Many people crave sweets, carbohydrates, or chocolate more than usual when they're experiencing depression or stress, because these foods significantly affect their emotional state.
The website "Eat This, Not This" published a report stating that there's no need to deprive ourselves of the foods we love, but rather to understand the reasons behind these cravings in such situations to maintain a balanced and nutritious diet. A better understanding of the relationship between food and mood can help us better control these cravings.
The report indicated that several factors increase the frequency and intensity of food cravings, including psychological or emotional stress, certain medications, hormonal imbalances (especially during pregnancy or menstruation), and physical and mental health issues (such as type 1 diabetes, depression, eating disorders, etc.).
The author explains that this theory attributes cravings to an imbalance of serotonin in the brain, which can lead to depression. Serotonin acts as a neurotransmitter that regulates mood, so when you feel depressed, you're often drawn to foods that increase serotonin production, such as sugary and high-carbohydrate foods, a fact supported by numerous scientific studies.
Chocolate stimulates the production of natural opioids in the brain, giving us a feeling of euphoria. It also contains xanthine and theobromine, both of which have addictive properties. While beverages like coffee and tea contain theobromine, chocolate remains the richest source of this substance.
Chocolate also contains tyramine and phenethylamine, two biogenic amines that increase blood sugar and blood pressure, as well as heightened alertness and feelings of satisfaction.
Phenethylamine is sometimes referred to as the "love drug" because it accelerates the heart rate, producing a sensation like falling in love.
The report warned of the negative physical consequences of consuming too much sugar to cope with stress in the long run, even though it might make you feel good at the time of eating sweets. It also warned of the emotional consequences, which can exacerbate depressive symptoms, especially for those who feel guilty when they crave food or are unable to resist it.
The report indicated that there are several ways to deal with factors that trigger depression besides food cravings, mentioning some of them:
• Accepting your own behavior
If the food craving stems from boredom, rely on readily available, healthy snacks.
• Engaging in physical activity and regulating your eating habits
Exercise can be helpful when resisting food cravings, as regular physical activity stimulates the release of endorphins, which improve mood.
It's important to understand your body's needs. Thirst, not hunger, might be the cause of the craving. However, if you drink water and still feel hungry, you should stop and consider what to eat, as the food you're craving at that moment might not be what your body actually needs.
• Awareness of the Body's Needs
When you stop eating for an extended period, the body seeks quick sources of energy, which explains the intense craving for sweets. However, sweets don't provide a quick feeling of satiety, leading to consumption far exceeding the body's needs. Therefore, it's advisable to eat nutritious foods that curb hunger and provide the energy the body requires.
It's also important to consciously choose food and snacks rather than eating them mindlessly throughout the day. No food is inherently bad; rather, the impact of food on health is determined by the quantity and frequency of consumption.
If efforts to control food cravings are unsuccessful, consult a doctor. Sometimes, persistent cravings for certain foods can be a sign of an underlying health problem.