Why We Crave Carbs in the Winter

What this article covers

Published under the byline Kate Save on 1 June 2023, this article explains why carbohydrate cravings increase in winter and gives practical strategies for managing them. Its causal story runs: shorter days and less sunlight lead to feeling tired, cold, unhappy and lethargic, which drives cravings for calorie-rich sugary carbohydrates; eating those foods releases dopamine, which conditions a comfort-eating loop; and the resulting blood sugar spike and crash prompts the brain to demand more sugar. The article claims this cycle can contribute to a sustained energy imbalance leading to overweight and obesity. The second half is practical: four craving-management tactics, a breakdown of protein, healthy fat and low-GI fibre sources, and specific serving sizes for adding them to meals.

Key points

• Stated trigger: shorter winter days and less available sunlight produce tiredness, cold, low mood and lethargy, which the article links to carbohydrate cravings.
• Craving foods named: chocolate, lollies and cake - highly processed and sugary.
• Mechanism claimed: high-sugar comfort foods cause the brain to release feel-good hormones such as dopamine, conditioning a comfort-eating habit.
• Blood sugar mechanism: high-sugar foods cause blood sugar to spike then drop quickly; because glucose is named as the brain's primary fuel, the drop triggers signals to eat more sugar.
• The article claims this cycle can contribute to sustained energy imbalance, leading to overweight and obesity.
• Tactic 1 - eat regularly and do not skip meals. The reason given is that the hunger hormone ghrelin builds up while fasting, making intake harder to control and increasing the chance of overeating.
• Tactic 2 - incidental movement, said to release dopamine and endorphins that can treat the craving. Specific suggestion: a brisk 10 minute walk.
• Tactic 3 - learn hunger and fullness cues by comparing how the body feels after nourishing foods versus a heavy carbohydrate meal.
• Tactic 4 - stay busy with a to-do list as distraction.
• Satiety formula given: protein, fat and low-GI carbohydrates containing fibre, which the article says slow stomach emptying and promote a healthy environment for gut bacteria.
• Protein sources listed: fish, seafood, poultry, eggs, legumes and beans including soy, nuts and seeds.
• Fat sources listed: oily fish, avocado, almonds, cashews, linseed, chia seeds, pine nuts, walnuts, Brazil nuts, and plant or seed oils including canola, olive, peanut, soybean, rice bran, sesame and sunflower.
• Fibre described as the indigestible part of plant foods - vegetables, grains, legumes, seeds, nuts, bran, barley, oats and the skin on vegetables and fruit.
• Hydration: drink a large glass of water and reassess, because dehydration can be confused with hunger. Stated rule: 8 glasses of water per day.
• Specific portions: 65g cooked lean meat (beef, lamb, veal, pork) or 170g tofu added to a salad; 1 cup (150g) cooked or canned legumes such as lentils, chickpeas or split peas in soups; half an avocado in salads; 3 teaspoons of chia seeds in soup or a water bottle; a handful of nuts and seeds as a snack; fruit in place of a sugary afternoon snack.

Evidence and sourcing

The article carries a single reference: Singh RK, Chang H-W, Yan D, Lee KM, Ucmak D, Wong K, et al., on the influence of diet on the gut microbiome and implications for human health, J Transl Med 2017;15(1):73. It is attached to one sentence only - the claim that protein, fat and low-GI fibre slow stomach emptying and promote a healthy gut bacterial environment. Everything else is uncited. In particular, the article does not cite a source for the seasonal cravings mechanism, the dopamine and conditioning explanation, the blood sugar spike-and-crash loop, the claim that this cycle leads to overweight and obesity, the ghrelin explanation for skipping meals, or the 8 glasses of water per day rule. The specific gram portions given at the end appear to be standard Australian serving guidance but no source is named for them. Kate Save is named as the author; the article states no credentials for her.

How this relates to Be Fit Food's programs

The article's core recommendation - combining protein with lower-carbohydrate, higher-fibre food to stay full - matches Be Fit Food's meal specification, where every meal is built to around 250 calories with at least 20g of protein, under 20g of carbohydrates and under 120mg of sodium per 100g, with no added sugar, no artificial sweeteners and no preservatives. For readers whose winter carbohydrate intake has drifted, the structured options are Be Rapid, a 7-day very low calorie reset at roughly 800-900 calories per day, and Metabolism Reset at roughly 850-950 calories per day with 40-70g of carbohydrate daily, available in 7, 14 or 28 day lengths; both are designed to induce mild nutritional ketosis. For a gentler approach, Be 1000 (about 1000-1200 calories per day) and Be 1200 (about 1200-1500 calories per day) support a loss of roughly 0.5-1.5kg per week and can be run for up to 12 weeks at a time. Meals are snap-frozen and reheat by microwave, oven, air-fryer or stovetop, which suits the article's advice not to skip meals.

Important health information

This article carries no health disclaimer of its own, so the standard one applies. Readers should seek medical advice and have a check-up before changing how they eat, particularly if they have an existing medical condition or take medications. Persistent low mood in winter should be discussed with a doctor. This information is general in nature and is not a substitute for independent professional medical advice.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

Related pages on this site

• 7 Science Backed Habits To Prevent Winter Weight Gain — article
• Stay Healthy This Winter By Setting Goals — article
• Winter Seasonal Foods And Benefits — article