When you're tired after working in the office, do you suddenly think, 'Shh, if only I had a chocolate biscuit...'? Or do you feel like you can't do without a cup of ice cream after dinner? This 'carb craving' is common to many of us. But don't worry, there are many things we can do to control it.
Why do we crave carbohydrates like this?
Often, these cravings come when we are stressed . Think about it, when you eat carbohydrates, especially sugar, bread, flour, etc., our brain releases a chemical called serotonin, which is a 'happy hormone'. The things we crave, like sweet foods, white bread, buns, and sugary drinks, are simple carbohydrates. Our body digests these very quickly.
This makes you feel happy and refreshed quickly. But the problem is, this causes your blood sugar level to spike and then plummet again . When this sugar level drops, you feel tired and sluggish again. Then you crave something sugary again. It's like a cycle.
What are some ways to control these carbohydrate cravings?
Okay, so let's see what we can do to break this habit.
1. Use your brain for something else.
It’s hard to think about food cravings when your mind is focused on something else. In one study, scientists found that people who played a video game like Tetris for a few minutes had fewer cravings for food, drugs, and other things. This is because our brains have a limited ability to focus on multiple images at once. So the next time you feel like eating a piece of cake, try reading a book, calling a friend, or doing something you enjoy.
2. Mindful Eating
Sometimes we eat not because we are hungry, but because we are bored . Or maybe we have a habit of eating ice cream after dinner. The best solution to this is 'mindful eating'. That is, thinking about why you are eating this food, slowly savoring the taste of the food, and focusing only on that moment.
When you eat this way, your brain gets the signal that your stomach is full. Research has even proven that there is a strong link between this habit and weight loss.
3. Choose the right type of carbohydrates
Not all carbohydrates are the same. We need to choose the 'good' carbohydrates. These are called complex carbohydrates . These are our body's main source of energy. Because they take a while to digest, your blood sugar levels rise more slowly, and you feel fuller for longer.
| Simple Carbohydrates to Avoid | Complex Carbohydrates to Choose |
|---|---|
| White bread, buns, cakes, biscuits | Brown rice, millet, oats, barley |
| Sugary drinks, sweet drinks, fruit drinks (with sugar) | Vegetables (carrots, beans, cabbage), greens |
| White sugar, honey | Grains such as chickpeas, peas, and green beans |
| Kottu, paratha, noodles (made from bread flour) | Sweet potatoes, cassava (to taste) |
When buying food from the store, don't forget to check the label for the amount of carbohydrates and added sugar . Sometimes even foods that we think are "sweet" can contain more sugar than we think.
4. Find a method that works for you.
Some people can "quit" things like bread and sweets "cold turkey." But some people find that when they do, they keep thinking about those foods. If that's the case for you, a good way to cut back is to gradually reduce your intake . For example, instead of sugary tea, drink unsweetened tea. Instead of a biscuit, eat some hummus with carrots. As you gradually reduce your intake, you'll notice that your cravings for sweets will decrease.
5. Be active (exercise)
Exercise, especially aerobic exercise, can help control your appetite. Plus, exercise is a natural mood booster. All of this will help keep your hand from reaching for the cookie plate.
6. Sleep well.
Did you get a good night's sleep? If we don't get enough sleep, we tend to eat more calories throughout the day. Lack of sleep affects the hormones that control our appetite . This can also lead to weight gain. So, try to get a good night's sleep of 7-9 hours.
7. Drink plenty of water.
Most of the time, we feel hungry because we are actually dehydrated . The next time you feel like eating carbohydrates, try drinking a glass of water first. The fact that water has no calories or carbohydrates is an added benefit. If you are lazy to drink plain water, you can add some sparkling water or a slice of lime or orange to your glass of water for flavor.
8. Take a little break.
Are you stressed? Stress can cause these food cravings to pop up when we least expect it. Things like yoga and meditation can help you eat mindfully. Wherever you are, take a 5-minute mental break. Take a deep breath and exhale slowly. Even this little thing can calm your mind and control unwanted food cravings.
Take-Home Message
- Carbohydrate cravings aren't always caused by hunger. Stress, boredom, and habit can also play a role.
- Instead of simple carbohydrates like sugar and bread flour, choose complex carbohydrates like brown rice, vegetables, fruits, and grains.
- Getting enough sleep, drinking enough water, and exercising daily will go a long way in controlling these cravings.
- If you find it difficult to control this habit, don't be afraid to talk to your family doctor (doctor) . He or she will give you the most appropriate advice.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න