Substitute junk food with the nutrients your body lacks
Next time before reaching for those burgers, doughnuts, French fries, chocolate, salty snacks to satiate your cravings, think whether you fall into the food junkie category. "The main reason for food cravings are emotional needs, stress and anxiety," says nutritionist Shilpa Mittal. "These foods make you feel good since they increase the level of serotonin, a neurotransmitter that stabilises mood and makes you feel calm and relaxed." Not eating a well-balanced diet leads to nutrients deficiency which leads to cravings. "Get to know the right food for your body that can put a stop to unnecessary cravings," says Shilpa. Here's a list of the popular foods people crave, and their healthy substitutes.
Chocolate
- Are you tempted to reach out for a chocolate bar whenever you feel low and want to relax? Then you are most likely suffering from magnesium deficiency. Magnesium is responsible for the regulation of glucose, insulin and the neurotransmitter dopamine. No wonder it is nicknamed the 'relaxation mineral'. These cravings are also caused due to low blood sugar, stress or hormonal changes.
- Healthy Options: Opt for dark leafy greens, seeds and nuts, fish, and beans which are all excellent sources of magnesium that help end chocolate cravings.
Fried foods
- A craving for oily or fatty foods indicates a lack of essential fatty acids. These foods are high in sodium and this craving is also seen in women who eat low-calcium diets. Including beneficial fats in your diet, especially Omega-3 fatty acids helps overcome the deficiency of calcium.
- Healthy Options: Eat almonds, walnuts, salmon, flax seeds or its oil. You can also add ground flaxseeds to your diet to overcome the deficiency. Other good sources of calcium include milk, cheese, turnip greens and broccoli. Other ways to control your food cravings - Limit the portion size - Try to de-stress - Write a food craving diary - Divert your attention to something else - Opt for low calorie food - Drink water or herbal tea when hungry
Sweets
- Low blood sugar is the main cause for setting off cravings for all things sweet. It could also be due to a chromium deficiency since chromium helps in regulating blood sugar levels. Other nutrients your body might be lacking are sulphur which helps remove toxins, phosphorous which helps produce energy in the body, carbon which is found in sugar, and tryptophan which is regulates serotonin.
- Healthy Options: The best way to end these cravings is to include fresh fruits, raisins, sweet potatoes and dairy products regularly in your diet.
Pasta, Bread, Potatoes
- Opting for a low carbohydrate diet for a long time to reduce weight can result in a craving for potatoes, pasta, and bread. It can also be a signal for a deficiency in nitrogen, which, if ignored for long, can result in malnutrition due to a related protein deficiency.
- Healthy Options: If you find that you're craving a lot of refined carbohydrates, add more nitrogen and protein-rich foods to your diet like meat, poultry, legumes, soy, and vegetables like spinach, cauliflower, and green peas.
Salty foods
- Do you want to add a little more salt in your food at each meal? Craving salt and salty foods means you are deficient in chloride and / or silicone.
- Healthy Options: Try adding more fish, nuts and seeds to your diet. Opt for salt substitutes by using variety of herbs and spices or adding citrus flavours to your food to enhance the taste.
Next time before reaching for those burgers, doughnuts, French fries, chocolate, salty snacks to satiate your cravings, think whether you fall into the food junkie category. "The main reason for food cravings are emotional needs, stress and anxiety," says nutritionist Shilpa Mittal. "These foods make you feel good since they increase the level of serotonin, a neurotransmitter that stabilises mood and makes you feel calm and relaxed." Not eating a well-balanced diet leads to nutrients deficiency which leads to cravings. "Get to know the right food for your body that can put a stop to unnecessary cravings," says Shilpa. Here's a list of the popular foods people crave, and their healthy substitutes.
Chocolate
- Are you tempted to reach out for a chocolate bar whenever you feel low and want to relax? Then you are most likely suffering from magnesium deficiency. Magnesium is responsible for the regulation of glucose, insulin and the neurotransmitter dopamine. No wonder it is nicknamed the 'relaxation mineral'. These cravings are also caused due to low blood sugar, stress or hormonal changes.
- Healthy Options: Opt for dark leafy greens, seeds and nuts, fish, and beans which are all excellent sources of magnesium that help end chocolate cravings.
Fried foods
- A craving for oily or fatty foods indicates a lack of essential fatty acids. These foods are high in sodium and this craving is also seen in women who eat low-calcium diets. Including beneficial fats in your diet, especially Omega-3 fatty acids helps overcome the deficiency of calcium.
- Healthy Options: Eat almonds, walnuts, salmon, flax seeds or its oil. You can also add ground flaxseeds to your diet to overcome the deficiency. Other good sources of calcium include milk, cheese, turnip greens and broccoli. Other ways to control your food cravings - Limit the portion size - Try to de-stress - Write a food craving diary - Divert your attention to something else - Opt for low calorie food - Drink water or herbal tea when hungry
Sweets
- Low blood sugar is the main cause for setting off cravings for all things sweet. It could also be due to a chromium deficiency since chromium helps in regulating blood sugar levels. Other nutrients your body might be lacking are sulphur which helps remove toxins, phosphorous which helps produce energy in the body, carbon which is found in sugar, and tryptophan which is regulates serotonin.
- Healthy Options: The best way to end these cravings is to include fresh fruits, raisins, sweet potatoes and dairy products regularly in your diet.
Pasta, Bread, Potatoes
- Opting for a low carbohydrate diet for a long time to reduce weight can result in a craving for potatoes, pasta, and bread. It can also be a signal for a deficiency in nitrogen, which, if ignored for long, can result in malnutrition due to a related protein deficiency.
- Healthy Options: If you find that you're craving a lot of refined carbohydrates, add more nitrogen and protein-rich foods to your diet like meat, poultry, legumes, soy, and vegetables like spinach, cauliflower, and green peas.
Salty foods
- Do you want to add a little more salt in your food at each meal? Craving salt and salty foods means you are deficient in chloride and / or silicone.
- Healthy Options: Try adding more fish, nuts and seeds to your diet. Opt for salt substitutes by using variety of herbs and spices or adding citrus flavours to your food to enhance the taste.
Source : Times of India
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