5 common foods that can trigger cravings

Broccoli didn't make the list

Chips are typically high in salt and saturated fat, which can stimulate the brain's reward centre. Image: Getty

While we're all for moderation, palatable foods filled with sugar, salt and unhealthy fats can trigger cravings and mess with your blood sugar levels.

 

Indulging in treats is a part of life, but some foods are notorious for triggering cravings. While it's essential to maintain a balanced diet, being aware of these foods can help you make different choices and manage your cravings. 

As most of us have experienced, cravings are intense, often irresistible urges to consume specific foods, even when you're not hungry. They are driven by the brain's need for a ‘reward’ which can be linked to the release of feel-good chemicals, such as dopamine.

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Cravings are influenced by the brain's complex reward system, primarily involving the hypothalamus, amygdala, and nucleus accumbens. The hypothalamus regulates appetite and hunger, while the amygdala processes emotions and memories, including those associated with pleasurable food experiences. 

The nucleus accumbens, a part of the brain's reward circuit, releases dopamine in response to rewarding stimuli, like the taste or smell of certain foods. When dopamine is released, it reinforces the desire for that particular food, creating a cycle of cravings. 

Cravings can be intensified by factors such as stress, emotional eating, or specific food cues, like the sight or smell of a favourite treat. Being aware of these triggers and the brain's reward system can help you manage cravings and make healthier choices for long-term weight management. Ahead, five of the most common.

While delicious, refined carbohydrates like pancakes can trigger cravings. Image: Getty

Chips and soft drink 

Hyper-processed foods high in calories, added sugars, salt, and saturated fat are major triggers for cravings. Chips and soft drinks are prime examples of such foods, and they can significantly contribute to the development of cravings and weight gain.

Chips are typically high in salt and saturated fat, which can stimulate the brain's reward centre. 

The combination of the crispy texture and savoury taste of chips can create a strong sensory experience that reinforces cravings. Additionally, the high salt content can lead to an increased desire for more salty snacks, which perpetuates the cycle of craving and consumption.

Soft drinks, on the other hand, are packed with added sugars, artificial sweeteners, and empty kilojoules. Consuming high amounts of sugar causes a rapid spike in blood sugar levels, followed by a sharp drop. This sudden decrease in blood sugar can leave you feeling hungry and craving more sugary treats. Furthermore, the sweet taste of soft drinks can activate the brain's reward system, releasing dopamine, and encouraging the desire for more sweet and calorie-dense foods.

Both chips and soft drinks lack essential nutrients and can contribute to excessive calorie intake. Consuming these items regularly can lead to weight gain, increase the risk of chronic health issues, and reinforce the cycle of cravings. By being aware of the effects these hyper-processed foods have on the brain and cravings, you can make better choices and manage your intake for a healthier lifestyle.

Soft drinks are packed with added sugars and artificial sweeteners. Image: Getty

White pasta and bread

White pasta and bread are examples of refined carbohydrates that can trigger cravings and impact your weight management. These foods are made from refined grains, which have been stripped of their bran and germ during processing, resulting in a significant loss of fibre, vitamins, and minerals.

The lack of fibre in white pasta and bread means that they are digested and absorbed rapidly by the body, causing a spike in blood sugar levels. The rapid absorption can lead to a quick release of insulin to lower blood sugar levels, which, in turn, can cause blood sugar levels to drop abruptly. This sudden drop can leave you feeling hungry again and craving more carbohydrate-rich foods, leading to overeating and potential weight gain.

In contrast, whole-grain pasta and bread contain more fibre, which slows down the digestion and absorption process, helping to maintain stable blood sugar levels and providing a more prolonged feeling of fullness. Consuming whole-grain options can help control cravings and promote healthier eating habits.

Cravings can be intensified by external factors such as stress. Image: Getty

Pastries

The combination of flavour and mouthfeel of pastries stimulates the reward region of the brain, leading to cravings. These foods can also trigger the release of hormones like insulin, cortisol, dopamine, leptin, and ghrelin, which play a role in appetite and cravings.

Lollies

Sweets and lollies are generally made with high fructose corn syrup and can trigger the desire to keep eating. A study published in NLM suggests that consuming fructose can cause leptin resistance, leading to feelings of constant hunger and potential obesity.

Ice cream is the perfect balance of sweet, salty and creamy. Image: Getty

Ice cream

The ‘bliss point’ in ice cream, which is the perfect combination of sweetness, saltiness, and creaminess, makes it hard to resist. We are especially vulnerable to these cravings when under stress or experiencing negative emotions, as these foods can act as a salve on a wound. A study published in NLM found that high-kilojoule, fatty, and sweet foods caused rats to compulsively overeat, releasing feel-good neurochemical dopamine, similar to the effects of addictive drugs. Consuming these types of foods can also stimulate the release of metabolic, stress, and appetite hormones such as insulin, cortisol, dopamine, leptin, and ghrelin, all of which play a role in cravings.

By being mindful of these six foods and their potential impact on cravings, you can make healthier choices and manage your weight more effectively. Incorporate a balanced diet with whole foods, plenty of fruits and vegetables, and lean proteins to maintain overall health and wellbeing.

Faye James is an Accredited Nutritionist, a Member of Nutrition Council Australia, an associate member of the Australian Menopause Society, a Recipe Developer and the author of cookbooks The Menopause Diet (2023) The 10:10 Diet (2019) and The Long Life Plan (2018) and a food, beauty and health journalist with over 20 years of experience. You can follow her on Instagram @fayecelinejames.

Originally published as 5 common foods that can trigger cravings