Yahoo Lifestyle 'I’m a Registered Dietitian, and One Food Can Stop Your Junk Food Cravings for Good'
We’ve all been there: it’s late at night and you're bingeing your favorite show when out of nowhere, a junk food craving hits. It can take sheer willpower to stop yourself from downing a pint of Ben & Jerry's or finishing off a bag of crispy potato chips. Cravings are normal—we all have them. But more often than not, junk food cravings have nothing to do with actual hunger.
Food cravings are an intense desire for a certain food. Research shows that foods that are high in sugar, salt and fat are the most craveable and known as highly-palatable foods. Think chips, candy, ice cream, fries and soda. These foods stimulate the reward system of the brain and make us feel good when we eat them.
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Eating high-sugar and high-fat foods may release hormones that reduce stress levels (at least initially), which can increase the desire to continue consuming these comfort foods. This can lead to a vicious cycle that’s hard to break.
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People who consume artificial sweeteners may experience more intense cravings for sweets. Artificial sweeteners have a strong sweetness that may trigger the same reward system in our brains as real sugar.
However, it’s also important to note that some food cravings may be caused by a nutritional deficiency, boredom or being overly restrictive with your food choices.
What is Mindful Eating?
The practice of mindful eating is one way that may help reduce food cravings and help you think twice before caving.
“Mindful eating increases our awareness of hunger, fullness, and emotional triggers, helping us to be able to differentiate between true hunger and cravings. This may reduce impulse eating,” says Dr. Lisa Young, Ph.D., RDN and author of Finally Full, Finally Slim.
To practice mindful eating Young says to “Eat slowly, eating without distractions, focusing on the taste, texture, and aroma of your food. Pay attention to your body’s hunger and fullness signals.”
Can Eating a Single Raisin Reduce Cravings?
One food that Young recommends eating to reduce cravings is a raisin. It's small, has texture, and is sweet enough to reduce some sugar cravings. “Eating a raisin mindfully can redirect your attention, fulfill your desire for sweetness, and help to create a pause, potentially reducing cravings,” Young states.
Mindful eating requires that you engage all of your senses and should be done without external distractions. First, observe the raisin. Think about where the food came from and appreciate that process. Notice its deep color and wrinkly texture. Then, pick up the raisin. How does it feel? You can smell it too. What does it smell like? Place the raisin in your mouth and notice how it feels and tastes. Chew the raisin slowly and take note of how it tastes and makes you feel.
“The raisin exercise is training for your mind so when a craving strikes, you are prepared to connect with yourself and understand the root of the craving,” says Functional Nutrition and Mindfulness expert and founder of Body to Soul Nutrition, Jennifer Nicole Bianchini, MS, RDN, IFNCP, RYT. “Over time, your brain develops ‘muscle memory' for mindfulness, helping you experience fewer cravings and approach them with control rather than feeling like your cravings are controlling you.”
However, if you’re not a big fan of raisins or have a hankering for something salty instead, don’t fret. Mindfully eating any crave-worthy food will likely have the same benefit.
Young gives further guidance stating “Try small portions of satisfying, nutrient-dense foods like a single square of dark chocolate, a handful of nuts, or fresh fruit. Or if you are craving something crunchy, take a handful of popcorn, put it in a bowl, sit down, and enjoy.”
Bianchini tells us that “These options give you a satisfying sensory experience: Sweet, salty, savory or crunchy without the sugar crash. The goal isn’t to deprive yourself but to find balance and enjoyment.”
Other Benefits of Mindful Eating
In addition to reducing food cravings, mindful eating has other health benefits too.
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“Mindful eating improves digestion, enhances enjoyment of food, and supports weight management. Research shows it can reduce binge eating, guilt and improve emotional eating patterns. It may even help with weight loss,” Young notes.
The benefits may go beyond the dinner table and our waistline too.
“Mindful eating isn’t just about what’s on your plate, it is about connecting your body and mind. When you are in full alignment and your body and mind are on the same page, you can feel in control of your choices. Mindful eating brings us awareness and presence which will benefit us throughout life, not just at mealtime,” Bianchini says.
Other Ways to Manage Food Cravings
Aside from mindful eating, there are other ways experts recommend to help reduce food cravings.
Proper hydration can help minimize confusion between hunger and thirst.
Managing stress and negative emotions can reduce emotional eating.
Getting the recommended 7-8 hours of sleep each night helps regulate the hormones involved in appetite regulation.
If you’re cutting calories, be sure to eat a variety of healthier foods and allow yourself the occasional treat to help curb cravings.
Before you snack, ask yourself if you’re truly hungry or craving food for another reason. Pausing for a few minutes may help the craving pass.
If you tend to eat when you’re bored, find other ways to entertain yourself such as taking a walk, calling a friend or reading a book.
When Should You Give In To Your Cravings?
A world without ever eating our favorite foods is not one worth living in. That being said, it’s okay to treat yourself from time to time which can help create a healthy relationship with food and reduce feelings of deprivation which can lead to even more intense cravings.
“The key is in the power of the pause! Before diving in automatically to a craving, pause and ask yourself, ‘What am I really craving right now and why?’ Are you hungry, sad, happy, or just wanting a treat? Sometimes you really just want a bowl of ice cream! So go for it, enjoy it and most importantly savor without guilt,” Bianchini concludes.
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Sources
Cravings Harvard School of Public Health
The Influence of Palatable Diets in Reward System Activation Adv Pharmacol Sci
Mindful Eating Harvard School of Public Health
Ghrelin Hormone: Function and Definition Cleveland Clinic
