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Cause of Carbohydrate Cravings
Some argue that complex, or refined carbohydrates that are rapidly absorbed
into the blood stream induce the release of excess insulin. This excess
release of insulin causes a rapid drop in blood glucose levels which is
believed to stimulate hunger and cause a rapid decrease ("crash")
of energy. You are then likely to crave even more carbohydrates.
Controlling the Release of Insulin
Choose carbohydrates that raise blood sugar slowly, thus preventing excess
insulin production. Two theories exist, the Simple & Complex Carbohydrate
Theory and the Glycemic Index and Glycemic Load Theory that address the
affect of specific foods on blood sugar level.
Refer to the articles titled "Classifying
Carbohydrates" and "The
Glycemic Index and Glycemic Load Theory" for more information.
Increase the Intake of Dietary Fiber
Dietary fiber slows the entry of glucose into the blood stream, reducing
spikes in blood sugar levels. This reduction in blood sugar level lowers
the amount of insulin production, therefore lowering the amount of glucose
that will be stored as fat, reducing cravings, and increasing the feeling
of fullness. Refer to the article titled "Dietary
Fiber and a Low-Carb Lifestyle" for more information.
Increase the Intake of Protein
Eating food high in protein is thought to promote feelings of fullness
and satisfaction which is key to weight control.
Between Meal Snacks
If cravings seem to strike at the same time every day, interrupt that
craving by eating a high protein snack, cheese, fruit, or vegetable 30
minutes before the craving arrives.
Limit Alcohol, Caffeinated Drinks, and Fruit Juices
Consumption of alcohol, caffeinated drinks, and fruit juices cause a
spike in blood sugar (a burst of energy) which is followed by a "crash"
in energy. This will leave you starved for energy and high carbohydrate
foods.
Remove Temptation
Clean out the pantry. Staying away from foods high in carbohydrates will
be easier if they are not easily accessible.
Just Say No
Use self control.
Divert Your Attention
Depending on the cause of your craving, you may be able to divert your
attention to something else. Try eating a "free" snack and going
for a walk.
Giving In
If you've tried everything and nothing works. Studies indicate that being
deprived may lead to bingeing. Control the amount you eat, rather than
buying a large amount of the food you crave buy an individual serving.
Relax, eat it slowly, then get back on track. Giving in only becomes a
problem when it happens too frequently.
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