We all know that not all carbs are created equal, but how exactly do refined carbs versus whole food carbs impact our cravings and hunger signals? Why do some foods seem to hijack our hunger cues altogether?
Dr. Anayanci breaks down what she’s seen—both in research and clinical practice—about how cravings are shaped by processed foods, sweetness levels, and even your movement habits.
Highlights from our conversation:
The food industry’s “bliss point”: Combining sugar, salt, and fat creates hyper-palatable foods that can drive cravings way beyond what natural foods do. In rat studies, access to salty and fatty food led to consuming way more sugary water than sugar alone.
Cravings depend on context: Pairing a soda with a big burger and fries can make you crave more soda, but pairing it with a salad? Not as much.
Processed food affects brain hunger cues: Highly processed foods can hijack how your brain interprets hunger signals, making it harder to recognize true fullness or cravings.
Skepticism, not fear-mongering: While processed foods can mess with hunger cues, convenience means sometimes we need them.
Individual variability is huge: A recent study showed that healthy people eating the same 50 grams of pasta had wildly different blood sugar responses. One-size-fits-all advice doesn’t work.
Fruit isn’t what it used to be: Modern fruits have been selectively bred to be much sweeter than their wild ancestors. Think of grapes so sugary they almost burst in your mouth. This raises questions about the sugar content we’re consuming, compared to the more acidic, less sweet wild berries of the past. Still, fruit remains a better dessert choice than processed sweets like cake or candy, especially when eaten in moderation.
Activity level matters: If you’re active, fruit makes a great snack without needing to overthink pairing it with fat or protein. On less active days, cutting back on processed carbs and fruit might help balance energy needs.
Takeaway
There’s no universal “right” or “wrong” when it comes to carbs and cravings. What matters most is tuning into your own body’s responses and aligning your diet with your lifestyle and activity levels. Personalization is key.
This is part of my ongoing series on Carbs & Metabolic Health, where I talk with leading researchers to cut through diet dogma and bring you real science, simply explained.
🔜 Coming Sunday: More expert insights on how to navigate the complex world of carbs and metabolic health.
Read the article behind the interview: How to Make Carbs Healthy Again
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