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When we think carbohydrate-rich, we don't generally think
of watermelon, carrots, beets, peaches, cherries, and the
like. But according to some popular diet books, those foods
are off limits if we want to reach a healthy weight. In truth,
however, many of us (specifically the diet traumatized, who
may be the greater percentage of people who try these diets)
only struggle more, and generally end up weighing more, when
we try to follow such advice. Are carbohydrate cravings at
the root of the problem?
The Theory
Advice to limit carbohydrates may make good sense for many
of us. But the devil is in the details – what does ‘limit
carbohydrates' mean? In popular low-carb diets, limit often
means eliminate. And that just sets us up for carbohydrate
cravings.
We need carbohydrates for good health. But in our fast-paced
world, we often eat too many of the refined type of carbohydrates.
Refined carbs are easy to find, taste good, but often too
low in fiber and other important nutrients. So when we talk
about limiting, we mean to moderate the use of such types
of carbohydrates. That doesn't include fresh fruits and vegetables,
which are complex or unrefined carb sources. Indeed, we eat
far too few of these types of food for our health. They're
not making us fat!
Why Do Carbohydrate Cravings Occur?
There are several theories for why carbohydrate cravings
occur:
- We're hungry. Our bodies run on carbohydrate,
so when we get hungry, it may be the body's wisdom telling
us that it needs fuel – especially when we get too
hungry. Carbohydrates are digested faster than protein or
fat, so energy gets to the body faster. Can you think of
any behavior that sets you up for carbohydrate cravings?
If you said, calorie counting, you're right. How many of
us walk around feeling truly satisfied when we were watching
every calorie we eat?
- We're deprived. It's obvious that when
we're cutting out carb foods, we might feel a little deprived
and want them more. For someone who's never dieted, this
may be an easy thing to overcome. But for the diet-weary,
it's a big hurdle to overcome. Diet deprivation not only
sets up carbohydrate cravings, it generally causes us to
eat more than we really need to feel satisfied.
- We're carbohydrate-deficient. Technically,
the body can make carbohydrate from protein and fat. But
it takes longer. Ask an athlete who has tried to limit carbs
– energy levels are dramatically decreased.
- We're insulin resistant and making the wrong choices.
This reason still needs to be elucidated, but it does appear
that some people crave carbs because their bodies don't
handle the types they eat well. Note the emphasis on type
of carbohydrates. It's not the whole grains, fruits and
starchy vegetables that set us up in this instance; it's
the sweet and/or low-fiber sources eaten in excess.
Solving Carbohydrate Cravings
The solution is relatively simple although we realize putting
it into action takes intent because it means changing behaviors.
It's the basic eating plan we've been promoting for 37 years:
- Eat regularly – when hungry, generally
about every 3-5 hours.
- Eat well balanced – that means
a balance of protein foods; vegetables, fruits, whole grains
and starchy vegetables (which include plenty of fiber),
and healthy fats most of the time.
- Eat what you like – to avoid the
diet deprivation that can trip us up. If this is confusing
because of the previous point, read our FitBriefing
"Redefining
Healthy Eating"
- Stay active – so your body can
operate efficiently.
Also read our Update article "Coping
with Food Cravings."
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