CRAVINGS
Description
Body System
[1] Kovatcheva-Datchary P, Nilsson A, Akrami R, et al. Dietary Fiber-Induced Improvement in Glucose Metabolism Is Associated with Increased Abundance of Prevotella. Cell Metabolism. 2015, Vol 22, Issue 6, pp 971 - 982.
[2] Nilsson AC, Johansson-Boll EV, Björck IME. Increased gut hormones and insulin sensitivity index following a 3-d intervention with a barley kernel-based product: a randomised cross-over study in healthy middle-aged subjects. British Journal of Nutrition. 2015;114(6):899-907.
[3] Lund University. Barley helps improve blood sugar levels, reduce appetite. ScienceDaily. 2016, Feb.
[4] Laviano A, Molfino A, Lacaria MT, et al. Glutamine supplementation favors weight loss in nondieting obese female patients. A pilot study. Eur J Clin Nutr. 2014;68(11):1264-1266.
[5] Abboud KY, Reis SK, Martelli ME, et al. Oral Glutamine Supplementation Reduces Obesity, Pro-Inflammatory Markers, and Improves Insulin Sensitivity in DIO Wistar Rats and Reduces Waist Circumference in Overweight and Obese Humans. Nutrients. 2019;11(3):536.
[6] Awad S, Fearon KC, Macdonald IA, Lobo DN. A randomized cross-over study of the metabolic and hormonal responses following two preoperative conditioning drinks. Nutrition. 2011;27(9):938-942.
[7] Anton SD, Morrison CD, Cefalu WT, et al. Effects of chromium picolinate on food intake and satiety. Diabetes Technol Ther. 2008;10(5):405-412.
[8] Docherty JP, Sack DA, Roffman M, Finch M, Komorowski JR. A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving. J Psychiatr Pract. 2005;11(5):302-314.
[9] A scientific review: the role of chromium in insulin resistance. Diabetes Educ. 2004;Suppl:2-14.
[10] Ceci F, Cangiano C, Cairella M, Cascino A, Del Ben M, Muscaritoli M, Sibilia L, Rossi Fanelli F. The effects of oral 5-hydroxytryptophan administration on feeding behavior in obese adult female subjects. Journal of neural Transmission. 1989 Jun;76:109-17.
[11] Cangiano C, Ceci F, Cairella M, Cascino A, Ben MD, Laviano A, Muscaritoli M, Fanelli FR. Effects of 5-hydroxytryptophan on eating behavior and adherence to dietary prescriptions in obese adult subjects. InKynurenine and Serotonin Pathways: Progress in Tryptophan Research 1991 (pp. 591-593). Boston, MA: Springer New York.
[12] Parra D, Ramel A, Bandarra N, Kiely M, Martínez JA, Thorsdottir I. A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. Appetite. 2008 Nov 1;51(3):676-80.
[13] Guldemir HH, Buyukuslu N, Yigit P, Cakici C, Ozdemir EM. Effects of omega fatty acids on the short-term postprandial satiety related peptides in rats. International Journal for Vitamin and Nutrition Research. 2022 Jan 6.
[14] Turner S, Diako C, Kruger R, Wong M, Wood W, Rutherfurd-Markwick K, Ali A. Consuming Gymnema sylvestre reduces the desire for high-sugar sweet foods. Nutrients. 2020 Apr 10;12(4):1046.
[15] Turner S, Diako C, Kruger R, Wong M, Wood W, Rutherfurd-Markwick K, Stice E, Ali A. The Effect of a 14-Day gymnema sylvestre Intervention to Reduce Sugar Cravings in Adults. Nutrients. 2022 Dec 12;14(24):5287.
[16] Ito H, Yamada O, Kira Y, Tanaka T, Matsuoka R. The effects of auricular acupuncture on weight reduction and feeding-related cytokines: a pilot study. BMJ open gastroenterology. 2015 Dec 31;2(1):e000013.
[17] Martin BR. Complementary Medicine Therapies That May Assist With Weight Loss: A Narrative Review. J Chiropr Med. 2019 Jun;18(2):115-126.
1. Glutamine: Glutamine stabilizes blood sugar levels and influences brain neurotransmitters involved in appetite regulation. This helps reduce cravings for sugary foods by promoting a lasting sense of fullness and supporting healthier eating habits.
2. Chromium: Chromium enhances insulin sensitivity, helping regulate blood sugar levels. This reduces cravings for fatty and sugary foods by promoting better appetite control and supporting healthier food choices.
3. 5-Hydroxytryptophan [5-HTP]: 5-hydroxytryptophan boosts serotonin levels in the brain, which regulates mood and appetite. Higher serotonin levels reduce carbohydrate cravings and emotional eating while promoting a greater sense of fullness, helping manage food cravings.
4. Omega 3: Omega-3 fatty acids regulate appetite by influencing hormones like leptin and ghrelin, which control hunger and satiety. This helps reduce cravings and promotes better dietary control by increasing feelings of fullness.
