Do you have excessive cravings for carbohydrates? (Carb Cravings) - Could this be a sign of depression?

When there is a problem at the office, or a small fight at home, do you feel like running out and opening a can of cookies, or getting a piece of cake from the store? Or are there times when you feel like eating something sweet, a biscuit, or a cracker every day around 4 pm? If these things are familiar to you, you are not alone. When we feel sad, frustrated, or tired, many of us have a strong desire to eat foods containing carbohydrates, especially sweets, biscuits, and ice cream.

Why do we crave carbohydrates so much?

Scientists believe the main reason for this is a chemical in our brain. Simply put, our brains have a hormone that keeps our mood at a good level, making us happy and calm. It's called serotonin . It's also called the "feel-good hormone."

According to researchers, when our serotonin levels decrease, our mood also drops. That means we start feeling sad, frustrated, and have trouble concentrating. So at this time, our brain looks for a way to increase these serotonin levels again. When we eat foods rich in carbohydrates, our body produces more serotonin.

According to experts, most people crave these carbs at the same time of day. That is between 3:30 and 5:00 PM. In our country, eating short-eats during "afternoon tea" may also be a habit designed to fulfill this need.

Is this just a hormonal thing? Or are there other reasons?

While the serotonin story is true, some experts say that it's not the only cause. There may be several other factors at play.

• External events: Imagine that you have a big money problem. Because of this, you feel sad. Because of that sadness, you also feel like eating sweets. Here, the desire to eat is not directly caused by a decrease in serotonin, but by the external event called the money problem.
• Learned Habit: This is often something we learn from childhood. Imagine, when you were a child, when you cried or got angry, your mother would give you a chocolate or a biscuit to comfort you. So even when you grow up, when you feel sad, you go back to that habit. That is, you associate food with emotions.
• Dieting: Many people these days are trying to lose weight by cutting down on carbohydrates (starch) such as rice and bread. When they do that, their bodies don't get the amount of carbohydrates they need. Then their bodies start demanding more of them. Even if you don't feel like eating a piece of broccoli, if you feel like eating a piece of bread, it means that your body is not getting enough carbs. That's not unusual.

What does research say about this?

Research on people who like to eat carbohydrates has revealed some interesting information. Let's look at it in a table.

Is this food craving of yours normal, or is it something to be concerned about?

Think about your passion for this food.

Do you only crave carbs when you see someone else eating something delicious? That's normal. Or do you feel better when you have something you don't want to do (like looking after your household expenses) and you eat something to escape it? That's also normal to some extent. And cravings in the evening can also be normal.

But, be careful if this happens!

Imagine, you want to eat a brownie from a bakery. If you don't have a car to get there, and you walk to eat it late at night, in the rain... that's a bit too much.

In such a case, definitely see your doctor and talk about this, as it could be a sign of a mental health condition that requires treatment, such as depression , rather than just a craving for food.

Okay, so how do you deal with this craving for carbs?

There are ways to live healthily with this food craving.

• Eat on time: Your appetite tends to peak in the evening. So, eat a healthy meal rich in protein (eggs, meat, fish, lentils) for breakfast and lunch. When you feel a little hungry around 4 pm, eat something with healthy carbs (e.g. popcorn, boiled chickpeas, some low-sugar cereal).
• Choose smart carbs: You don't always want chocolate, fatty cakes, or quick-eats. Choose low-fat crackers, pretzels, or other low-carb snacks.
• Don't feel guilty: Don't feel guilty saying, "Oh, I'm eating carbs." Carbohydrates are not the enemy. There's nothing wrong with eating a little rice or pasta for dinner, prepared with less oil. What matters is the quantity and the way it's prepared.
• Choose "slow foods": Choose things that you can't swallow all at once, but can be savored over and over again. For example, a cup of hot chocolate. You can't drink it in one gulp. When you savor it, you feel happy and at peace.

Carbohydrates, Carbs, Food Cravings, Depression, Serotonin, Mental Health, Emotional Eating, Weight Loss