These Plant-Based Foods Can Help Curb Cravings

No matter how healthy you are, everyone gets cravings. While they can be detrimental to a healthy diet if they overtake you to the point of overeating, they shouldn’t be feared. “Cravings aren’t bad,” says Dawn Jackson Blatner, RDN, Chicago nutritionist and author of The Superfood Swap. “They are a sign to slow down and find out what your body is telling you.”

Why do you get cravings?

Food cravings generally come from one of three places, says Blatner. First, there are physical cravings that result from skipping meals, taking long breaks between meals, or not eating well-balanced meals. As a result, you are physically hungry, which means that you are looking for quick sources of energy such as sweet or salty carbohydrates.

However, if you feel tense (think stressed, overwhelmed, or anxious) or tired (such as boredom, loneliness, or sadness), your cravings could stem from an emotional need, often referred to as emotional hunger. “If you experience any of these emotions, you might try to eat to ignore them,” says Blatner.

This is especially true when you are stressed, namely because your body increasingly produces the stress hormone cortisol, which can act as an appetite stimulator. Not only does this make you want to eat more, but it also makes you want certain foods, usually sweet for an obvious reason. “Sugar triggers the release of another hormone called dopamine that makes you feel good,” said Amanda Holtzer, MS, RD, nutritionist at Culina Health in Seacaucus, NJ

Third reason that might make you crave food? You receive clues from your environment and make this yearning environment in nature. Maybe you scroll through social media or stop by a place on your way home to work, see food and suddenly want to eat, says Blatner.

How do you know if your desires are emotional or physical? Check what you feel like doing. “If you long for something specific and feel like you will never be satisfied until you have that one thing, it’s probably an emotional desire,” says Holtzer. In the meantime, if you have a physical desire, you are most likely open to a variety of foods.

How to stop and prevent food cravings

Surprisingly, you can stop cravings when it happens. Even if this advice doesn’t sound intuitive, eat the food you crave. Otherwise, if you try to satisfy those cravings with a healthier food option, you risk overeating even that food, Holtzer says.

You can also work to prevent food cravings by making sure you don’t go without food for more than four hours, which will keep your blood sugar stable, says Holtzer. With plant-based eaters in particular, make sure you are getting enough protein with meals and snacks to feel physically full, says Blatner. And of course you can find non-food options to relieve feelings of tension and fatigue.

Certain foods can even help keep food cravings at bay. Here’s what our experts recommend.

What to eat and drink to crush salt cravings

1. Drink water

This is obviously not a food in and of itself, but staying hydrated can help prevent salt cravings, especially if you are an avid athlete. “Excessive exercise or sweating can trigger cravings for salt because you sweat out more electrolytes like salt than the average person,” says Holtzer. On the other hand, too little water can lead to food cravings as your body tries to regulate its sodium levels. Aim for at least 64 ounces of water each day.

2. Eat watermelon

You can also curb cravings by eating water-rich foods like watermelon to help moisturize. Other moisturizing foods include tomatoes, cucumbers, peppers, berries, and lettuce, says Holtzer.

3. Snack on salted pistachios

Trolling for chips? The same desire can be satisfied with nuts. Pistachios contain protein, healthy fat, and fiber to give you greater physical satisfaction, says Blatner. They’re also hearty and salty to satisfy those cravings. Not a fan of pistachios? Try salted roasted chickpeas, salted edamame, or olives.

The 4 best foods to dispel sweet cravings

1. Nice cream

Cue the frozen bananas. If you’ve never had a nice cream before, now is the time to try it, says Blatner. This dairy- and sugar-free treat has several nutritional benefits. Learn how to do it in this guide from Forks over knives.

2. Whole fruit

Fruit is naturally sweet. Instead of reaching for vegan candy bars or ice cream, satisfy those sugar-sweet cravings with fruits like strawberries and pineapple, says Blatner.

3. Black beans

One way to tame your sweet tooth is to consume more plant-based protein with your meals, says Holtzer. Black beans certainly go well with it, but also chickpeas, quinoa, tofu, tempeh and edamame.

4. Artichokes

Artichokes are classified as a non-starchy vegetable and there are good reasons to eat them with every meal. “They add tons of fiber, which slows digestion, keeps you full longer, and balances blood sugar,” says Holtzer. Other non-starchy vegetables include asparagus, beets, broccoli, sugar snap peas, and beets. Aim for two cups with each meal.

You may not be able to completely eliminate cravings, but with these strategies and foods by your side, it will be easier to keep them under control.

source https://www.bisayanews.com/2021/10/03/these-plant-based-foods-can-help-curb-cravings/