What Deficiency Causes Carb Cravings?

Although you do need to consume various micronutrients in optimum amounts, being deficient in them does not necessarily mean you will crave carbohydrates. And many people with a micronutrient deficiency have actually reported that they had a reduced appetite, which goes against this hypothesis of carb cravings.

Scientists suggest that carb cravings occur because of the effect that carbs (especially sugars) have on your brain. Consuming sugary foods increases the levels of the “feel-good” hormone (serotonin), making you correlate feeling good with having carbs. So eating carbs can actually make you want more. This is further supported by the fact that people tend to consume more carbs when they are stressed, anxious, or depressed.

Carbohydrates are one of the three macronutrients (the other two being protein and fats) that are a crucial part of a healthy diet. They provide your body with its main fuel (glucose), used to release the energy needed to function and move properly. One gram of carbohydrate releases four kilocalories of energy.

The amount of carbohydrates you need to consume depends on various factors, such as your age, general health, underlying health conditions, physical activity, and gender.  But it’s not just the quantity that matters, but also the quality of carbs you’re consuming.

The USDA recommends the healthy plate approach. According to this, you must fill:

• 1/2 of your plate with fruits and vegetables.
• ¼ of your plate with whole grains.
• ¼  of your plate with protein (beans, dairy, fish, meat, or poultry).

You can control carb cravings by:

• Adding enough protein and fiber to your diet, as it keeps you feeling full for longer.
• Including moderate amounts of healthy fats, such as nuts and dairy in your diet.
• Choosing complex carb sources, such as vegetables, fruits, and whole grains, instead of processed carbs, such as chips, fries, and pastries.
• Staying hydrated with water and non-sugary beverages. Not drinking enough water can make you hungrier and crave more food, including carbs.
• Managing stress through activities such as meditation, music, yoga, or other healthy hobbies.
• Staying active. Exercise helps release serotonin in your body as well, and helps to maintain a healthy balance of the hormones that promote satiety.
• Practicing moderation. Cutting down carbs completely from your diet may create a rebound craving for more carbs. So follow a balanced diet while keeping track of your carb intake according to your body’s needs. 
• Getting enough sleep. Lack of rest can worsen carb cravings.

If you can’t seem to control your carb cravings, talk to your doctor to rule out any underlying health conditions.