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Alternative Names: Carbohydrate addiction.
A carbohydrate craving can be described as a compelling hunger, craving or desire for carbohydrate-rich foods; an escalating, recurring need or drive for starches, snack foods, junk food or sweets.
The term "carbohydrate craving" is used in a theory about the relationship between carbohydrate, insulin and appetite. We know that eating carbohydrate raises insulin, which then lowers blood sugar. This causes a desire (or craving) for more food and, for some people, carbohydrates in particular.
High-sugar, refined starch, convenience and comfort foods feed the addiction like a drug. They produce correspondingly high blood sugar and insulin levels, which lead to even more cravings. They also produce higher levels of the brain chemical serotonin. In sensitive people, particularly those who may have low serotonin levels to begin with, a carbohydrate binge is the equivalent of self-medication - getting a sugar "high."
Causes & Development
We don't really know enough about all the factors that cause specific food cravings; more research is needed to help understand appetite. Many studies suggest that a decrease in blood sugar stimulates hunger. This might help explain a craving for foods high in carbohydrates, which are a quick energy source. Biology isn't the only reason why we eat. Food is powerfully connected to our emotions. For many people, the mere thought of a favorite food evokes strong associations that blend image, senses, emotion and memory into a mixture that is nearly impossible to separate into the different parts.
Some of us eat when we are tense, but tension hurts our weight loss efforts in several ways. Tension not only triggers carbohydrate cravings, it also makes it more difficult for us to lose any additional weight. Cortisol also stimulates insulin, which leads to blood sugar dips and fat storage. It's a vicious cycle that feeds on itself, over and over. The more we try to ignore a feeling, the stronger it grows. It's so much easier to deal with an issue while the emotion is still in a "fixable" stage. But, our denial system is incredibly effective in shielding us from honestly facing ourselves.
Denial stems from a fear of admitting, "Yes, this bothers me." The consequences of this admission are even scarier "Now I must take responsibility for making changes to correct the situation." But honestly admitting to ourselves, "Yes, this is the emotion underneath my food craving" is such a tremendous relief! That emotional relief then reduces, or even eliminates, the urge to overeat. If the food you crave is associated more with pleasure and immediate gratification than it is with pain, it's going to be hard to stop eating it. So, now the question has to be, "How does that short-term pleasure stack up against the long-term pain and guilt of eating food that keeps you fatter than you want to be?"
Treatment & Prevention
Some people advocate severely reducing carbohydrate intake, thus reducing the insulin response and cravings. Others recommend choosing carbohydrate-containing foods with a lower glycemic index in order to lower insulin response and appetite. Research so far is inconclusive, and this is complicated by the fact that individual responses to carbohydrates can vary considerably.
Diets low in carbohydrate are likely to lack sufficient amounts of essential nutrients found in plant foods that promote good health. People following these diets may not get enough vitamins, minerals and fiber to avoid blood chemistry imbalances, constipation and other health problems.
The American Heart Association recommends choosing a wide variety of foods low in saturated fat and cholesterol. While people need to watch their calorie intake to prevent obesity, they should consume a diet rich in grains (6 or more servings of breads, cereals, rice, pasta and beans) and at least five servings of fruits and vegetables daily. Combined with 2-4 servings of fat-free or low-fat dairy products or dairy alternatives, most healthy diets will contain at least 50-55% of calories from carbohydrates.
Diets severely restricted in carbohydrate may be low in components that we need. For instance:- Diets low in grain products are likely to be low in B-vitamins and minerals. Whole grains are also rich sources of potassium and fiber.
- Low-fat or fat-free milk and yogurt are excellent sources of calcium, protein and riboflavin.
- Vegetables and fruits are rich sources of vitamins, minerals and fiber. They may also have other components with health benefits that are still being discovered.
Some experts stress the importance of eating breakfast and at least two other meals a day to help control hunger. People with insulin resistance or diabetes may need to spread their calories out over a whole day by having small meals and 2-3 small snacks. (This can also help reduce hunger.)
