The following list can help you learn what your hunger pangs may be trying to tell you so you can find other ways to satisfy your true cravings—and avoid unnecessary calories.
| Craving | Deficiency | Alternative |
|
Red Meat (burger) |
Iron
Folic acid
Vitamin B12 |
Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
A healthier burger such as a bison burger
For vegetarians - incorporate plant-based iron supplement into your routine such as spirulina. |
|
Sugar (candy) |
Hypoglycemia (low blood sugar)
Tryptophan deficiency
Chromium deficiency
Sulphur deficiency
Phosphorus deficiency
|
Fruit, high fibre foods (beans, legumes), complex carbs (grains), cinnamon
Spirulina, pumpkin, sesame, sunflower seeds, raw cacao, oatmeal, sweet potato, spinach, raisins
Onion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato
Cruciferous vege (kale, cabbage, etc), cranberries, horseradish, asparagus, carob powder, garlic, onion
Whole grains, pinto beans, pumpkin seeds, brazil nuts, lentils |
|
Carbohydrates (pasta, white bread) |
Chromium |
Onion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato |
| Salt |
Chloride Water |
Fish, unrefined sea salt, a few glasses of water. |
| Ice | Iron | Meat, fish, poultry, seaweed, greens, black cherries |
| Oily snacks | Calcium | Mustard greens, turnip greens, broccoli, kale, legumes, cheese, sesame |
| Cheese |
Essential Fatty Acids
Calcium |
Omega 3′s, flax oil, ground flaxseeds, chia seeds, walnuts
Sesame seeds / tahini, broccoli, kale, legumes, mustard and turnip greens |
|
Soda (fizzy drinks) |
Calcium |
Sesame seeds / tahini, broccoli, kale, legumes, mustard and turnip greens |
| Popcorn |
Stress hormone fluctuations |
Meditation, breathing exercises, exercise, leafy greens, vitamin B and C |
|
Coffee Black Tea |
Sulphur deficiency
Iron deficiency
Phosphorous deficiency |
Kale, cabbage, cranberries, horseradish, asparagus, carob powder, garlic, onion
Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries
Himalayan or Aztecan sea salt, Apple Cider vinegar, kombucha Whole grains, pinto beans, pumpkin seeds, brazil nuts, lentil |
What are the best ways to fight hunger cravings?
Britney Kennedy, founder of OnPoint Nutrition, a leading nutrition counseling provider based in Philadelphia, recommends that the most effective way to fight hunger cravings is to never be hungry!
When we are hungry, our ability to make good food choices is often compromised. To avoid excessive hunger, focus on eating a combination of meals and small snacks throughout the day.
Eating more frequently will keep blood sugars more stable and decrease bouts of uncontrollable hunger. Creating meals and snacks that include the three major macronutrients (protein, carbohydrates, and fat) ensures satiety until your next meal or snack.
Food cravings don’t have to put an end to your healthy eating habits. They are your body’s way of telling you what it needs in order to function at its best. Britney Kennedy also advises that committing to live a healthy lifestyle is one of the most effective ways to stop unhealthy food cravings.