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Ever have those days when you’re suddenly craving carbs? All you can think about is pizza, pasta, and ALL the bread. But before you demolish a whole loaf of sourdough, let's chat about how to handle those cravings without ditching your healthy eating goals.

First things first: carbs are not the enemy. They're actually an essential part of a balanced diet and provide our bodies with the energy we need to function. The key is understanding which carbs to choose and how to incorporate them into our meals in a way that supports our overall health and well-being.

The science behind carb cravings

So why do we crave carbs in the first place? It turns out there's some pretty fascinating science behind those persistent urges. When we eat carbohydrates, our bodies break them down into glucose, which triggers the release of serotonin—often called the "feel-good" hormone. This little chemical boost can make us feel happier and more relaxed, which might explain why we reach for carbs when we're stressed or tired.

Plus, our brains run primarily on glucose for energy. When blood sugar levels dip, it's not uncommon for the body to signal a craving for quick-energy carbohydrates. It's like your brain is sending out an SOS to send those carbs ASAP! 

Choosing the right carbs

Okay, so how do we satisfy those cravings in a healthier way? The goal isn't to eliminate carbs entirely—we just want to make smarter choices to keep us feeling satisfied and energized - and a program like Noom can help you with that.   

But how? Make complex carbohydrates your new best friend. These are the carbs that take longer for your body to break down, providing a steady release of energy rather than a quick spike followed by a crash. Think whole grains, legumes, and veggies. These foods are not only rich in nutrients but also high in fiber, which helps keep you feeling full and satisfied.

Some great complex carb options include:

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• Quinoa
• Brown rice
• Sweet potatoes
• Lentils
• Whole grain bread
• Oats

On the flip side, simple carbohydrates—like those found in white bread, pastries, and sugary snacks—are quickly broken down by the body, leading to rapid spikes in blood sugar. While they might provide a temporary energy boost, they often leave us feeling hungry and craving more soon after.

Balancing your plate

When you feel those carb cravings hit, instead of reaching for a bowl of pasta alone, try creating a balanced meal that includes protein, healthy fats, and fiber alongside your carbohydrates. This combination helps slow down digestion, keeping you fuller for longer and preventing rapid spikes in blood sugar.

So, if you're craving pasta, opt for whole grain noodles and pair them with a lean protein like grilled chicken or tofu, plenty of vegetables, and a drizzle of olive oil. Not only will this satisfy your carb craving, but it will also provide a well-rounded meal that keeps you satisfied. You can also get creative with flavors by adding herbs, spices, or some freshly squeezed lemon. 

Timing is everything

Believe it or not, when you eat can be just as important as what you eat. Many people find that their carb cravings are strongest in the evening. While there's nothing wrong with eating carbs at night, consuming a large portion of your daily carbohydrates earlier in the day can help stabilize blood sugar levels and reduce those pesky nighttime cravings.

Try front-loading your carb intake by including complex carbohydrates with breakfast and lunch. This strategy can help provide sustained energy throughout the day and may reduce the intensity of evening cravings.

Mindful eating practices

Sometimes, what we perceive as a carb craving might actually be a sign of something else. Are you truly hungry, or are you bored, stressed, or tired? Mindful eating can help you tell the difference between real, physical hunger and those tricky emotions that sometimes disguise themselves as cravings.

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Before giving in, take a moment to check in with yourself. Ask why you're reaching for that particular food. If you determine that you're genuinely hungry, choose a balanced snack or meal that includes complex carbohydrates along with protein and healthy fats.

Satisfying carb alternatives

When the cravings hit hard, and you're looking for something to munch on, there are plenty of healthier alternatives to satisfy that urge without derailing your health goals. Here are a few ideas:

• Roasted chickpeas (crunchy and satisfying)

• Air-popped popcorn (low in calories but high in fiber)

• Veggie sticks with hummus (crunchy veggies paired with protein-rich hummus)

• Greek yogurt with berries and a sprinkle of granola (creamy, sweet, and crunchy)

• Apple slices with almond butter (the perfect mix of sweet and savory)

Remember, it's all about finding balance and making choices that work for your body and lifestyle. There's no one-size-fits-all approach to nutrition, and it's always okay to enjoy your favorite carbs in moderation.

Craving carbs is a normal part of being human. So, instead of fighting them or feeling guilty, focus on making informed choices that nourish your body and satisfy your taste buds. By opting for complex carbohydrates, balancing your meals, and practicing mindful eating, you can enjoy the foods you love while still maintaining a healthy lifestyle.

Blair Sharp is a freelance writer who lives in Minnesota with her husband and son. Her words have been published in various publications, including Parents, SheKnows, The Bump, and Insider. You can find her watching reality TV and sharing too many reels with her friends when she's not writing. To connect with Blair, find her on LinkedIn and Instagram, or head to her website www.blairsharp.com

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