Craving Carbs? Here are 6 reasons why.
Written by Isabel Vasquez RD, LDN
Carbohydrates are the main source of energy for your cells, tissues, and organs, per MedlinePlus. They get broken down into glucose that your body uses to power your brain and muscles.
Yet, carbs have gotten a bad rap in wellness culture today. With keto being all the rave, carbs have fallen out of fashion and lots of people avoid eating them. In turn, craving carbs might bring up stress or guilt.
If you think you have a good relationship with carbs, you may be confused as to why you’re craving them all the time.
In this blog, we’ll share 6 reasons why you may be craving carbs, and tips to stop having persistent carb cravings.
Why Am I Craving Carbs?
You’re Not Eating Enough Throughout the Day
First and foremost, your carb cravings could be caused by not eating enough. Since carbs give your body essential energy, they’re usually the first craving you’ll get when your body’s overdue for food.
Not eating enough could mean that you’re not eating enough calories, you’re not eating enough nutritional variety to keep you satisfied, or you’re restricting carbs specifically.
Cravings for refined carbs in particular like sugary drinks, candy, cake, or chips, may spike when you’re overdue for food since refined carbs provide quick sources of energy.
You Got A Bad Night’s Sleep
Sleep is so important for overall health and especially for daytime energy levels. So if you have sleep difficulties or just had a bad night’s sleep, it’s common to crave carbs.
Why? Well, like we explained above, carbs provide your body with quick energy. Refined carbs in particular—candy, white bread, soda, cookies—supply your body with super quick energy since they’re the most basic type of carbohydrate and don’t contain fiber.
So, if you find yourself constantly reaching for the candy jar, chips, and cookies while you’re exhausted, it could just be your body reaching for an energy-booster to get you through the day.
You’re Very Active
When you think of nutrition for physical activity you might think of protein first, but carbs are incredibly important for active individuals.
Whether you’re a competitive athlete or you’re just very active throughout the week, engaging in regular physical activity increases your carb needs.
That’s because carbohydrates are broken down the fastest and most efficiently out of the three macronutrients, so they’re able to provide energy during high-intensity exercise in a way protein and fat can’t.
Studies show that many athletes don’t meet carbohydrate recommendations to replenish the stores they used up during activity. This could worsen performance over time.
Endurance athletes have especially high carbohydrate needs since they plow through glucose stores quickly during activity. In fact, when you’re working out for over an hour, it’s best to consume carbs during the exercise, per the U.S. Anti-Doping Agency. That could be through a carb-containing sports drink or sports gels with carbs.
So, if you’re active and you’re not making at least half of your diet carbs, then you may be craving them because you’re not meeting your carb needs. This could also happen if you recently added more physical activity to your routine.
You’re About to Get Your Period
If you’re a menstruating person, you may have noticed that your cravings for carb-rich, decadent foods increase as your period approaches.
One small 2016 study in The FASEB Journal found that hormone shifts throughout the menstrual cycle could explain these shifts in cravings.
In the study, higher levels of the hormone estradiol during the luteal phase—the phase between ovulation and menstruation—were associated with more carb-rich food intake. Meanwhile, progesterone was linked with more intake of sweetened beverages. Both of these spike during the luteal phase, hence more carb cravings.
Interestingly, a 2015 study in the Journal of Psychosomatic Research found a significant association between menstrual dysfunction (e.g. irregular periods, PCOS, amenorrhea) and binge eating. While this study couldn’t establish a cause and effect relationship, there’s a chance that hormones play a role in this link.
You’re Stressed
There’s no denying that carbs are comforting. So, when you’re stressed, it makes sense you’d be craving carbs over other food groups. They can provide much-needed warmth and comfort when you’re feeling emotionally unwell or you have a lot on your plate.
Plus, if you’re stressed, you may not be sleeping as well or as much. You may also be more inclined to skip meals and your appetite may be all over the place. As we explained above, not getting enough sleep and skipping meals can certainly increase carb cravings.
Rather than getting caught up in guilt about these cravings, try to honor them and move on with your day.
Also consider if there’s something you can do to address the underlying stressor, but don’t ignore your cravings as you go. That can just spiral into food obsession and binge eating later.
You Have Insulin Resistance
Insulin is a hormone that moves glucose from your blood to your cells. However, if you have insulin resistance, your body doesn’t respond as well to insulin. So, it takes more insulin to move glucose to your cells, per the American Diabetes Association.
That’s called insulin resistance. It can happen with diabetes, polycystic ovarian syndrome (PCOS), and metabolic syndrome.
As the condition progresses, your body may not be able to produce enough insulin to move glucose to your cells. Therefore, your cells are starved for energy so you may feel increased hunger and carb cravings.
How To Stop Craving Carbs
Eat Regular, Well-Rounded Meals
Remember carbs are the main source of energy for your body. To promote consistent energy levels and prevent persistent carb cravings, it’s important to eat regular, well-rounded meals.
For most people, that means eating at least every 3–5 hours. Of course, where you fall within that window depends on how much you last ate, what you ate, your overall energy needs, and more.
For a well-rounded meal, try to incorporate a source of carbs, protein, fat, and fiber. Yes, it’s important to eat carbs throughout the day. Restricting them will only increase your cravings and lower your energy levels.
A few examples of well-rounded meals include:
White rice, black beans, avocado, and chicken
Whole wheat bread, peanut butter, bananas, and a side of yogurt
Tacos with corn tortillas, pork, cheese, tomatoes, onions, and avocado
Oatmeal made with dairy milk and topped with nuts, berries, and chia seeds
Related: What to Eat When You Don't Know What to Eat: 60 meal ideas
Prioritize Sleep
Since sleep deprivation can cause carb cravings, make sure to prioritize sleep. Adults need at least 7 hours of sleep on average, but about 1 in 3 adults don’t get enough sleep, per the Centers for Disease Control and Prevention (CDC).
So do your best to establish a sleep routine. Some tips for getting good sleep include:
Establish a regular sleep schedule
Get in physical activity during the day
Turn down your thermostat and make sure your bedroom is dark
Practice evening meditation or gentle yoga to wind down
Use a blue light filter the couple hours leading up to your bedtime
Seek Support From a Registered Dietitian
If you’re feeling lost as to why your carb cravings won’t go away or you think you may have insulin resistance, consider seeking support from a registered dietitian.
They can help assess your nutrition intake and offer suggestions for how to enhance your meals, manage diabetes or insulin resistance, and stop demonizing carbs.
If you’re looking for a dietitian, our team of registered dietitians is available to meet with you virtually and we are in network with many insurance providers. Click here to learn about working with the Your Latina Nutrition team.
Final Thoughts
Carb cravings can be frustrating or confusing, and they’re often a way of your body asking for more energy. That could be due to not eating enough, a bad night’s sleep, or stress. It could also be linked to your menstrual cycle or insulin resistance.
To prevent carb cravings, be sure to eat enough throughout the day and prioritize sleep. If you want individualized guidance, seek support from a registered dietitian.
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.
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