Though many people recommend dealing with cravings by having "just a little" of the food you crave, this is not always a good idea. While it may work for some, this sets up a chain reaction of biochemical processes in sugar-sensitive people that invariably translates to an overwhelming desire for more of the same. For sugar-sensitive people, one bite of a chocolate chip cookie is almost impossible - it's like an alcoholic having "just one drink".
Further Suggestions- Practice waiting. Postpone your instant gratification when hunger hits. Tell yourself you'll wait 15, or better 30, minutes to eat. Chances are good if your cravings are only stress-related; they'll disappear when you allow yourself to become distracted.
- Eat small portions of seasonal goodies AFTER protein-containing meals or snacks. If you eat sweets on an empty stomach, you'll experience blood-sugar lows that trigger the desire for more sweets.
- Avoid becoming famished during shopping trips and while traveling. Carry protein-rich snacks such as nuts, cheese strips or hard-boiled eggs. These high-power foods are great when you feel your energy drop.
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Signs, symptoms & indicators of Carbohydrate Craving:
Conditions that suggest Carbohydrate Craving:
Recommendations and treatments for Carbohydrate Craving: | | | | | Diet |  Smaller, More Frequent Meals | Eating regularly is important. If too many hours have passed between meals, blood sugar will drop and your body will crave carbohydrates since these are the foods that will provide the quickest supply of energy. Eat small meals or snacks containing some protein every few hours to keep blood-sugar levels steady. Skipping meals causes blood sugar levels to drop, which leaves you yearning for processed carbohydrates and sweets for energy. |
Processed Foods Avoidance| | Be selective about the carbohydrates you eat. Avoid nutrient-stripped foods made of white flour, white rice, refined sugar and highly concentrated sweeteners. Look for foods rich in fiber, such as fresh vegetables and fruits, which level off blood sugar. |
 Grain-free Diet| | The reason why many people continue struggling with sugar and carbohydrate craving is that they are still consuming grains and sugars. The grains break down readily into sugar, raising insulin levels which work to perpetuate the craving/addiction. |
Alcohol Avoidance| | Limit your intake of alcohol, fruit juice and caffeinated drinks e.g. soft drinks. These cause abrupt blood-sugar highs followed by troublesome blood-sugar lows, leaving you starved for energy. |
 High/Increased Protein Diet| | Don't skimp on protein and fat to "make room" for large amounts of carbohydrates. Protein and fat give the body extended energy, help balance blood sugar and keep cravings at bay. |
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Habits |
Increased Sleep |
Vitamins |
Vitamin B-Complex |
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KEY | | Strong or generally accepted link | | | May do some good | | | Likely to help | | | Highly recommended |
GLOSSARY
Calcium
The body's most abundant mineral. Its primary function is to help build and maintain bones and teeth. The body also needs calcium to carry nerve signals, keep the heart functioning, contract muscles, clot blood and maintain healthy skin. Calcium helps control blood acid-alkaline balance, plays a role in cell division, muscle growth and iron utilization, activates certain enzymes, and helps transport nutrients through cell membranes. Calcium also forms a cellular cement called ground substance that helps hold cells and tissues together.
Carbohydrates (Carbohydrate)
The sugars and starches in food. Sugars are called simple carbohydrates and found in such foods as fruit and table sugar. Complex carbohydrates are composed of large numbers of sugar molecules joined together, and are found in grains, legumes, and vegetables like potatoes, squash, and corn.
Cholesterol
A waxy, fat-like substance manufactured in the liver and found in all tissues, it facilitates the transport and absorption of fatty acids. In foods, only animal products contain cholesterol. An excess of cholesterol in the bloodstream can contribute to the development of atherosclerosis.
Constipation (Constipated)
Difficult, incomplete, or infrequent evacuation of dry, hardened feces from the bowels.
Cortisol
A hormone. Its most important function is to help the body respond to stress. It also helps regulate your body's use of protein, carbohydrates and fat; it helps maintain blood pressure and cardiovascular function; it stems inflammation.
