Why food cravings can be a health warning

Insatiable sweet tooth or urge to clear the cheese board could be a sign you’re lacking important nutrients, finds Amy Packer

Bacon butties

Who hasn’t hoped to have breakfast delivered to their bed after one too many? But if a sarnie packed with rashers keeps floating into your mind,there might be more to it.

“If you are vegetarian or vegan, it can be distressing to have cravings for meat, but it isn’t hugely unusual,” said Lauren Craven-Niemczyk, head nutritionist and product developer at Feel Vitamins (wearefeel.com).

“The reality is that this craving may be telling you to eat more protein.”

The good news is you can still do this without visiting the meat aisle.

“Dairy, soya, nuts, seeds and protein powders such as hemp or brown rice are all great options,” she added.

If you’re already well catered for in the protein department, it could be a sign of another deficiency.

“Craving red meat in particular may indicate a diet low in iron, zinc or B vitamins,” she added.

“Try to increase plant-based sources of these foods, for example nuts, seeds and leafy greens, or take a good quality multivitamin.”

Biscuits, jelly sweets and chocolate

If you crave sweet foods you are far from alone. But in the majority of cases, being unable to resist sweet snacks is more about mental willpower than nutritional deficiency.

“It’s important to realise that humans are hard-wired to crave sweet foods, particularly if we are in a calorie-deficit state,” said Lauren.

“Eating particularly refined or sweet foods can cause blood sugar to spike and then plummet, putting yourself on a sugar-craving rollercoaster for the rest of the day.

“Ensure you are eating balanced meals and snacks which include protein, fat and carbohydrates – think houmous and carrot sticks or Greek yoghurt with berries – to keep blood sugar levels even.”

Cheese

If you find yourself cutting chunks of cheddar or wolfing down the Wensleydale, you might want to take stock. “Cravings for foods high in fat such as cheese may indicate a deficiency in essential fatty acids,” said Lauren. “Other indications you are experiencing this can include dry, flaky skin and hair.” There are healthier, less cholesterol-boosting ways of increasing these in your diet than scoffing Wensleydale. “Oily fish, avocado, nuts and seeds are packed with omegas,” said Lauren. “Or take a supplement that includes omega-3 or 6.”

Crisps or chips

If you’ve been under a lot of stress, and find yourself craving salty snacks, don’t be too quick to dismiss the idea that the two may be connected, said Lauren.

“Your adrenal glands sit just above the kidneys and produce our stress hormones, including cortisol,” she said.

“They also balance the levels of sodium in the body and a common sign that they are overtaxed is when sodium levels become low – hence the urge to consume salty snacks.

“If you’ve been under a lot of stress, you may require more sodium than usual for your adrenal glands to function properly. However, aim to top up from naturally high-sodium foods such as celery, beetroot, shellfish and even miso soup. When seasoning food, opt for sea salt.”

Remember, the NHS recommends adults consume no more than 6g of salt a day – that’s around one teaspoon – as sodium is linked to high blood pressure, a risk factor for heart disease.

“However, if you exercise intensely and therefore sweat heavily, you may crave salt post-workout in order to replenish your electrolytes,” said Lauren. “So opt for a drink high in electrolytes such as coconut water.”

It may be telling you to eat more protein