Ultra-processed foods (UPFs) are items that are prepackaged and contain high levels of salt, refined sugars, cholesterol-spiking fats, and lab-based ingredients. These foods have been linked to obesity, Type 2 diabetes, cancer, cardiovascular disease, and even early death. Despite the known risks, UPFs can be difficult to eliminate from one’s diet due to their convenience and engineered addictive qualities.
Registered dietitian Nichola Ludlam-Raine has written a book called “How Not to Eat Ultra-Processed: Your 4-week Plan for Life-Changing Healthier Eating Habits”, where she delves into the psychology of cravings and ways to wean oneself off of UPFs. She has identified three types of hunger – head, heart, and stomach – and suggests ways to handle each to make healthier food choices. Head hunger relates to craving for food due to sensory triggers, and Ludlam-Raine suggests modifying the environment to avoid these triggers and cravings.
Heart hunger, as described by Ludlam-Raine, is emotional eating, using food as a coping mechanism in response to both negative and positive emotions. Mindfulness techniques are recommended to tackle heart hunger, such as identifying emotional triggers, using non-food-related coping strategies, and mindful eating practices. Taking the time to truly savor food before and during eating can enhance the experience and prevent unhealthy eating habits.
Stomach hunger is the physical signs of hunger that the body signals, such as impatience, fatigue, and a rumbling stomach. Unlike head and heart hunger, stomach hunger gradually builds until we are satiated. Ludlam-Raine emphasizes the importance of eating before stomach hunger reaches a critical level to avoid overeating or unhealthy food choices. Crafting an eating regimen that works for individual preferences, whether it involves three square meals or regular snacking, can help maintain a healthy diet and prevent excessive stomach hunger.
To overcome head, heart, and stomach hunger, Ludlam-Raine recommends managing the environment to avoid triggers, practicing mindfulness to address emotional eating, and ensuring that the body is properly nourished to prevent excessive hunger. By making healthier food choices, such as balanced meals containing whole grains, protein, and vegetables, individuals can keep blood sugar levels stable and prevent cravings for UPFs. Ultimately, understanding and addressing the different types of hunger can help individuals break free from the cycle of craving ultra-processed foods and adopt healthier eating habits for better overall health.
