Refined carbohydrates such as sweets, white bread or pasta are broken down very quickly, resulting in a rapid rise, followed by a rapid drop in blood sugar. This translates in a blood sugar high, followed by a blood sugar crash. This drastic rise and fall explains why you feel hooked to refined carbs. After your sugar crash, your body is craving that sugar high again, and that's where the cycle begins... eat lots of carbs, eventually crash, crave more carbs, crash again, so on and so on.

On the other hand, high fiber carbohydrates (such as whole grains, fruits and vegetables) or a high carb meal mixed with a little protein (fruit and yogurt, sandwich, cereal and milk) will cause your blood sugar to rise and fall much more slowly. The fiber and the protein slow digestion and allow your blood sugar to increase and eventually fall gradually. This slow rise and fall in your blood sugar will give your body a steady fuel source and keep you feeling full and satisfied from your meal or snack much longer. By substituting sweets with healthier carbs, you can end the cycle and end up feeling more energized.

2. Serotonin: Eating a high carbohydrate meal results in a serotonin release. What is serotonin? Serotonin is a chemical produced in the brain that regulates sleep, reduces pain and appetite, creates a feeling of calm, and improves mood. The ultimate "natural anti-depressant"! No wonder carbohydrate cravings often occur when you are stressed, tired, or feeling emotional! It's an attempt to self medicate and feel better. Additionally some people have lower serotonin levels than others, which causes them to be "carbohydrate sensitive", craving carbs more often than others.

3. Endorphins: While serotonin levels may take about an hour to peak, endorphins, your body's own morphine-like chemicals go into effect immediately upon eating sugary foods. You may have heard endorphins referred to before because they are also released during and after intense exercise -- creating the famed "runner's high." So after eating carbohydrates you have the immediate feeling of satisfaction produced by endorphins, and the lingering feeling of satiety produced by serotonin. No wonder we all love them!

Why is the craving a problem?
There is nothing wrong with a LITTLE carbohydrate snack to improve your mood and energy level. The problem is that these snacks are often not little, and are also often highly processed sweet or salty foods with few nutrients and a lot of fat. Sugar is a concentrated form of calories with no other nutrients. A diet heavy in processed snack food is a set up for weight gain and potential vitamin and mineral deficiencies.

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