The advertisement of a jumbo juicy burger is a visual treat to all and can easily induce cravings. While we strive to make healthier food choices, such delicacies distract us. Undoubtedly, foods that trigger cravings are everywhere.
Food commercials can influence our brain more than non-food commercials, says  a study published in Public Health Nutrition. Moreover, it can affect our eating behaviour and pose a risk of obesity among other health conditions.
Food craving is an intense desire to eat specific foods that are difficult to resist. Chocolates, candies, pastries, French fries, pizza, pasta, and chips are some of the most craved junk foods.
Food cravings can be due to psychological, hormonal, neural, and cultural factors. While we do not understand the science behind this phenomenon fully today, many studies help us understand what can lead to food cravings.  Understanding them can help us make a conscious decision and maintain overall health, says experts.
What can trigger food cravings
Not eating certain foods for a short periodÂ
In a 2020 study published in the Journal of Current Nutrition, it was found that people who were deprived of sodium-rich foods, chocolates, and rice for a certain period of time, in an experiment, Â Â craved to eat the respective foods during the deprivation period.
Not getting enough sleepÂ
A 2018 study says that a lack of sleep can lead to craving for unhealthy foods. Moreover, people experience difference in taste due to alterations in taste function because of sleep deprivation.
Pregnancy
Another trigger for food cravings is pregnancy. It has been noted in a study published in the Journal of Academy of Nutrition and Dietetics that there is an increased intake of junk foods among pregnant women, which leads to unhealthy weight gain.
Menstruation
A study suggests that women crave for chocolates, sweets, and salty foods, particularly during the luteal phase (period of time between ovulation and the start of the next menstrual period).
Managing food cravings
Mehvish Ansari, nutritionist from Mumbai, gives some tips to manage food cravings.
- Sometimes, not having enough water can trigger food cravings. It is important to keep yourself hydrated.   One can have lemonade with  a teaspoon of honey and chia seeds.  Chia seeds makes one feel full.
- A study published in the journal PLOS One, suggests that short bouts of physical activity such as brisk walking can help reduce the urge to eat unhealthy foods.
- Always keep nuts and dry fruits such as raisins, dates, almonds, walnuts, figs, and cranberries handy as they are healthier options . One can also carry fruits with them.  Eating fruit slices with home-made nut butter also helps. She adds that apple slices with almond butter, and banana slices with peanut butter are good options.
- Greek yogurt mixed with fruits like mangoes, strawberries, sapodilla, bananas, and apples keeps one full for a longer time.
- Eat balanced meals with all the micro and macronutrients. It will keep hunger and cravings in check.
- Avoid large gap between meals. Eat at regular intervals.
- Get adequate sleep of 8 hours every day.
- Stress can also trigger food cravings. Thus, it is important to include relaxing activities like yoga and meditation in one’s daily routine.
- Practise mindful eating. A study published in the journal Harvard Review of Psychiatry, indicates that mindfulness promotes self-regulation, and increases the awareness around cravings. This further helps in making healthy food choices.
- Avoid places or environment that can trigger one’s cravings. It can help reduce the frequency and intensity. For example, the visual cues from foods that we see in others’ plate can trigger our cravings. Reducing the visits to such places can help manage cravings.
