Can’t resist your carb cravings? Here are expert-approved strategies to manage them

Agreeing, Richa Anand, Chief Dietician, Dr LH Hiranandani Hospital, Powai, Mumbai said, “Carbohydrates constitute the body’s principal supply of energy and the human brain relies heavily on glucose — a form of carbohydrate — in order to function properly. In order to function properly, the human body’s cells require a constant dose of glucose. When glucose levels drop, the body indicates that additional carbohydrates are needed to replace energy stores.”

She explained that carbohydrates impact the amount of serotonin — a neurotransmitter that regulates feelings and moods. “Eating carbohydrates can cause a brief boost in serotonin, resulting in feelings of happiness and calmness. This might give rise to a preference for carb-rich comfort meals amid periods of anxiety or stress.”

Understanding the underlying reasons for carb cravings and learning effective strategies to manage them is essential for maintaining a balanced and healthy diet. Highlighting the same through an Instagram post, celebrity nutritionist Rashi Chowdhary delves into the phenomenon of carb cravings. “Ever wondered why you can’t resist those carb-loaded treats throughout the day?” she wrote in the caption.

Here are the three lesser-known reasons for frequent carb cravings:

Understanding the underlying reasons for carb cravings and learning effective strategies to manage them is essential for maintaining a balanced and healthy diet. (Source: Freepik)

Nitrogen deficiency

Rashi underlined the crucial role of nitrogen in amino acids and protein synthesis. “When your body lacks sufficient nitrogen, it may prioritise breaking down protein stores to obtain the necessary nitrogen, which is called proteolysis,” she said.

As a result, the body seeks carbohydrates as an alternative energy source because protein is now being utilised to meet nitrogen demands. She advises getting your Blood Urea Nitrogen (BUN) levels assessed during routine blood work. Additionally, the low BUN levels could be linked to a low-protein diet.

Protein-deficient diet

The nutritionist also mentioned that a diet lacking sufficient protein can trigger carb cravings because your body is now seeking a readily available source of energy, a role often fulfilled by carbohydrates.

She emphasised the importance of protein intake for muscle maintenance, building and repairing tissues, enzymes and hormones. An inadequate protein supply can prompt the brain to signal a surge in carbohydrate consumption to swiftly fuel these essential functions. Rashi recommended a minimum of 1g to 1.2g of protein per kg body weight.

Lack of sleep

Insufficient sleep can disrupt the body’s hormonal balance, particularly the balance between ghrelin and leptin levels, which are the hunger and satiety hormone, respectively.

Rashi highlighted that when you don’t sleep well, your body produces more ghrelin and reduces leptin levels. “This hormonal imbalance leads to an increase in appetite and a craving for energy-dense foods like simple carbs,” she said.

Additionally, inadequate sleep can also impair glucose metabolism, which means your blood sugars will go up and down the entire day, further promoting carb cravings to restore energy.

Take a look at her post here:

Sangeeta Tiwari, Clinical Dietitian, Artemis Lite, NFC further noted that several factors including physiological, psychological and hormonal influences can contribute to carb cravings. “Blood sugar fluctuations, brain chemistry, hormonal changes, stress and emotional factors as well as dietary habits can trigger cravings,” she said.

How to tackle carb cravings

Mindful and healthy eating can help to slowly reduce and further stop carb cravings. Here are some tips to help manage carb cravings, according to Prachi Jain, Chief Clinical Nutritionist & HOD (Nutrition & Dietetics), CK Birla Hospital, Gurugram:

*Choose the right type of carbs: Instead of simple carbs and sugary food, one needs to opt for food rich in complex carbs as they are great sources of soluble fibre, which makes you feel full sooner, releases energy for a long time and gives you the feeling of satiety. Include whole cereals, millets, sprouts, chana, steamed sweet corn, nuts, vegetables, and fruits in your diet.

*Stay hydrated: As water has zero calories and is a natural and detoxifying food, it helps to prevent dehydration and gives you the feeling of satiety. It is seen that those who drink less water feel hungry more and eat more calories. Preferably, one should include natural low-calorie drinks, instead of cold drinks, shakes, and sodas. One can consume lemonade, green tea, herbal tea, coconut water, and buttermilk.

*Eat slowly and chew properly: Eating slowly helps your body give a signal to your brain that you are full. Moreover, chewing properly prevents indigestion. Paying attention to hunger cues and eating mindfully helps you differentiate between true hunger and emotional cravings.

*Be active: Physical activity, exercise, yoga, and meditation help you not only stay fit but also make you feel happy, energetic and stress-free, thereby improving blood circulation, insulin and hormone secretion.

*Prioritise sleep: Adequate sleep is required to regulate appetite and cravings. One can practice sleep hygiene to improve sleep quality.

*Regular meals and snacks: Eating regular, balanced meals and snacks throughout the day can prevent extreme fluctuations in blood sugar levels that trigger cravings.

*Seek professional guidance: If carb cravings are persistent and interfering with your well-being, consider consulting a registered dietitian or healthcare provider for personalised advice.

“While it’s natural to experience these cravings from time to time, understanding their causes and implementing effective strategies can help manage them and prevent overconsumption of unhealthy carbohydrate-rich foods. By adopting a balanced diet, practising mindful eating, and addressing emotional triggers, individuals can navigate carb cravings and make healthier choices that contribute to their overall well-being,” concluded Sangeeta.

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