Garmt Dijksternuis, Per Moller, Magi Martens, of the KVL, Dept of Dairy and Food Science, Sensory Science Section, for the Danish Dairy Research Foundation and the Danish Government answers the question “Why do some foods taste good?” in there work titled, Basic Psychological Processes in Sensory Science.
“This question inquiries about representations fo affectionin the central nervous system rather than representations of descriptions of the material properties of the food. Descriptive processing is performed by perceptual and cognitive systems in the brain which could in principle
Those crazy Danes… Seriously though
I would approach answering your question, by separating my response into 3 categories.
1. Why do “bad” foods taste good?
2. What makes your body/mind crave certain foods
3. Advice going forward…
Why do “bad” foods taste good?
Have you ever felt you absolutely must have a piece of chocolate, a potato chip (oh, let's get real -- an entire bag of potato chips), or a box of Krispy Kremes? Most often, the foods we crave are processed carbohydrates. These change the brain's chemistry, increasing the level of serotonin, our feel-good neurochemical.
In pregnant women, cravings are most likely hormonal. Studies have shown that women get food cravings, or appetite changes, when they're taking the hormone progesterone for birth control or to relieve symptoms of menopause.
Is there any rhyme or reason to what you'll reach for? Elizabeth M. Ward, MS, RD, (a freelance writer and nutrition consultant). says fatty, sugary, or salty foods are the most common -- hence the pickles and ice cream.
For more information for a sample set, see http://www.utzsnacks.com/caUTZNutritionChart.shtml
What makes your body/mind crave certain foods
There are two main causes for cravings… physiological causes and psychological causes"
"It's important to distinguish whether your craving is physiological or psychological," says Rebecca Wilborn, director of the Midtown Diet Center in New York City. "Pay attention so that you can determine whether you are feeling actual hunger in your stomach."
Physical cravings may be a result of low fat intake or low blood sugar. For many of us, the mid-afternoon cravings we feel are merely our body's way of telling us it has been too long since lunch and we actually need to eat. A piece of fruit, yogurt, or a handful of nuts can get the blood sugar levels back up and keep us from reaching for the no-no snacks we think we're craving, according to Wilborn.
Emotions play a big part in food cravings, too, Wilborn says. "When we're stressed, anxious, frustrated, lonely ... all those feelings can trigger our cravings." She adds that we may have memories of how good certain foods made us feel when we were younger.
Sensory triggers, like smells and visual cues, can also set off cravings, says Wilborn. If you walk by the pizza stand on your trip through the mall, chances are you're going to start salivating.
However, more and more research accepts that food and addictive behavior can and often do go hand in hand. Overeaters Anonymous believes the problem is a disease and affects people mentally, physically, and spiritually.
According to James Braly, MD, medical director of York Nutritional Laboratories and author of Food Allergy Relief., food cravings are not a sign of weakness on your part. If you crave certain foods like cereals, grains, and sugar, you may actually be addicted to them,
People with a food addiction may have symptoms like headaches, insomnia, irritability, mood changes, and depression, Braly says. They can relieve these symptoms -- but only temporarily -- by eating the foods they crave.
Furthermore, new research shows that it's not just willpower -- or lack thereof -- that makes us behave like this. Our brain has a role in this equation, says Charles Billington, MD, president of the North American Association for the Study of Obesity and professor of medicine at the VA Medical Center in St. Paul, Minn.
"The brain controls appetite, food intake, activity choice, and has a role in the regulation of our metabolism." Additionally, chemicals in the brain that allow us to feel pleasure, such as dopamine and opioids, regulate the ingestion of food as well as other substances, including drugs and alcohol, says Billington, who presented research on this topic here at the annual meeting of the American Diabetes Association.
The result is what we eat, how much we eat, when we eat, and potentially why we eat. "It's not just about willpower," he says. "The thinking behind this is that reward or motivation may be driving food intake and if we interfere, we may be helpful in managing the problem."
Advice going forward…
Given that we know that certain food tend to be more addictive, knowing that there are different causes that induce cravings, I would offer the following advice…
Boost Serotonin Right
"People with food cravings may actually have neurochemical and hormonal imbalances that trigger these cravings," Braly says. If you think you may be serotonin-deficient and want to increase your serotonin levels without resorting to a pint of mint chocolate chip, Braly suggests trying these alternatives:
• Identify and eliminate suspected food allergens -- paying special attention to gluten (wheat, rye, oats, etc.) and milk products.
• Avoid alcohol. (well… yeah do the best you can)
• Avoid stimulants like caffeinated drinks, cigarettes, and amphetamines.
• Increase your exposure to bright light or sunlight to 1-2 hours a day.
• Get 60 minutes of moderate or moderately intense exercise every day.
• Make sure you get enough deep, restful sleep every night.
Although they have not been proven to be helpful, certain supplements might help, according to Braly. These include:
• 5-hydroxytryptophan (5-HTP)
• Ginkgo biloba
• Acetyl-L carnitine
• St. John's wort
• Vitamin B-6
• NADH (vitamin B-3 derivative)
• SAMe (S-adenosyl-L-methionine)
Body or Mind? How to Cope
If you're not physically hungry, Wilborn offers several recommendations for handling your cravings:
• Brush your teeth and gargle with an antiseptic mouthwash like Listerine. "Part of wanting to eat is the taste. Nothing tastes good after you've gargled with Listerine," Wilborn says.
• Distract yourself. "Take yourself out of the situation for 45 minutes to an hour," says Wilborn. "Then if you still want whatever it is you're craving, have a small amount."
• Exercise.
• Relax with deep breathing exercises or meditation.
• Choose a healthy substitute. If you want ice cream, spoon up some fat-free, sugar-free ice cream, frozen yogurt, or sorbet. Wilborn also recommends freezing a container of Dannon Light yogurt. "It takes on a wonderful consistency," she says. If you want potato chips, try baked tortilla chips instead.
• Listen to your cravings. If you want something salty, you may very well need salt. Add salt to your food instead of having salty snacks.
• If you know what situations trigger your cravings, avoid them if possible.
• Drink at least 64 ounces of water a day. "Often hunger is a signal that we're thirsty," says Wilborn.
But allow yourself some moments of weakness, too. "Give in now and then," Wilborn says. "It's really not healthy to be so rigid."
Jennifer Grana, a registered dietitian with the Dr. Dean Ornish Program for Reversing Heart Disease in Pittsburgh, agrees that if there is no medical reason for you to avoid your favorite snacks, you should cut yourself some slack. "If you're reaching for a bag of chips only now and then, that's OK." As long as 80% of your food intake is good for you, you can play with that other 20%, she says.
Think of your favorite foods as a reward, she says -- a small treat after you've finished your exercise for the day, perhaps. "Don't think of a food craving as a negative," she says. "For most people, anything is OK in moderation."
If you need more support, I highly recommend the site www.Overeatersanonymous.org for more information.