Hunger is one of the first things we learn when we're young. In childhood, we're pretty good at reading our hunger cues. It's not until we grow up that the wires can get crossed and we have a harder time deciphering what's hunger and what's a craving.
"Many people never feel true hunger but think they are hungry when they have a craving," said Lisa Testa, M.S., Chief Nutrition Officer at Raw Generation.
It can be tricky to tell hunger cues from cravings. There's nothing wrong with indulging in cravings, especially when you're curled up on the couch streaming your favorite show. However, to foster a healthy relationship with food, it's essential to learn how to listen to your body to know what it needs, rather than simply giving in to cravings related to stress.
The difference between cravings and hunger cues
Hunger is a biological process we need to survive, it's not something that anyone should ignore. It's how we know that we need more fuel to function. But it's not as simple as our stomach being empty and feeling like we need to fill it. It's a much more involved system than that.
"Complex communication between internal multiple organ systems leads to the physiological feeling of emptiness in the gastrointestinal system," said Mindy Haar, Ph.D., registered dietitian and assistant dean at New York Institute of Technology's School of Health Professions.
Our gut and brain communicate with receptors throughout the digestive tract that monitor nutrient levels. When there are insufficient nutrients in the digestive system, a signal goes to the hypothalamus, the part of the brain in charge of hunger. Then, we feel like we want to eat. The same process happens to signal fullness.
Physical symptoms of hunger include the following:
- Noisy stomach
- Irritability
- Headaches
- Drop in energy
- Difficulty focusing
- Shakiness
Hunger is your body's way of telling you that you need more nutrients. If you find yourself feeling hungry between meals, you can include more protein in your meals to help you feel fuller longer.
Read more: 12 Foods I Sadly Overlooked Until I Learned How Healthy They Are
Cravings, on the other hand, aren't always driven by the body's need for food. Instead, they often have a psychological component driving them. They usually come on suddenly and are targeted at one specific food or food category. It can also persist even after you're already full. Cravings can happen because you're seeking comfort in food, whether you're looking for sweets, savory snacks or processed foods.
Cravings can happen because of the following reasons:
- You're bored.
- You're stressed.
- You haven't been sleeping well.
- You're at a social gathering.
- You're deficient in something.
What cravings are trying to tell you
It's not a failing to crave sweets or food that brings you joy. Our brains are hardwired with a reward system that result in these feelings. When we eat something that evolutionarily would have boosted survival chances, neurotransmitters like dopamine are released, and we feel pleasure.
"Humans evolved in a way that the desire for sugar and fat was a beneficial characteristic: A sensitivity to sweet tastes allowed individuals to distinguish fruit that was at the peak of freshness and vitamin and mineral content," said Haar.
Meanwhile, we evolved with an enjoyment of fat to ensure we ate high-fat and high-calorie foods to increase our chances of survival during food scarcity. Sugary foods and other snacks can trigger the reward center in the brain in the same way. Haar explained that while most of us have access to nutrient-dense foods, we can't discount the food industry's role in capitalizing on our innate desire for sugar and fat.
Cravings don't only have a psychological component to them. Sometimes, it's your body trying to tell you you're deficient in a particular nutrient.
Read more: The Best Food Sources for Every Vitamin You Need From A to K
"When you are craving sweets, it is your body's way of telling you that you haven't eaten enough calories from fresh fruits," said Testa. "When you crave salty things, it means you are lacking in chlorophyll (dark leafy greens)."
But how can you tell the difference between a psychological craving and a signal that you're missing key nutrients? Testa suggests being mindful about what food you choose. For example, if you're craving a sweet treat, eat an apple instead. "If the craving does not go away, it is exactly that: a craving. If the feeling does go away, then it was a nutrition deficit that your body needed to fill."
You'll want to avoid mindlessly indulging in your cravings with the wrong foods, because it could throw off your blood sugar or lead to unwanted weight gain. That said, it's essential to listen to what your body is telling you. Skipping meals because you think it might be a craving isn't the right choice either. Not only is food fuel, but not eating may lead you to make bad food choices later, like overeating or opting for less nutritious options.
Tips to tune into your hunger cues
There's nothing wrong with giving in to cravings sometimes. But it's helpful to know the difference between a physical hunger cue and a craving. Tuning into your hunger cues rather than relying on what you think you should eat will go a long way in feeling your best. Remember that everyone has a different relationship with food and that different approaches work for different people.
Use the 20-minute rule
Timing is one of the most powerful tools for determining whether you're feeling a craving or a hunger cue. If you're unsure which one you're feeling, try the 20-minute rule. After twenty minutes of waiting, if you're still hungry, it's a hunger cue, not a craving. Cravings generally fall off, while hunger will always persist.
Eat slowly
Another healthy eating tactic that Haar recommends is eating slowly. "Put down utensils between bites and don't pick them up until the mouthful of food is swallowed," she said.
It takes roughly 20 minutes for the brain to register that the stomach is full. So if you eat a lot of food in ten minutes, you might still feel hungry, despite being enough to fulfill the hunger cue. Eating slowly gives you a chance to listen to what you're feeling.
Drink some water
Sometimes, we mistake hunger signals for thirst signals. Drinking water before you eat will help you determine what signal your body is sending. Not to mention, there are numerous benefits of drinking enough water, including feeling energized, being in a better mood, minimizing headaches and preventing kidney stones.
Eat at regular intervals
Our bodies love routine, and eating at regular intervals will ensure it has the fuel needed to function and help you make the best food choices throughout the day. Research has found that our appetite is linked to the circadian rhythm, our body's internal clock. The circadian rhythm regulates several key bodily functions, like sleep, hunger and metabolism.
It's also important to prioritize quality sleep. When you haven't slept well, you're more likely to make poor food choices or throw off your regular eating schedule.
Read more: 7 Foods That Help Me Sleep Better and Might Work for You Too
Don't cut out snacks
For some people, food restriction can put undue stress on their relationship with food. Complete restriction isn't necessary to maintain a well-balanced diet, nor must you count calories for everything you eat. We all have cravings, and it's OK to indulge sometimes. Eating can be as simple as listening to what your body tells you and making a few mindful choices to ensure you're making the best choices for your health.