The Science of Cravings: Why You Want What You Want (And How to Outsmart It)
MINDSET
You’re not hungry, but suddenly… you need chocolate. Or chips. Or something salty. Maybe it hits late at night or right after school or work.
Cravings are not just about willpower or bad habits. They’re chemical messages sent from your body, brain, or even gut bacteria. The key is to understand where they come from, so you can respond a smart way, not an impulsive way.
What is a craving?
A craving is an intense desire for a specific food, often high in sugar, fat, or salt. Unlike true hunger, which builds slowly and can be satisfied with healthy food, a craving feels urgent and specific. You want that food and nothing else.
Cravings can be physical, emotional, or even habitual. And while they may feel random, they usually have a deeper reason.
What causes cravings?
Blood sugar crashes. After eating a sugary or high-carb meal, your blood sugar spikes, then crashes, making your body crave more fast energy.
Stress and cortisol. Stress hormones increase cravings, especially for comfort foods that stimulate dopamine (your brain’s “feel good” chemical).
Sleep deprivation. Lack of sleep disrupts hunger hormones; ghrelin goes up (makes you hungry), and leptin goes down (makes you feel full). You crave more calories and sugar to stay awake.
Nutrient deficiencies. Craving chocolate? You might need magnesium. Craving red meat? You might need iron. Sometimes your body is asking for nutrients in the wrong language.
Emotional habits. If you always eat popcorn while watching a movie or reach for snacks when bored, your brain wires those moments as a reward.
Gut bacteria. Certain microbes in your gut feed on sugar and carbs, and can signal your brain to keep giving them what they want.
What does science say?
A 2016 study in Appetite showed that stress-eating is linked to higher levels of cortisol and emotional dysregulation.
A 2013 study in Nature Communications found that eating high-fat, high-sugar foods lights up the brain’s reward center in the same way as addictive drugs.
Research in Nutrients in 2019 found that gut imbalances can influence cravings by affecting dopamine and serotonin levels.
A 2017 study in Frontiers in Psychology revealed that people who got less than six hours of sleep had stronger cravings for junk food.
How to reduce and outsmart cravings
Balance your blood sugar. Eat protein, healthy fats, and fiber at each meal to avoid crashes.
Don’t skip meals. Long gaps between meals can lead to low blood sugar and intense cravings.
Sleep 7–9 hours. Your hormones work best when you’re rested.
Drink water. Sometimes thirst is mistaken for hunger or cravings. Try water first.
Manage stress without food. Walk, stretch, breathe deeply, journal, or talk it out before you eat emotionally.
Retrain your habits. Change the environment. If you always snack while watching TV, try moving or chewing gum instead.
Replace, don’t restrict. Want something sweet? Try berries with almond butter. Craving chips? Try roasted chickpeas or seaweed snacks.
Add nutrients. Magnesium (leafy greens, nuts, dark chocolate), iron (lentils, beans, red meat), and zinc (pumpkin seeds, eggs) can all help reduce cravings.
Final thought
Cravings aren’t a weakness. They’re signals. But not all signals are meant to be followed. By learning where they come from, you gain the power to pause, listen, and choose a better response. Because true strength isn’t never craving, it’s knowing how to handle it with awareness.