Nutritionist explains why we crave carbs in winter and how to curb cravings

As winter approaches, many people find themselves craving heartier, carb-dense foods that provide a sense of comfort.

Health and nutrition experts at Prepped Pots powered by MuscleFood have explained why people experience these cravings as the temperature drops and how to curb them.

One of the main reasons why people crave more carbs during winter is the lack of sunlight, leading to lower vitamin D and serotonin levels.

As a result, people often try to compensate by consuming carbohydrate-rich foods in an attempt to improve their mood and energy levels.

It’s a common habit for people who struggle with SAD, also known as seasonal depression, because eating carbs generates a temporary serotonin boost.

Another explanation for winter cravings is that our bodies yearn for comfort and warmth from rich and hearty foods.

This is because carbs stimulate the release of insulin, which in turn can help regulate body temperature.

Although it’s common for people’s food intake to see a slight increase during winter months, it’s also important to know how to keep the cravings in check.

Giving in to these cravings can lead to a vicious cycle where frequent insulin spikes intensify the urge for high-carb foods.

By making informed food choices, adding essential vitamins to the diet and implementing a few simple lifestyle changes, people can curb cravings and still maintain a balanced diet during winter.

Ashleigh Tosh from Prepped Pots powered by MuscleFood.com said: “It’s natural for the seasonal changes to make us reach for comfort foods during colder months.

“As temperatures drop and daylight hours decrease, our bodies instinctively seek warmth and comfort, often leading us to crave carbohydrate-rich foods.

“However, giving in to these cravings excessively can lead to spikes in blood sugar, increasing your appetite and making it hard to stop overindulging.

“However, we can maintain a healthy diet without sacrificing the cosiness and joy of winter comfort food.

“It’s possible to use healthier alternatives to high-carb foods to prepare hearty meals which can be both satisfying and nutritionally beneficial.

“It’s also important to include more sources of vitamin D and protein into your diet, get plenty of sleep and eat consistently so you’re less likely to reach for high-fat foods for energy.”

Here are seven top tips to curb winter cravings from the team at Prepped Pots powered by MuscleFood.com:

1. Opt for healthier comfort meals 

Swap out traditional high-calorie comfort foods for hearty vegetable soups, whole-grain pasta dishes, or nutrient-packed stews. These choices offer warmth and comfort without compromising your nutrition goals.

2. Eat consistently

Maintaining a consistent eating schedule can be a powerful tool in curbing winter cravings. Having three meals and healthy snacks throughout the day helps balance blood sugar levels, reducing the likeliness of intense cravings. This approach keeps your energy levels steady and your cravings at bay.

3. Drink hot beverages

Drinking hot beverages will help make you feel cosy and full, and keep your digestive system warm which helps curb cravings. Opting for herbal teas such as peppermint, ginger or green tea will also give your immune system a boost during winter.

4. Get your vitamin D in

 Due to the lack of sunlight, our bodies struggle to get enough vitamin D during winter months. The lack of vitamin D can cause changes in appetite and intensify cravings. It’s possible to get this essential vitamin from dietary sources, including oily fish, egg yolks, and fortified foods and drinks.

5. Eat more protein and complex carbohydrates

Incorporating more protein-rich foods into your winter diet can effectively curb cravings. You should also consider introducing complex carbs from whole grains, fruits and veggies to your diet. They provide a lasting sense of fullness and help maintain stable blood sugar levels.

6. Get enough sleep

Adequate sleep is essential for regulating appetite and cravings. Quality rest helps your body maintain hormonal balance, reducing the urge to indulge in high-carb foods. During winter, it may be worth increasing your sleep hours, as you may need more rest to adjust to seasonal changes. 

7. Opt for hot lunches

When possible, try to eat hot meals for lunch to keep you feeling more satisfied throughout the afternoon. Warm foods aid digestion and gut health because nutrients from hot food are more easily absorbed.