It’s freezing outside, so you don’t feel like working out or eating that three-day-old vegetable soup you packed for lunch. Instead, you’re thinking of going out and getting a big piece of lasagna from the little Italian place down the road. Then, while you’re at it, you’ll get a slice of their Tiramisu. Not what you’d usually eat, but hey, you’re cold and you’ve got cravings.
Are you one of the many who suffer from intense carb cravings in winter? Many people believe that this could be linked to lower temperatures and a drop in activity levels, but its source is actually biochemical.
In winter our serotonin levels, or ‘happy hormones’, drop due to a reduction in vitamin D levels, which we need to activate the genes that produce serotonin. This is because winter days are shorter and not much of our skin gets exposure to sunlight since we’re bundled up in layers of clothing when we’re outside. So when vitamin D is scarce, our bodies find other ways to increase production. That’s when our hormonal system steps in and prompts us to eat more carbs and sugar, as this then helps release serotonin.
Obviously if you continuously give in to strong cravings of carbs and sugar, it could lead to a fair amount of winter weight gain. Don’t worry though, there are options to help you check yourself:
Option 1:
Make sure you take a good vitamin D3 supplement. To improve its absorption rate, take it with sources of good, healthy, saturated fats, as it is a fat-soluble vitamin.
Option 2:
Spend some time exposing as much as your skin to the winter sun. This will warm you up and boost your Vitamin D levels.
Option 3:
Make better food choices. You don’t have to completely avoid carbs, but by choosing healthier carbs, you can limit the impact your cravings have on your weight and waistline.
Six ideal food swaps would be:
Dark chocolate instead of milk chocolate
You don’t have to completely give up chocolate, just swap the milk chocolate for some magnesium- and antioxidant-rich dark chocolate. 70% cocoa content or higher is the better option. Along with being a better alternative, there is also evidence that shows dark chocolate can help to improve insulin sensitivity and reduce blood sugar.
Cauliflower rice or quinoa instead of rice
Cauli rice is a nutritious low-carb sub to rice, whereas quinoa is a fantastic whole grain replacement for the simple and often processed rice grain.
Sweet potato chips instead of potato chips
Your everyday potatoes have a high GI, meaning they spike blood sugar levels which can enhance cravings. While sweet potatoes are still a good source of carbs, they’re also high in fibre, contain some protein, and are full of nutrients like vitamin A, E, C, and B vitamins, as well as manganese, making this spud the better compromise.
Nut milk instead of dairy milk
Dairy is a great source of protein, but is full of lactose that can cause congestion, which you don’t want in flu season. Opting for nut milk will ensure you’re still getting a good amount of protein, along with good monounsaturated fats. Nut milk is also known to be substantially lower in calories than it’s dairy counterpart as even low-fat or skim milk can contain added sugars to boost the flavour profile owing to the loss of fat content.
Hot cocoa instead of hot chocolate
Store-bought hot chocolates may be tasty, but they contain a whole lot of no-no ingredients such as preservatives, hydrogenated oils, modified milk solids, loads of sugar and artificial sweeteners. Rather go for a hot cuppa cocoa, packed full of antioxidants and flavonoids. It also contains less fat than chocolate.
Rolled oats instead of cereal
Cereal may be a quick and easy breakfast option, however these over-processed and often sugar-laden foods spike blood glucose, which can leave you tired and fighting off cravings come mid morning. Rather choose a warm bowl of rolled oats. It’s a complex carb, which means that your blood glucose levels won’t spike. They’re also gluten-free whole grain and are a source of important vitamins, minerals, fibre, and antioxidants.
Author: Logan Leigh Rix
Logan blends her passion and profession by working as a digital and social media marketer and content creator in the fitness, health and wellness industry. She’s also a personal trainer, former Face of Fitness finalist and Fitness Magazine featured athlete.
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