We often demonize sugar cravings while blaming ourselves for a supposed lack of self-discipline.
Restriction of problem foods leads to feelings of deprivation, causing binging and remorse in an unhealthy cycle of see-saw dieting.
Let’s take a gentler point of view, seeing cravings instead as a great starting point for understanding what our bodies’ true needs are.
Emotional Eating
With every kind of food now at our fingertips, we no longer use what we eat to simply feed hunger.
We use food to treat boredom, loneliness, frustration and stress. Lifestyle factors contributing to emotional eating include poor-quality relationships, stressful or unfulfilling work, and lack of exercise.
Exercise is itself an excellent appetite suppressant and mood-boosting activity, making fitness essential for our well-being.
Now let’s take a deep dive into why our bodies get addicted to sugar and its frequent partners, milk and cocoa.
Addictive Foods: Sugar
The most addictive of foods – sugar, milk, and cocoa among them – offer more than flavor or comfort. They operate as soothing, energizing and addicting substances on multiple levels.
Carbs in particular can be used as antidepressants; if this is true for you, consider exploring treatment options including therapy or natural supplementation for depression.
Sugar is a stimulant that boosts dopamine, though it depletes it over time. You may crave it more in winter due to its ability to counteract low serotonin due to poor sun exposure.
Addictive Foods: Milk
Milk contains large amounts of soothing tryptophan and exorphins, which are highly similar to endorphins. Cheese is a concentrated source of exorphins.
The lactose in milk is a favorite of problematic bacteria (see below).
Addictive Foods: Cocoa
Chocolate contains the chemicals theobromine and phenethylamine, both of which lift levels of mood-boosting dopamine in the brain.
Cocoa also contains the blissful anandamide, which binds to the same receptors as the THC in marijuana, and histamine, a brain stimulant.
You can supplement with the amino acid phenylalanine (aka DLPA) and vitamin B6, which combine in the body to form phenethylamine.
DLPA by itself is a powerful substance for reliably improving mood and energy.
Chocolate cravings may also indicate a magnesium deficiency.
Infections and Cravings
Carb cravings also often indicate SIBO, or small-intestinal bacterial overgrowth, in which bacteria migrate from the large intestine up to the small intestine. The preferred food of most varieties is carbs, or sugar.
Signs of SIBO include belching after meals or being able to only eat a very small amount of food before feeling full.
If low energy, bloating, and yeast infections are in the picture, the issue instead may be candida, a common yeast infection that can flourish in the digestive system.
Cravings as Malnutrition
We often assume that eating is simply to make us feel full, but not all calories have the same value.
Foods that comprise the bulk of the Western diet – such as pasta, breads and pastries, fast foods, and other processed foods – are stripped of many of their nutrients to extend shelf life.
Exposing grains, nuts and vegetables to high heat in the cooking process also destroys much of what nutrients remain.
Deteriorating soil quality on farmland also contributes to a steadily decreasing availability of protein and minerals in the foods we eat.
These factors add up to a pattern of overeating low-quality foods in the pursuit of feeling satisfied.
Seek Real, Whole Foods
A smarter and far kinder way to treat our bodies is to find foods that are fresher, unprocessed and naturally high in nutrients.
Dark leafy greens like kale, collard greens, chard and spinach are the most nutrient-dense foods that we know of.
Specialty superfoods like goji berries, spirulina, blueberries and sprouts can also supplement this more satiating diet.
When selecting produce, try as much as possible to buy organic. Organic fruits and vegetables have up to twice the nutritional content of conventional produce.
Keep Blood Sugar Steady
Whole foods also boast a high fiber content, which slows sugar absorption and creates a feeling of fullness.
The complex carbohydrates in grains and vegetables are also absorbed more slowly into the bloodstream, preventing sugar crashes.
Shift Your Diet Paradigm
Incorporating healthful foods into your diet doesn’t have to be a chore. Dip celery sticks in peanut butter instead of spreading it on white bread. For breakfast, whip up an energizing smoothie with greens and fruit.
To experience the benefits of chocolate without binging, switch to tea, which also contains theobromine, or nibble on cacao nibs, the unprocessed and sugar-free form of cocoa.
Try drinking a glass of water when the urge to eat something unhealthy occurs. Many people are chronically dehydrated and mistake their thirst for hunger.
One Step at a Time
With these principles in mind, you’ll hopefully find yourself full on moderate quantities of high-quality foods.
But making rapid or drastic dietary changes isn’t a recipe for victory. Each week or two, give yourself a manageable goal, like eliminating gluten. Once that step is conquered, tackle another.
For me, having a spreadsheet to track whether I’m free of addictive foods like gluten and milk on a daily basis is very useful for keeping me accountable.
Overeaters Anonymous is a great resource if you’ve struggled with food addictions or binging. The social support and practical advice on sticking to a diet plan can increase your odds of success.
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