It is willpower or is it science? Why do we crave carbohydrates and sugar when we are stressed?

It is willpower or is it science? Why do we crave carbohydrates and sugar when we are stressed?

 It’s no surprise that during this current pandemic we find ourselves amidst some very real stressors. We are not only faced with concerns about our own health and the health of our loved ones, but also about being stuck at home, and potential job security and money concerns, or about not being able to be with the ones we love. These are all external stressors that can be very overwhelming.

If you are like me and the majority of people, you probably have noticed that during this time, you have been craving more carbohydrates and sugary foods. Perhaps you have even been indulging these cravings and have since had guilt over lack of willpower. While some willpower is certainly a component to claiming responsibility for our food choices and lifestyle actions, I will say this loud and clear:

There is a very real, physiological reason why our bodies crave carbohydrates and sugar during times of high stress. And this part has nothing to do with willpower!

In fact, I will go so far as to say go ahead and indulge those cravings during this time because our bodies – and our minds – might need this extra energy and comfort.

To explain my position, let’s first review what’s happening in the body during a time of stress.

First, our nervous system will prompt our body to release a hormone called epinephrine (this is the hormone that makes our heart speed up and our body to be highly alert). When epinephrine is flowing, this triggers our fight-or-flight response. Sometimes it starts and stops there (think of when someone playfully scares you… you have a moment of panic, then you realize that it was just a joke and then you relax). When epinephrine is in our system, our appetite stops because our body is preparing to put all of its energy into fighting… or fleeing (hence the “fight or flight”).

If stress persists, however, our bodies will release a hormone called cortisol which is intended to help balance our body back out and increases our appetite (a natural reaction needed to replenish our energy levels… after all, stress is like our body preparing for battle, whether or not we are physically going into battle or not). Cortisol (as with nearly everything in our body) has a very real benefit to our system if we are functioning from a balanced place. Cortisol helps manage our blood sugar levels, and it regulates our metabolism. It can even help to reduce inflammation.

But if our stress level is consistently high (a condition we call “chronic stress”), cortisol is released in larger quantities than our body has the time to clear out, so it keeps building and building in our system. When our cortisol levels are persistently too high, it can wreak havoc on a variety of bodily functions and has been linked to many other chronic health conditions such as heart disease, kidney disease, depression and more. Having chronically high levels of cortisol in our system also makes us more susceptible to stress! Once again – a vicious cycle.

As mentioned above, cortisol is intended to increase our appetite to replenish our energy stores, and also to feed our brain which can require nearly 12% more calories during an acutely stressful incident. 

Let’s get to the dirt: why do we crave carbohydrates and sugar then? Well, sugar is a form of carbohydrate. It’s the simplest form of energy we can ingest, and it’s the easiest form of energy for our brain and body to use. We need a certain amount of carbohydrates – and the sugar from carbohydrates – to fuel our bodies and minds throughout the day. 

Science has shown, though, that sugar and fats, specifically, seem to dampen the stress-related responses in our brain. At least temporarily. They will help increase the serotonin that is released in our brain (a hormone that makes us “feel good”) which brings with it feeling of comfort as well. Which is a big reason why we may subconsciously and consciously crave them during stressful times.

So what do we do about this?

The very first thing I would recommend doing is to cut yourself some slack. Not only because it’s OK to indulge from time to time and to comfort yourself, but stressing about eating foods that you might deem “bad for you” will likely prompt more stress! (That vicious cycle again).

Since most of us our stuck at home, we are adjusting to a new routine and relationship with our work-life-kitchen balance. We are closer to our kitchens, which might trigger us to snack more often.

We are also learning new strategies about how to shop at the store. We are buying more shelf-stable items (some of which are of the comforting varietal) in order to elongate the amount of time we go to the store. All of this is an adjustment. And once we learn our strategies and relax into our new lifestyle, eating 10 bags of chips and all the cookies will become less of a compulsory act.

Here is my advice to you during this time:

1.     Don’t feel guilty about indulging your cravings. You may need the extra energy right now, and once your brain categorizes food as “accessible” or “allowed,” it will relax and not feel like it’s in a scarcity mode. Therefore, you probably won’t crave it as much.

2.     Once you are ready, start coming up with strategies for including more whole foods and healthy produce into your fridge and pantry. If you have it, you’re more likely to eat it!

3.     Try adopting a mindset of “eating in addition to.” Whether or not you decide to eat the ice cream and cake, your body still needs the vitamins and minerals from whole grains and vegetables. So eat those too! You’ll notice that when you are also eating the nourishing food, your body and mind will begin to relax.

4.     Eat the rainbow. Make a game out of eating as many colorful fruits and veggies as you can. Each color plays an important role in our health, and by giving your body what it needs, it will help regulate all the functions and systems in your body better.

5.     Give yourself permission to indulge in daily acts of self-care through fun and relaxation. There is a lot we cannot control right now, so we need to balance our system by laughing more, playing more and doing things we love. If you like to read, grab a book! If you like to exercise, go for a walk or run. If you like to paint and draw, start creating art! This will help give our brain a break to filter out some of this stress and give us a sense of calm during this chaotic time.

At the end of the day, chronic stress is a very real issue, especially in America. And the best, long-term strategy for dealing with this condition is to remove ourselves from stressful situations. There are many stressors we cannot control, but if there are components you can control – or that you can take daily actions to slowly changing over time – such as through diet and lifestyle, do it! It’s one of the greatest gifts of long-term health you can give yourself.