Reducing Simple Carbohydrates to Curb Food Cravings: Why Women Benefit More Than Men
Dr. Patricia Mills, Wholistic MD
Transforming Women's Health with Root Cause Solutions for Lifelong Wellness
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In the Spotlight
Reducing Simple Carbohydrates to Curb Food Cravings: Why Women Benefit More Than Men
When it comes to managing food cravings, particularly sweet cravings, one key strategy stands out: reducing the intake of simple carbohydrates. For many, cutting back on simple carbs—found in foods like white bread, pastries, and sugary snacks—can lead to a noticeable decrease in those hard-to-ignore cravings. Interestingly, research shows that women tend to experience better results than men when it comes to controlling food cravings through this approach.
The Role of Simple Carbohydrates in Cravings
Simple carbohydrates are quickly broken down by the body into glucose (sugar), which causes a rapid spike in blood sugar levels. This surge triggers the release of insulin, a hormone that helps cells absorb glucose. Once blood sugar drops, often to levels lower than before, it leaves you feeling hungry again—creating a cycle of cravings, particularly for more sugar or refined carbs.
This cycle is even more pronounced when it comes to sweet cravings. Sugary foods light up the brain's reward centers, similar to the way addictive substances do, making you crave even more. Reducing simple carbohydrates helps to break this cycle by stabilizing blood sugar and insulin levels, leading to more consistent energy and fewer cravings.
Why Women See Better Results
Several biological and hormonal differences help explain why women may experience better results than men in reducing cravings by cutting simple carbohydrates.
1. Hormonal Fluctuations
Women experience monthly hormonal fluctuations related to the menstrual cycle, which can affect hunger, cravings, and how their bodies metabolize carbohydrates. For example, the drop in estrogen and serotonin before menstruation often triggers an increase in cravings for sweets or comfort foods. However, when women reduce their intake of simple carbs, they stabilize their blood sugar levels, reducing the intensity of these hormonal-driven cravings.
On the other hand, men’s hormonal levels remain more stable, and they are less prone to experiencing dramatic shifts in hunger and cravings based on their monthly cycle. While both genders benefit from fewer blood sugar spikes, the impact of cutting simple carbs is often more noticeable for women due to these hormonal dynamics.
2. Insulin Sensitivity
Studies suggest that women are generally more sensitive to insulin fluctuations compared to men. Women who reduce their intake of simple carbohydrates often see improvements in insulin sensitivity, leading to more stable blood sugar and fewer cravings for sugary foods. Since women are more likely to experience intense sweet cravings due to blood sugar drops, this dietary change is especially beneficial for them.
3. Stress and Emotional Eating
Women are also more prone to stress-induced eating, often opting for sugary or high-carb foods as a way to cope. This behavior can be driven by the hormone cortisol, which is released during periods of stress. Simple carbohydrates offer a quick source of energy and a temporary boost in mood, but the subsequent crash leads to more cravings.
By reducing simple carbohydrates, women can prevent the blood sugar rollercoaster that exacerbates stress-related cravings, leading to better emotional regulation and fewer urges to reach for sweets.
Breaking the Cycle: Practical Tips
Here are some practical tips for reducing simple carbohydrates to improve cravings:
Conclusion
Reducing the intake of simple carbohydrates is an effective strategy for curbing food cravings, particularly those for sweets. While both men and women benefit from this approach, women often experience more pronounced improvements due to hormonal fluctuations, insulin sensitivity, and the impact of stress on cravings. By stabilizing blood sugar levels and adopting a balanced diet, women can break free from the cycle of cravings and enjoy more consistent energy and well-being.
ADDITIONAL RESOURCE:
For a deeper dive, here is an episode on The Wild Wisdom Show where I cover the root causes of food cravings and what to do about them: CLICK LINK
References:?
Anguah et. al. (2019). Changes in Food Cravings and Eating Behavior after a Dietary Carbohydrate Restriction Intervention Trial. Nutrients, Dec 24;12(1):52. PMID: 31878131.
Gado et al. (2024). Sex-based differences in insulin resistance. J Endocrinol.Feb 12;261(1):e230245. PMID: 38265844.
Gower BA, Goss AM.(2015). A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes. J Nutr. Jan;145(1):177S-83S. Epub 2014 Dec 3. PMID: 25527677.
Ludwig, et al. (2002). High glycemic index foods, overeating, and obesity. Pediatrics, 110(3), e29. PMID: 10049982.
Pelchat, M. L. (1999). Food cravings in young and elderly adults. Appetite, 32(2), 125-133. PMID: 9989905.
Dye, L., & Blundell, J. E. (1997). Menstrual cycle and appetite control: implications for weight regulation. Human Reproduction, 12(6), 1142-1151. PMID: 9239673.
Epel, et. al. (2001). Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1), 37-49. PMID: 11070333.
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Musazadeh et al. Vitamin D protects against depression: Evidence from an umbrella meta-analysis on interventional and observational meta-analyses. Pharmacol Res. 2023 Jan;187:106605. PMID: 36509315.
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About Dr. Patricia
Dr. Patricia is a Medical Doctor with a root cause approach to women’s health. Also a published and internationally recognized Researcher, she is a passionate advocate for your empowered health transformation.??
Dr. Patricia works with women who want root-cause solutions for their health concerns so they can look, feel and be their BEST, for life.?
She’s gone far beyond what’s been taught in medical school and medical residency training as a Physical Medicine and Rehabilitation specialist.?
She’s pursued additional training in Functional Medicine (a.k.a. root-cause medicine), and merged this knowledge with research-backed science and ancient wisdom to support your Four Pillars of Whole-Body Health: ?? Gut Health, ?? Hormone Balance, ?? Stress Response,and ?? Toxins Tolerance.?
Please visit www.drpatriciamills.com if you’re ready to take action on your health and work with Dr. Patricia.
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