How to control food cravings: Tame the triggers, without compromising on your health goals

No matter how hard you try, there will come a time when you give into your need to eat your favourite chips, bhujiya, namkeen, ladoo or ice cream. It has been sitting on your counter or in your fridge calling out to you like a siren and you finally cannot resist its call.

The end result is a cycle of guilt and shame, and self-loathing that is just as harmful for you as probably giving in and binging on your favourite treat. Here is the psychology behind cravings and practical strategies for managing them. By understanding the science behind cravings and making informed choices, you can take control of your eating habits and enjoy a healthier lifestyle.

• The psychology of cravings

Cravings are a common human experience. But what drives these desires? Let's delve into the psychology behind cravings and explore why we're drawn to particular flavours.

• The reward system

At the heart of cravings lies our brain's reward system. This intricate network is responsible for reinforcing behaviours that enhance our survival and well-being. When we consume something pleasurable, like a sugary treat, our brain releases dopamine, a neurotransmitter associated with pleasure and reward. This positive experience reinforces our desire to seek out similar rewards in the future.

Also read | Health benefits of cravings: More than just hunger pangs, here's how to to use them to heal

• Evolutionary roots

Our ancestors likely evolved a preference for sweet foods because they were rich in energy. In a world where food was scarce, consuming sugary fruits and honey provided a quick and efficient source of fuel. This innate preference for sweetness has been passed down through generations, contributing to our modern-day cravings.

• Emotional factors

Beyond biological factors, emotional states can also influence our cravings. Stress, boredom, or sadness can trigger a desire for comfort food, often leading us to reach for sugary treats. These indulgences can provide a temporary sense of relief and pleasure, offering an emotional boost.

• Environmental cues

Our environment plays a significant role in shaping our cravings. The mere sight, smell, or even the thought of a tempting dessert can trigger a desire to consume it. Advertisements, social media, and cultural norms can also influence our preferences and reinforce our cravings for certain foods.

• Habitual behaviour

Cravings can also be a product of habit. If we regularly associate certain foods with specific activities or emotions, we may develop a strong craving for those foods in similar situations. For example, we might crave ice cream after a stressful day or butter popcorn while watching a movie.

Understanding the psychology of cravings can help us manage our desires and make healthier choices. By recognising the triggers and underlying motivations behind our cravings, we can develop strategies to satisfy our sweet tooth while maintaining a balanced diet.

Also read | Manage sugar cravings, 8 expert tips to boost immunity, improve heart health, reverse skin ageing

It's possible to satisfy these cravings without compromising our health goals. By exploring healthier alternatives that provide similar nutrients and textures, we can enjoy delicious foods while nourishing our bodies.

Sweet cravings:

• Fruits: Instead of reaching for sugary candies or pastries, indulge in a variety of fresh fruits. From juicy berries and tropical fruits to crunchy apples and juicy pears, there's a fruit to satisfy every sweet tooth.

• Yoghurt: Greek yogurt is a versatile and nutritious option for satisfying sweet cravings. Top it with honey, berries, or a sprinkle of granola for a delicious and satisfying treat.

• Dates: These chewy fruits are naturally sweet and can be enjoyed on their own or added to smoothies, oatmeal, or energy balls.

Salty cravings:

• Nuts: Nuts are a great source of healthy fats, protein, and fibre. Almonds, walnuts, and cashews are all excellent choices for satisfying salty cravings.

• Vegetable soup: A warm bowl of vegetable soup can be both comforting and satisfying. Choose a soup with plenty of vegetables and lean protein for a nutritious and filling meal.

• Popcorn: Air-popped popcorn is a low-calorie and high-fibre snack that can be enjoyed with a variety of toppings, such as herbs, spices, or cheese.

Crunchy cravings:

• Whole-grain crackers: Whole-grain crackers are a healthier alternative to processed snacks. Top them with hummus, avocado, or a slice of cheese for a satisfying and nutritious snack.

• Roasted vegetables: Roasting vegetables brings out their natural sweetness and adds a satisfying crunch. Toss them with olive oil, herbs, and spices for a delicious and healthy snack.

• Kale chips: These crispy and nutritious chips are a great alternative to potato chips. Simply toss kale leaves with olive oil, seasonings, and bake until crispy.