Food cravings are a natural part of our everyday life. Many people confuse cravings to be a sign of weakness and subsequently get discouraged with their health and nutrition goals. However, most people should realize that food cravings are an indication of what the body may need or be lacking. Individuals are more likely to have stronger swings in cravings if the body’s messages are ignored for a longer period of time. Instead of feeling like a failure or getting upset regarding a particular craving, it is recommended to discover if there is a way to choose a healthier alternative as an option. Also, crowding out the diet with more nutritious food can help to alleviate some of the cravings. Too many are focused on what they “can’t have” instead of focusing on what they know they can! The good news is that there is an abundance of healthy foods you can incorporate into your diet that will satisfy specific food cravings.

Here are some tips regarding some common food cravings:

Sweet Cravings

Sugar cravings are as natural as our need for air. Refined (or processed) sugar is highly addictive and our bodies can become dependent on it. The good news is that you can reduce and/or eliminate the addiction. There are many healthy alternatives to common selections. Try to find a milder and less extreme version of the food. For example, you can add rice syrup to a rice cake and knock out a sweet craving for cookies or cake. Incorporating more sweet vegetables such as sweet potatoes, corn, beets, squash and carrots helps to reduce sugar cravings as well. Another tip to help satisfy your sweet cravings is to use natural sweeteners instead of sugar substitutes/sugar alcohols.

Bitter Cravings

Healthy bitter foods can enhance digestion. Most people will satisfy bitter cravings by drinking coffee and dark beer. Unfortunately coffee and dark beer can deplete nutrients from the body. However, dark leafy greens such as dandelion, mustard greens, kale, collards and arugula help to satisfy bitter cravings.

Salt Cravings

A salt craving could indicate a mineral deficiency. Salts originate from the sea and contain natural and healthy minerals. Natural sea salt contains 60 different vitamins, enzymes and proteins. Common table salt is refined and stripped of many of these minerals. Vegetables (especially leafy greens) are very high in minerals. Also, try incorporating a high quality sea salt into your cooking and incorporate more sea vegetables. Sea vegetables have a naturally salty flavor and are high in minerals.

Spicy Cravings

Spicy cravings can occur when someone eats food that is lacking in vitality, energy and aliveness. One suggestion is to try a bowl of soba noodles mixed with green vegetables and a nice marinara sauce with oregano, basil, red pepper flakes, onion, garlic and celery. You can also incorporate ground cayenne pepper, hot pepper sesame oil, or chopped jalapeno peppers into the diet.

Pungent Cravings

If you are craving for a heavy or saucy food it may be your body asking for the healing properties of pungent flavors. Try grating fresh ginger on your vegetables or in your soup. Other foods to incorporate include cayenne, scallions, onions, leeks, garlic and pepper.

Our bodies send us signals everyday to help us move towards the food and lifestyle we need. Learning to deconstruct one’s food cravings will help to reclaim a sense of balance and harmony. To learn more about how to manage food cravings, schedule a nutrition visit today!

 

© 2011 Integrative Nutrition