Crave (Craving, Cravings)
To have a strong desire for; to feel the need for.
Diabetes Mellitus (Diabetes, Diabetic, Diabetics)
A disease with increased blood glucose levels due to lack or ineffectiveness of insulin. Diabetes is found in two forms; insulin-dependent diabetes (juvenile-onset) and non-insulin-dependent (adult-onset). Symptoms include increased thirst; increased urination; weight loss in spite of increased appetite; fatigue; nausea; vomiting; frequent infections including bladder, vaginal, and skin; blurred vision; impotence in men; bad breath; cessation of menses; diminished skin fullness. Other symptoms include bleeding gums; ear noise/buzzing; diarrhea; depression; confusion.
Insulin
A hormone secreted by the pancreas in response to elevated blood glucose levels. Insulin stimulates the liver, muscles, and fat cells to remove glucose from the blood for use or storage.
Mineral (Minerals)
Plays a vital role in regulating many body functions. They act as catalysts in nerve response, muscle contraction and the metabolism of nutrients in foods. They regulate electrolyte balance and hormonal production, and they strengthen skeletal structures.
Potassium
A mineral that serves as an electrolyte and is involved in the balance of fluid within the body. Our bodies contain more than twice as much potassium as sodium (typically 9oz versus 4oz). About 98% of total body potassium is inside our cells. Potassium is the principal cation (positive ion) of the fluid within cells and is important in controlling the activity of the heart, muscles, nervous system and just about every cell in the body. Potassium regulates the water balance and acid-base balance in the blood and tissues. Evidence is showing that potassium is also involved in bone calcification. Potassium is a cofactor in many reactions, especially those involving energy production and muscle building.
Protein (Proteins)
Compounds composed of hydrogen, oxygen, and nitrogen present in the body and in foods that form complex combinations of amino acids. Protein is essential for life and is used for growth and repair. Foods that supply the body with protein include animal products, grains, legumes, and vegetables. Proteins from animal sources contain the essential amino acids. Proteins are changed to amino acids in the body.
Refined Sugar (Refined Sugars)
The term 'refined sugar' includes not only the "sugar" listed in ingredient listings, but also brown sugar, glucose, fructose and dextrose. Obvious sources include jams and jellies; hidden sources are often mayonnaise, ketchup, salad dressings and other condiments.
Riboflavin (B2, B-2, Vitamin B2)
A B-complex vitamin that acts as a coenzyme that activates the breakdown and utilization of carbohydrates, fats and proteins. It is essential for cellular oxidation and necessary for healthy skin and eyes.
Saturated Fat (Saturated Fats)
A type of fat that is readily converted to LDL cholesterol and is thought to encourage production of arterial disease. Saturated fats tend to be hard at room temperature. Among saturated fats are animal fats, dairy products, and such vegetable oils as coconut and palm oils.
Serotonin
A phenolic amine neurotransmitter (C10H12N2O) that is a powerful vasoconstrictor and is found especially in the brain, blood serum and gastric membranes of mammals. Considered essential for relaxation, sleep, and concentration.
Stomach
A hollow, muscular, J-shaped pouch located in the upper part of the abdomen to the left of the midline. The upper end (fundus) is large and dome-shaped; the area just below the fundus is called the body of the stomach. The fundus and the body are often referred to as the cardiac portion of the stomach. The lower (pyloric) portion curves downward and to the right and includes the antrum and the pylorus. The function of the stomach is to begin digestion by physically breaking down food received from the esophagus. The tissues of the stomach wall are composed of three types of muscle fibers: circular, longitudinal and oblique. These fibers create structural elasticity and contractibility, both of which are needed for digestion. The stomach mucosa contains cells which secrete hydrochloric acid and this in turn activates the other gastric enzymes pepsin and rennin. To protect itself from being destroyed by its own enzymes, the stomach’s mucous lining must constantly regenerate itself.
Last updated: Jun 22, 2008
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