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Curbing Your Carbohydrate Addiction

Some experts consider carbohydrate cravings and addiction to be more of the body than the mind, meaning that biological factors are generally considered the main trigger for carbohydrate cravings. These cravings are described as a compulsive craving, or desire for carbohydrate-rich foods; an escalating, recurring need or drive for starches, snack foods, junk food, or sweets.

This is where the cycle of carbs and cravings begins. High-sugar, refined starch, convenience and comfort foods feed the addiction like a drug. This results in high blood sugar and insulin levels which result in more cravings. The situation also results in higher levels of serotonin – a brain chemical that works like Prozac. People eat sweets to get the sugar ‘high’.

Another factor that contributes to overeating and sweet cravings is stress. When we are stressed, the adrenal gland produces more of the hormone cortisol. Cortisol stimulates production of a brain chemical called ‘neuropeptide Y’.

This is a type of carbohydrate craving switch. In addition to this, neuropeptide Y also makes the body depend on the new body fat that we produce. In other words, stress not only triggers carbohydrate cravings, it also makes it harder to lose extra weight. Cortisol also stimulates insulin, leading to blood sugar dips and fat storage.

It’s a vicious circle that feeds itself, over and over.

Food is not only a biological need; there is also an emotional element to it. Something in our emotional state, especially a negative one, triggers an urge for ‘comfort’ food. By treating the problem behind the cravings, it produces emotional relief that can reduce or even eliminate the urge to eat.

All in all, most experts agree that by eating enough healthy food at dinner and by having a healthy afternoon snack, people can minimize their cravings for sweets.

Here are recommendations to limit carbohydrates.

1. Eat less but more often. Eat small meals or snacks with some PROTEIN every few hours to keep blood sugar levels stable.

Skipping meals causes blood sugar levels to drop, making you crave processed carbs and sweets for energy.

2. Be selective about the carbohydrates you eat. Avoid nutrient-stripped foods made from white flour, white rice, refined sugar and highly concentrated sweeteners. Look for foods rich in fiber such as fresh vegetables and fruits, which balance the blood sugar level.

3. Don’t cut back on protein to make ‘room’ for large amounts of carbohydrates. Protein gives the body extended energy, helps balance blood sugar and keeps cravings at bay.

4. Limit your intake of alcohol, fruit juice and caffeinated drinks. These cause abrupt highs in blood sugar, followed by difficult lows in blood sugar, leaving you hungry for energy.

5. Eat small portions of seasonal goodies AFTER protein-containing meals or snacks, if at all. If you eat candy on an empty stomach, your blood sugar will experience lows that trigger the desire for more candy.

6. Avoid getting hungry during shopping trips and while traveling. Carry protein-rich snacks such as nuts, hard-boiled eggs, nutrient-balanced energy bars or “green green” tablets such as those mentioned. These high-energy foods are great when you feel like your energy is low.

7. Get enough sleep. When the body and mind are well rested, the cravings for carbohydrates often disappear.

The techniques found in Maximize Your Metabolism and the diet tips found in The Living Health Weight Loss Audio emphasize using a nutritional lifestyle instead of carbohydrate as a source of energy. This prevents falling into the cycle of carbohydrate cravings. It also serves hunger as a possible source of sweet cravings, because the feeling of fullness lasts longer with a protein-fat meal than a carbohydrate.

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