Craving Carbs

This post is written in dedication to my good friend Jody, she asked this question, but I am sure that we can all relate.

Why do we crave Carbs?

First of all, let's just say that craving carbs is not about lack of discipline. You are not lazy or just not motivated.

There are several reasons why you might crave carbs.

Glycemic Index (GI)
The glycemic index is a tool that is used to determine which carbohydrate containing foods are best to include or avoid in your diet. Processed and sugary foods are high glycemic. High glycemic foods make your blood sugar rise really high and really quick. Think about when you are hungry and you eat a candy bar, your blood sugar rises pretty quick and you get a shot of energy. Because the candy bar is made of mostly simple sugars, the insulin, your body produces, can metabolize that sugar pretty fast, leaving you with a sugar crash. That drop in blood sugar will cause you to feel hungry soon after you've eaten.

Low Serotonin Levels
Serotonin is a neurotransmitter that stabilizes mood and makes you feel calm and relaxed.  Low serotonin levels lead to carbohydrate cravings because the body is looking for other ways to increase serotonin. Prozac and many other antidepressants increase brain serotonin levels. So eating carbohydrates is like taking Prozac. People feel better after they eat carbohydrates. 
 Carbohydrate Restriction
Following a diet that is extremely low in carbs and calories can trigger cravings for carbohydrate rich foods. Carbohydrate restriction reduces serotonin production in your brain. Low serotonin can make you feel low and moody, ready to reach for the foods you have been trying to avoid. Your body requires adequate serotonin for a healthy mood.  

Hormones
Hormones are the chemical messengers in your body that play important roles in most bodily functions, including your appetite. Many women with Polycystic Ovary Syndrome (PCOS) have imbalanced sexual hormones which in turn causes carbohydrate cravings. Women also crave carbs as their bodies shift through the normal hormone changes associated with menstruation, pregnancy, and menopause or with hypothyroidism. 

What can we do about Carb Cravings?

Stop Buying Carbs

Obviously, if you have high carbohydrate foods in your house, you'll be more likely to eat them. Foods like cookies, ice cream, chips and cakes will spike blood sugar levels. The more high carbohydrate foods you eat, the more likely you will crave them. 

Get Plenty of Sleep

One of the main reasons people crave carbohydrates is because they give you quick energy. Simple carbs are an easy way to get an energy boost, but that boost will be quickly followed by an energy crash. Getting enough sleep will help you maintain your energy without seeking a quick energy burst.   
Increase Serotonin levels

• Sunlight. Natural sunlight converts to vitamin D in the body.  Vitamin D naturally boosts serotonin levels. 
• Typtophan.Tryptophan is that essential amino acid that is found in turkey.  Eating foods that are high in tryptophan produces a sense of calm and alleviates mood swings, all because serotonin levels increase with an intake of tryptophan.  A diet deficient in tryptophan may lead to low levels of serotonin.
• Protein.  Protein blocks serotonin production.  To avoid the mood swings that come with eating simple carbs, always eat a protein with carbs.  For example: cereal and milk or cheese and crackers.

Eat Regular, Healthy Meals

Eating small meals every few hours will help keep your sugar levels stable.  When you go all day without eating, your blood sugar levels drop, causing you to look for foods that give instant energy. 

Eat the Right Carbohydrates

Not all carbohydrates are bad.  Look for those foods that have a high glycemic index, such as whole grains, fruits and vegetables.  These foods provide complex carbohydrates, which are slowly absorbed and do not cause dramatic rises in blood sugar.  Complex carbohydrates also provide fiber, which will keep you feeling full longer. 

Milli