Can’t resist biscuits at 11am or crisps come 4pm? Here’s what your food cravings mean – and when to see a doctor
CAN’T resist reaching for a biscuit by 11am or crying out for crisps come 4pm?
Whether we prefer sweet or savoury, many of us are consumed by food cravings throughout the day.
And that can be normal. Our bodies go through various changes that often leave us wanting something specific.
But sometimes, the foods and drinks we desire, and when, can indicate there might be something else going on beyond hunger.
And in some cases, it can be a sign you need medical attention.
Dr Crystal Wyllie, a GP and leading clinician at ZAVA Online Doctor, tells Sun Health: “Cravings can reveal a lot about what your body or mind needs.
“They are driven by a mix of biological and environmental factors, such as hormonal changes in pregnancy or menstruation, nutrient deficiencies, shifts in blood sugar, and social settings.
“Emotions also play a big role. Stress, anxiety or boredom can lead to cravings as certain foods provide a temporary sense of pleasure and relief.
“On top of that, the dopamine released when you eat these foods can reinforce your cravings over time.”
But how can you tell the difference?
“If you’re constantly reaching for sweets, cakes or biscuits, for example, it’s likely your body is seeking a serotonin boost,” Dr Wyllie says.
“Sugary treats can offer a quick mood lift, which is why we often crave them when we’re feeling low or bored.
“Similarly, cravings for savoury snacks like crisps, nuts or cheese can indicate your body needs more sodium or protein.
“This is particularly common if you’ve just been to the gym or you’re dehydrated.
“Hormonal changes during your period can also trigger cravings for energy-dense foods like chocolate, pasta or fried food, as your body works harder and requires extra fuel.
“Recognising these patterns can help you address your cravings more healthily, and help you choose foods that satisfy your body’s needs without overindulging.
“It’s important that cravings don’t lead to overeating, especially with calorie-rich foods (like those that are sugary or fatty) as this can lead to health issues such as obesity.
“All food groups should be consumed in moderation, bearing in mind your total calorie intake per day.”
So whether you’re desperate for chicken nuggets, doughnuts or garlic bread, this is what could be behind your cravings…
SWEET TREATS
WE all love a sweet treat every now and then.
“But if you’re constantly reaching for sugary treats like doughnuts or sweets, it may be a sign that your blood sugar levels are low or you need a serotonin boost,” Dr Wyllie says.
“Sugary foods give a quick energy spike and lift the mood, which is why they are often craved during periods of stress or boredom.”
SALTY SNACKS
PERHAPS crisps, pretzels or salty popcorn are more your thing.
“This could suggest you have an electrolyte imbalance, particularly sodium,” Dr Wyllie says.
“It could also point to dehydration, or underlying conditions such as low blood pressure or adrenal fatigue, which can affect your body’s ability to regulate salt levels effectively.”
CARBS, CARBS, AND MORE CARBS
AH, carbs. Whether it’s pasta, pizza or garlic bread, we all love carbs.
But do you crave carbs above most other foods?
“Well, intense cravings for carb-heavy foods like bread and pasta can be linked to low energy levels or, again, a need for a serotonin boost, as carbs help increase the production of feel-good hormones,” Dr Wyllie says.
“It may also indicate a lack of protein or fat in your diet, which are essential for long-lasting energy.”
FRIED FOODS
ORDERING the odd weekend takeaway is one thing – we all deserve a treat after all.
But a strong craving for greasy or fried foods might signal a deficiency in fatty acids, such as omega-3s, Dr Wyllie warns.
“These are important for brain health and hormone production, so it’s important to get this checked by a doctor,” she adds.
BITTER IS BETTER
REACHING for bitter foods, like coffee, dark chocolate and leafy greens, could be a sign of digestive issues, according to Dr Wyllie.
“Bitter flavours help to stimulate digestion and bile production, which allows your body to break down fats and absorb nutrients more effectively,” she adds.
SOURPUSS
ARE you getting enough vitamin C?
If you crave sour foods, perhaps not.
“Craving sour foods like lemons and berries can be a sign of a vitamin C deficiency,” Dr Wyllie says.
“Pregnancy can also bring on a taste for sour foods as hormonal changes can alter the way we perceive certain flavours.”
The Cravings Calculator
A STAGGERING one in three Brits say that emotional eating is their biggest barrier to losing weight, according to new research by ZAVA Online Doctor.
To help tackle this challenge, experts have launched a Cravings Calculator.
It asks users about their eating habits and general lifestyle, then gives them a ‘cravings persona’ – ‘emotional eater’, ‘fuel finder’ or ‘habitual grazer’, for example.
It then provides tips to help people regain control of their cravings and make healthier choices.
You can try it for yourself here.
HOW TO COMBAT YOUR CRAVINGS
SO now you know why you might be yearning for certain foods, but what can you do about it?
Dr Wyllie says: “Whether triggered by your feelings, hormones or simply boredom, you can gain more control over your eating habits by understanding your cravings.
“For example, if you notice that certain emotions or specific times of day make you more likely to snack, identifying these patterns can help you tackle the underlying triggers.
“Staying hydrated is a simple yet effective way to manage cravings, as dehydration can often be mistaken for hunger.
“Balanced meals play a key role, too.
“Foods rich in protein and fibre, like avocados and nuts, maintain your blood sugar levels for longer, making it less likely you’ll crave something to eat in the evening, a notorious time for snackers.
“Taking a moment to assess whether a craving is rooted in physical hunger or your emotions can empower you to make more intentional, thoughtful choices.”
WHEN TO SEE A DOCTOR
MOST of the time, these cravings can be managed yourself at home.
But sometimes, they might warrant a trip to the GP.
“Most cravings are normal, but it’s worth speaking to a doctor if they become intense or unusual,” Dr Wyllie says.
“For example, cravings for things like ice, chalk or soil can indicate a condition called pica, which is often linked to iron deficiency.
“You should also seek medical advice if your cravings are accompanied by unexplained changes in weight, tiredness or excessive thirst, as these can be signs of diabetes.”