1. Barley Grass Powder: Barley grass is rich in dietary fiber, which slows digestion and stabilizes blood sugar levels. This curbs cravings by keeping you full longer and preventing energy spikes and crashes.
2. Gymnema Sylvestre Extract: Gymnema sylvestre blocks sugar receptors on the tongue, reducing the ability to taste sweetness for up to an hour. This helps manage sugar cravings and reduces the desire for sweet foods.
1. Apple Cider Vinegar: Apple cider vinegar may help manage cravings by stabilizing blood sugar levels and promoting feelings of fullness, although the exact mechanisms remain unclear.
1. Acupuncture: Acupuncture is thought to reduce appetite by lowering ghrelin levels, the hormone responsible for hunger. Stimulating points like ST36 (Zusanli) may help regulate appetite and manage food cravings.
Supplements
Plant Extracts
Natural Compounds
Alternative Treatments
Symptoms & Signs
Causes
Hormone Changes, Hormonal Imbalances, Emotional States
Books That You May Want To Read
How Nutrients Function
Amino Acids: Amino acids serve as the building blocks of proteins, crucial for muscle growth and repair. Additionally, they play key roles in maintaining proper pH levels, storing nitrogen, synthesizing hormones, and facilitating enzymatic reactions.
Fatty Acids: Fatty acids serve as energy sources, structural components of cell membranes, and precursors to signaling molecules. Essential fatty acids, like omega-3 and omega-6, play critical roles in brain function, cardiovascular health, and inflammation regulation.
Herbal Extracts: Herbal extracts contain bioactive compounds with various medicinal properties, including antioxidant, anti-inflammatory, and antimicrobial effects. They have been used traditionally to support digestion, immunity, and overall health.
Other Nutrients: Other nutrients encompass a wide array of essential compounds crucial for various physiological functions. This category includes neurotransmitters and their precursors, which facilitate nerve signaling and are vital for central nervous system function. Additionally, naturally occurring structural components and biological detergents, such as phospholipids and bile salts, play critical roles in tissue repair, fat digestion, and overall bodily function. Phospholipids contribute to cell membrane integrity and fat emulsification, while bile salts are key to digesting and absorbing dietary fats. Hormones and their precursors regulate numerous physiological processes, including metabolism, growth, and reproduction. Furthermore, naturally occurring chemicals and metals play pivotal roles in enzymatic reactions, immune function, and overall health maintenance.
Nutrients Explained In Nutritional Guide
Podcast Episodes To Listen To
Educational Videos To Learn From
Functional Lab Tests That You Might Consider
References
Things To Do
The dietary recommendations to curb cravings include:
eating a balanced, whole-foods-based diet rich in vegetables, fruit, whole grains, protein, and fatty acids. Such a diet delivers a variety of essential nutrients and promotes the health and optimal functioning of the body.
increasing protein intake. Protein has been shown to reduce cravings and nighttime snacking.
staying hydrated. Drinking enough liquids can reduce feelings of hunger and food cravings.
having a steady meal schedule to avoid the pitfalls of irregular eating that increase the occurrence of cravings.
low-carbohydrate diet. Simple carbohydrates, such as sugar, junk food, processed foods, etc., are addictive and do not deliver any nutritional value.
substituting the unhealthy foods you crave with healthier options. If you crave something savory, pick a healthy savory snack. If you have a sweet tooth, choose sugar substitutes such as erythritol, xylitol, or stevia for your home-made desserts.
Other recommendations include:
getting enough quality sleep at night. Not sleeping enough causes hormone imbalances and cravings.
chewing more gum.
If you feel a craving, try to distract yourself. Take a walk, read a book, or get involved in something that will take your attention away from your craving.
changing unhelpful habits that can cause food cravings, such as having a piece of chocolate with every cup of coffee.
Manage your stress through yoga, breathing techniques, mindfulness, or meditation practice to avoid emotional eating.
not giving in to your cravings. Having a strong will and resilience makes fighting against cravings easier.
Things To Avoid
Unhelpful dietary choices that support the occurrence of cravings include:
high-carbohydrate diet that results in more frequent eating.
sugar consumption. Sugar is addictive and highly unhealthy.
not enough fiber-rich whole foods in the diet.
processed foods, junk foods, and packaged foods that contain simple carbohydrates, flavor enhancers, sugar, and trans fatty acids.
sugary drinks and beverages, alcohol, coffee, and energy drinks.
artificial sweeteners.
not enough healthy fats in the diet, such as olive oil, coconut oil, butter, ghee, et cetera.
Other unhelpful habits and factors include:
smoking, which increases cravings for fast food and processed foods.
alcohol, which increases feelings of hunger and food cravings.
chronic stress, which impacts hormones and enhances food cravings.
low glucose levels.
gut dysbiosis and microbiome imbalance.
sedentary lifestyle.
context eating, which is based on an association that the brain makes between certain foods and daily situations, e.g., drinking a cup of coffee and having a sweet snack.