28 October 2023 , 07:54
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Two top nutritionists have revealed the reasons you might suddenly crave something sweet after eating dinner and how to combat them.
It can become a habit to venture back into the kitchen a few hours after dinner and budge a savoury snack out of the way for chocolate instead. But although this might seem harmless, such food choices can be jammed with calories, fat and sugar.
Rachael Richardson, founder of Nutrolution, and Allyson Brigham, of Los Robles Regional Hospital in California, believe the cause behind sweet cravings can be linked to things including an improper diet or stress. They have shared four problems which could be the root reason behind the snacking.
Diets
Ms Richardson highlighted a craving can surpass hormones such as ghrelin and leptin can surpass signals to the brain to stop eating. For example, people who follow the keto diet have to drastically cut carbohydrates from their diet which can cause people to crave carb-focused sweets, reports Daily Mail. However, she warned that not getting enough carbs can lead to low blood sugar which prompts the body to want sugary snacks. "People following a keto diet might want something sweet to satisfy that nutrient need," she said.
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Vitamin deficiencies
The expert also highlighted how immediately grabbing sweets after mealtime can suggest vitamin deficiencies such as iron, calcium, magnesium, and zinc. She highlighted how magnesium can support the regulation of insulin production, which helps maintain low sugar levels. A lack of this vitamin can spark dessert cravings.
Sensory-specific satiety (SSS) also known as 'dessert stomach'
Dessert stomach is when eating a specific food becomes less enjoyable because it makes you feel too full. Sometimes, eating a different type of food such as cake or candy becomes more desirable because it makes you feel less full. But this can turn problematic as you'll be likely to pick it up more.
Feel-good chemicals such as serotonin and dopamine can also be linked to sweet cravings. This is because sweet foods can switch on the brain's reward system, known as the mesolimbic dopamine system, which causes neurons to release a lot of dopamine. This can cause issues as it makes the brain believe it is a positive experience which can make the behaviour become a habit. "Sweets can trigger the release of serotonin, making you feel happier and more relaxed," Ms Brigham explained. "Over time, eating something sweet after dinner can become a habitual behaviour. Your brain forms associations, and your body starts to expect this sugary treat as part of your evening routine."
Stress and emotional distress
As mentioned above, mood can be associated with eating habits. This can cause you to binge on sweets in the hopes of another dopamine release. Ms Brigham suggested ensuring your dinners have more nutritional variety to help reduce the cravings. She also recommended ditching candy for sweet fruits with Greek yoghurt or almond butter. "Ensure your dinner includes a balance of protein, fibre, and healthy fats to promote satiety and reduce post-meal cravings," she said.