for those food cravings ✨
Now i.got to know y I crave so much food
Thanks for sharing this informative blog..helpful for lot
Very nice article..
so informative
Thanks for share it
#Deep_Arts