Question 2: What are healthy alternatives to normal unhealthy foods that taste just as good?
The 2 most common factors when it comes to craving unhealthy foods are biological and physiological factors. As humans have evolved, we no longer have to consume certain levels of foods to survive harsh winters or dry summers. Our bodies still crave the same foods, and our brain tricks us into thinking we need it. When dealing with stress and anxiety, the desire to eat unhealthy foods rises for it produces dopamine, which counteracts the anxiety and stress.
Biological factors:
(1)Sugar and fat addiction: The brain’s reward system can be triggered by eating unhealthy foods, especially those that are heavy in fat and sugar. These foods cause the release of dopamine, a neurotransmitter linked to reward and pleasure, which sets up a cycle of consumption and cravings akin to addiction.
(1)Evolutionary preferences: In order to survive times of food scarcity, our ancestors evolved a craving for high-calorie foods. We are predisposed to seek out and enjoy calorie-dense foods, which are typically processed, unhealthy foods in today’s world, because of this evolutionary trait.
Psychological factors:
(2 )Stress and emotional eating: People who are experiencing stress, anxiety, or other emotional states may turn to food for solace. Foods heavy in fat and sugar have the ability to momentarily elevate mood by raising serotonin levels, a neurotransmitter connected to emotions of happiness and well-being.
(2) Reward and craving cycle: Bad food consumption can set off a reward-craving cycle. People are more likely to crave and eat these foods in the future because they feel good after eating them. This reinforces the behaviour.
(3)A chart from upfit shows healthy alternatives to certain foods, but I will be including foods that you may not think has a large impact, but in reality do. The foods and condiments added to the main foods has an impact on the calorie and healthiness of the food. Things such as butter and oil impact the fat levels and can effect the different levels of vitamins.
(3) A food as simple as potatoes, the way they are cooked has a huge impact on how healthy they are. Swapping out the fries and the deep fried potatoes, replace it with mashed, roasted or baked potatoes. Swapping out simple foods like plain white rice with brown rice can also help your diet, for it contains for vitamins. Instead of using mascarpone, which contains (%47.5 fat), using cream cheese (%9 fat) can lower fat intake largely. Other alternatives for meats and sugary foods are included in the chart added, and the resource is overall very useful when searching for healthy alternatives and learning more about unhealthy foods and why you crave them.
(4) Another chart shows healthier alternatives to not so basic foods, such as pasta.
Regular pasta-> zucchini/squash pasta
Cocoa powder-> Cacao powder
White sugar -> raw honey, pure maple syrup, coconut sugar
Hope that this expands your knowledge on unhealthy foods and if you want to learn more make sure to check out the resources underneath! 🙂
References:
- By: Liz Necka, Ph.D., National Institute on Aging ( May 18-19 2023) Research on Biopsychosocial Factors of Social Connectedness and Isolation on Health, Wellbeing, Illness, and Recovery: Second Annual Virtual Grantees Meeting Summary (nih.gov)
- By: Brittany Gibson, fact checked by Isaac Winter (Updated May 15 2024) Why We Crave | Psychology Today Canada
- By: Lynn Erdmann (B.Sc. Nutritional Science) (Updated Nov 2 2021) Healthy alternatives to unhealthy foods (with chart) (upfit.io)
- https://naturalon.com/wp-content/uploads/2017/12/HealthySwaps1
