Reasons behind junk food cravings and ways to avoid them

Pizza, hamburger, French fries, crispy fried chicken and fizzy drinks are some food items that make us salivate. There is no doubt about the fact that they are delicious and we want to eat them now and then. However, another fact about the mentioned food items and many more like them is that they come under the category of ‘junk food’.

Eating junk food regularly can lead to an increased risk of obesity and chronic diseases like cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease and some cancers. Thus it is crucial to avoid them and rely on a healthy diet regime instead. Even though we understand the harmful effects of junk food, our taste buds still crave for them.

Evolutionary perspective

Talking to a leading UK newspaper, Professor Andrew Hill, Head of the Academic Unit of Psychiatry and Behavioural Sciences at Leeds University says, "From an evolutionary point of view, junk food cravings are linked to prehistoric times when the brain's opioids and dopamine reacted to the benefit of high-calorie food as a survival mechanism. We are programmed to enjoy eating fatty and sugary substances, and our brains tell us to seek them out.”

The body produces a hormone called cortisol in response to stress, which blocks the release of leptin and insulin, increasing hunger. This is why when we are stressed, we are more likely drawn towards high-energy foods, such as cakes and sweets.

As per Prof. Hill, “Mood is unquestionably a potent context - especially negative mood. We crave reward foods. The pattern for this is partially set in childhood when parents give us sweet food to show love or reward.”

1. Start a cravings journal: Write down the times of day you are craving unhealthy snacks, what you are craving, your emotions at the time and what you ate before and how much. Notice if there are any patterns in the times you are craving them or any situation that may bring them on.

2. Find a healthier alternative: If you are craving a sugar-filled soda, try a soda with low to no sugar. If you want a grilled cheese sandwich, make it on whole wheat bread with reduced-fat cheese.

3. Don’t deprive yourself: It can cause intense cravings that lead to overeating. It is okay to indulge once in a while, but it’s all about portion control. Food cravings decreased when they were consumed less frequently and at smaller portion sizes.

4. Don’t let yourself get too hungry: In states of extreme hunger, people tend to crave quick and easy foods like candy or chips. Instead, eat smaller meals throughout the day.