Ask the coach: Junk food cravings

Question

What can I do to prevent and control the cravings I always seem to have for junk carbohydrates?

Answer

We all have cravings for certain foods from time to time. Chocolates and cakes may be the ones that rock your boat and it is often unimaginable to leave your comfort foods behind you.

Cravings for these refined carbohydrates, such as cakes and junk food, are common. One of the causes of recurrent carbohydrate cravings is low blood sugar.

Low blood sugar, or hypoglycaemia, is defined as the amount of sugar or glucose in your blood. The body regulates its level of glucose, a primary source of energy for the brain and muscles, by the actions of different hormones such as insulin, glucagons, and adrenaline.

The role of insulin is to decrease the amount of glucose in the blood by causing it to be stored or used by other cells in our bodies.

When we eat too many refined carbohydrates such as white breads, pasta and cakes, our blood sugar rises quickly. The body releases insulin to bring the blood sugar levels back down. When blood sugar levels drop, the urge to eat processed carbohydrates intensifies and we repeat the cycle.

When stressed, our bodies attempt to boost the brain's production of the neuro-transmitter called serotonin, also known as the happy hormone, as it gives us a feeling of satisfaction. It also elevates blood glucose levels by making glucose available for the body during a time of stress, which produces cravings for carbohydrates.

To combat this daily yo-yoing, you should aim for a low-sugar diet that has a mixture of protein from low-fat animals and vegetables. Eating healthy fats, such as omega 3s, adding olive oil to a meat dish or having a handful of organic nuts will also assist in balancing out your blood sugars.

By planning your meals in advance or by bringing snacks or meals to work, you can control your diet and your blood sugar.

Introducing a cheat meal every fifth or sixth day as a reward is a good way to maintain your blood sugar and your sanity. Psychologically, you are happy to answer your cravings and physiologically your body knows from time to time it will get excess calories and that it can release some extra fat cells from storage.