Why Am I Craving Carbs? 13 Evidence-Based Reasons & How to Find Balance

Carbohydrates are one of the three macronutrients – carbs, fats, proteins – that are essential for a healthy and balanced diet. Limiting carbs is common advice for weight loss or certain health conditions. However, many people struggle with unwanted carb cravings and find themselves frustrated by the thought, “Why am I craving carbs so much?”

From what I have seen as an eating psychology coach, most people that struggle with craving carbs are restricting carbs. Not only that, but they might even be afraid of carbs because of the latest stigma that carbs lead to weight gain — even though there’s evidence for and against low-carb diets and weight loss.^[1]

In this post, you’ll discover evidence-based reasons for craving carbs so that you can navigate your relationship with food with more confidence. If you want to learn how to stop craving carbs, it’s important to identify whether or not you’re consuming carbs in excess, and if restricting them is appropriate for your needs.

Why Am I Craving Carbs? Answers Backed by Science

Gaining insight into the biological, psychological, and environmental triggers for carb cravings can empower you to recognize your own patterns and develop a more targeted approach to managing cravings.

Understanding the science can help demystify carb cravings, making them less about willpower and more about physiology and eating psychology. This shift in perspective can help reduce guilt and foster a more compassionate, understanding approach to one’s own body and needs.

Here are some evidence-based reasons for craving carbs:

• Blood Sugar Fluctuations: When blood sugar levels drop suddenly, the body seeks a quick source of energy, often leading to cravings for sugary or starchy carbs. This is especially common after a meal consisting of refined carbohydrates and limited protein, which causes blood sugar to spike and fall, prompting cravings for more carbs to bring blood sugar back into balance.^[2]
• Physical Hunger: Carbohydrates offer a quick energy source for the body, where excess energy is stored in the liver and muscles (as glycogen) for later use.^[3] If you’re hungry and craving carbs, this could be a straightforward reason why.
• Restrained Eating: Restricting carbohydrates can sometimes lead to increased cravings for carbs, a phenomenon supported by some clinical evidence.^{[4], [5]} However, not all studies have found this effect.^{[6], [7]} If you want to learn how to stop craving carbs, it’s worth considering how restriction might influence your cravings.
• High-Intensity Exercise: The next time you ask yourself, “Why am I craving carbs?” take a look at how often you exert yourself physically. If you participate in high-intensity exercise or otherwise strenuous work, your body may crave carbs once glycogen is depleted.^[8]
• The Serotonin Effect: Carbohydrates have the ability to increase serotonin levels in the brain, which can enhance mood and create a sense of calm. When serotonin levels are low, you may crave carbs to restore this feeling of well-being.^{[9], [10], [11] [12]}
• The Dopamine Effect: Carbohydrates also have a unique ability to trigger the release of dopamine, a neurotransmitter often associated with feelings of pleasure and reward.^[13] This hedonic aspect of carbs can lead to ‘eating for pleasure,’ where the brain’s reward circuitry is activated, creating a cycle of gratification and more cravings.
• Emotional Eating: When it comes to eating without physical hunger, negative emotions are a common trigger.^[14] Because of the calming effect of carbohydrates, a craving for them can become a maladaptive coping mechanism during distressing times.^{[9], [10]}
• Micronutrient Deficiencies: Micronutrients are essential vitamins and minerals. Some unsupported sources claim that a deficiency in the micronutrients chromium and magnesium can cause carb cravings, yet clinical evidence is lacking. Chromium and magnesium help regulate insulin, which then regulates the effect that carbs have on blood sugar.^{[15], [16]} However, no evidence directly links a deficiency in either micronutrient with an increased craving for carbs.
• Macronutrient Deficiencies: There is clear evidence, however, that an overall deficiency in carbohydrates (such as a low-carb diet) can trigger cravings for carb-rich foods.^{[4], [5]} Some studies attribute this to the body’s need for glycogen, because when glycogen is lacking, the body may increase cravings for carbs in an attempt to replenish its energy stores.^{[17], [18]}
• Stress: If you find yourself wondering, “Why am I craving carbs?” it’s a good idea to assess your stress levels. During stressful times, the body’s cortisol levels rise, which can increase appetite and cravings for hyperpalatable foods, or foods high in fat, salt, sugar, or carbs.^{[19], [20]}
• Gut Microbiome: The balance of bacteria in the gut can influence food preferences and cravings. One study found that supplementing with prebiotics, which promote the growth of beneficial gut bacteria, helped reduce carbohydrate intake.^[21] Although this does not establish a direct causal relationship, there is evidence suggesting a connection between enhanced gut health and diminished cravings for carbs.
• Hormonal Fluctuations: Women may experience carb cravings due to hormonal changes during their menstrual cycle, particularly during the premenstrual period.^[22] Other causes of hormone fluctuations such as pregnancy or menopause may also contribute to cravings.
• Lack of Sleep: The next time you catch yourself asking, “Why am I craving carbs?” check your sleep patterns. There is strong clinical evidence linking insufficient sleep with increased consumption of carbohydrates and sweets.^{[19], [23], [24], [25]}

As you can see, there’s an abundance of reasons for craving carbs. Work with your doctor to make sure that your cravings aren’t a symptom of underlying medical conditions, and consider working with a dietitian to ensure that you’re meeting all your micro- and macronutrient needs.

Before we dig into the steps for learning how to stop craving carbs, let’s briefly recap everything we’ve explored so far.

Long Story Short: What Does It Mean When You Crave Carbs?

If you’re craving carbs, it could be due to blood sugar fluctuations, especially after eating refined carbs. Restricting carbs might increase cravings, while high-intensity exercise can deplete glycogen stores, making you crave carbs for energy. Mood also plays a role as carbs can boost serotonin and dopamine levels, making you feel better. Stress, lack of sleep, and hormonal fluctuations can also increase carb cravings.

Up next, you’ll learn how to stop craving carbs — if cravings go beyond balanced levels — using evidence-based strategies.

How to Stop Craving Carbs: 8 Tips

Armed with an understanding of potential triggers for carb cravings, you’re now poised to take actionable steps to manage and reduce these cravings, if cravings exceed balanced levels. By continuing to dive into clinical evidence, you can go beyond mere trial-and-error and move forward with confidence.

Here are some steps you can take to learn how to stop craving carbs if it suits your personal health journey:

1. Eat Balanced Meals: Carbs, Fats, Proteins