That midnight instant noodle, thirst for a sweet soda after dinner, chocolates in between meals or the desire for fried food—we have all been guilty of this and more. However, these can spell havoc for your health. Some experts even see it as a sign of deficiency.

Aarti Babhoota, holistic health and lifestyle coach, certified nutritionist, and community director at Vaatalya retreat in Himachal Pradesh, shares all you need to know about cravings.

Cravings or deficiency?

Our ancestors had regular, simple meals without the concept of cravings. However, a shift occurred with the rise of processed and trendy diets. “The availability of food 24/7, along with the pursuit of healthy substitutes, led to imbalanced eating habits. Diets began to focus on excluding traditional foods, promoting substitutes, and counting calories without considering nutrient ratios,” says Babhoota.

This departure from real, wholesome foods created deficiencies, triggering cravings. “As we opted for packaged and processed alternatives, our bodies craved for the nutrients found in natural foods. The obsession with cutting out certain foods and embracing new trends contributed to increased sugar consumption,” says Babhoota. The body, lacking essential nutrients, rebelled. “To address this, it’s crucial to prioritise nutrient-to-calorie ratios over calorie counting, and return to a balanced, whole food-based diet for true satiety and health,” she says.

Emotional eating

Babhoota emphasises that emotional eating is often a result of neglecting the body’s physiological needs. Instead of focusing on overall wellbeing, there’s a tendency to fixate on calorie counts, nutrient ratios, and specific diets, leading to emotional imbalances. “Insufficient physical activity, inadequate sleep and poor nutrition contribute to emotional and mental instability. Periods-related discomfort, such as cramps, can be exacerbated by the lack of nourishment, neglect of traditional foods like homemade pickles and chutneys, and essential vegetables,” says Babhoota.

The shift towards unfamiliar foods disrupts gut health, resulting in nutrient deficiencies and hormonal imbalances. “This, in turn, affects energy levels, skin and hair health, prompting reliance on supplements. Taking control of emotional eating involves prioritising holistic wellbeing, including mindful food choices, proper sleep, reduced dependency on gadgets, regular exercise and self-sufficiency,“ says Babhoota. Addressing these aspects fosters a healthier relationship with food and also emotional wellbeing.

Age-old myths

There’s an old belief that cravings suggest that a certain food is necessary and your body is demanding it. That couldn’t be further from the truth. In fact, Babhoota calls it a big myth. “We very casually say that, oh, I’m on my period, so I am craving for this food; I’m pregnant, so my body is asking for this food, or I’m feeling depressed or anxious and my body is asking for this food,” she says.

Contrary to popular belief, cravings for certain foods, especially during periods or pregnancy, do not necessarily reflect the body’s genuine needs. “This misconception is often fuelled by media, advertisements and the pervasive availability of diverse food options. Historically, individuals managed these situations without succumbing to cravings for unhealthy choices. Traditional lifestyles involved holistic living, incorporating healthy eating, physical activity, and strong emotional support within family structures,” says Babhoota. Maintaining a balanced lifestyle, including a nutrient-rich diet, reduces such cravings.

Mindful eating

Babhoota shares several tips that one can include in their everyday life. “Start your day with a nourishing meal and continue with balanced meals throughout the day,” she says. Next, she asks us to engage in mindful eating, using all our senses and avoiding excessive gadget usage during eating. “Exercise regularly and maintain high activity levels to support your overall wellbeing. Include mid-meals to provide essential nourishment between main meals,” she adds.

Babhoota asks us to focus on a balanced plate with all necessary macronutrients and micronutrients. “Avoid categorising foods into exclusive groups (carbs, protein, fat) and aim for a diverse diet. Mindful eating helps the body absorb nutrients efficiently and aids in better digestion,” she says.

Babhoota is all for occasional cravings, such as homemade desserts or sometimes other desserts, without depriving the body of essential nutrients. “Prioritise sufficient sleep and regular exercise to enhance overall health and manage cravings effectively. While supplements can be beneficial, they should complement a lifestyle that includes exercise and activity for optimal results,” she says.

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