What Your Food Cravings Really Mean

Is the snack machine calling your name? Maybe you’re craving a Snickers bar, Doritos, or something more exotic like caviar, Brie, or mangoes.

We’ve all experienced cravings—whether for salty, sugary, or spicy foods. Are these urges signs of dietary deficiencies? According to Cindy Daversa, a registered dietitian at St. Jude Medical Center in Fullerton, cravings are usually not about nutrition but emotional associations.

“Your past experience with whatever you’re craving is more than likely a good one,” says Daversa. “Fond memories of a food get you to return for more.”

Lisa Mosing, another registered dietitian and nutritional consultant in Orange and Los Angeles counties, agrees.

“If you wonder why you yearn for a certain food, you may find the answer in your past,” says Mosing. “It could be pudding because your mom made it on rainy days, or tamales on the Fourth of July.”

Why We Crave Certain Foods

In addition to childhood memories, food cravings can be linked to chemical reactions in the brain. Eating a candy bar, for instance, can create a sense of well-being.

“Satisfying a craving sometimes releases a peptide in the brain that triggers mood-elevating chemicals,” says Daversa.

Common Cravings and Their Triggers

• Sugary foods: Candy bars, cookies, pies, cakes, hard candy, and ice cream.
• Salty foods: Potato chips, sunflower seeds, and processed snacks.

Food texture preferences also play a role:

• Comfort foods: Creamy items like puddings, soups, grits, and creamy cookies.
• Crunchy foods: Chips, popcorn, pretzels, and raw fruits and vegetables.

Cravings in Women

Women tend to experience more cravings than men due to hormonal changes before menstruation. Many crave chocolate and simple sugars to cope with mood swings and anxiety.

“Simple sugars help tryptophan cross the blood-brain barrier, which boosts serotonin and gives a calming effect,” says Daversa.

But the relief is temporary. Mosing warns:

“After eating sugar, you’ll feel good for a while, but then your blood sugar will drop and you’ll feel sluggish.”

How to Deal with Food Cravings

• Find healthy alternatives:
  • For crunchy cravings: Fruits, vegetables, air-popped popcorn, bread sticks, or whole-grain crackers.
  • For creamy cravings: Sugar-free puddings, fat-free cream soups, oatmeal, and hot cereals.
  • For sweet cravings: Choose unsweetened, low-fat options like frozen yogurt or sugar-free hot cocoa.
• Stick to complex carbohydrates:
  Whole-grain breads, cereals, pasta, brown rice, and vegetables keep blood sugar stable and boost energy.
• Offset carbs with protein:
  Proteins slow the conversion of carbs to glucose and promote alertness. Try string cheese, nuts, or a glass of milk.
• Plan ahead:
  Carry healthy alternatives with you to prevent reaching for candy or chips.
• Indulge occasionally:
  Don’t deprive yourself completely. It’s okay to enjoy a favorite treat now and then.
• Watch your portion size:
  Eat just half a piece of cake or a few bites of a candy bar to satisfy your craving without overdoing it.
• Understand emotional triggers:
  Ask yourself why you crave something—boredom, loneliness, or stress might be the real issue.
• Seek professional help:
  If your cravings are persistent, unusual, or uncontrollable, consult a physician or dietitian.

When Cravings Signal a Health Issue

In rare cases, cravings may be linked to nutritional deficiencies. For example, an iron deficiency can cause cravings for non-food items like ice, dirt, or even paint. These unusual cravings are more common among disadvantaged women or during pregnancy.