Sometimes it feels like your stomach is growling, but a few minutes later, you’re eyeing a cookie instead of a balanced meal. Was that real hunger, or just a craving?

Cravings may mean you are not getting enough of the right nutrients or may not be eating enough in general. Learning the difference between true hunger and emotional or habitual cravings can help you make more intentional food choices, improve blood sugar stability, and support long-term health.

🔍 What Is Physical Hunger?

Physical hunger is your body’s way of signaling that it needs fuel. It comes on gradually and feels like:

• A gnawing or empty feeling in your stomach

• A dip in energy or concentration

• A growl or rumble in your gut

• Irritability or lightheadedness if it goes too long without eating

Hunger is satisfied by a wide range of foods and usually improves after eating balanced meals with protein, fiber, and fat.

🍪 What Is a Craving?

Cravings are usually more sudden and specific. They tend to focus on a particular taste, texture, or comfort food. Cravings may be triggered by:

• Skipping meals

• Stress or poor sleep

• Boredom or emotions

• Habits, like always eating dessert after dinner

• Visual cues, such as ads and commercials

• Hormonal shifts

• Eating ultra-processed foods often

• Over restricted diets

Cravings often don’t go away after eating a balanced meal and may still be present even when you're physically full.

🧠 Quick Test: Is It Hunger or a Craving?

Ask yourself:

Would I eat a full balanced meal (like chicken and veggies) right now?

• Yes: Likely real hunger.

• No, but chips/sweets sound good: Likely a craving.

Did this feeling come on slowly or suddenly?

• Slow and gradual: More likely hunger.

• Sudden and intense: More likely a craving.

When was the last time I ate something with protein or fiber?

• Over 3–4 hours ago: Could be true hunger.

• Less than 1–2 hours ago: More likely a craving, especially if the last meal was balanced.

What emotion am I feeling right now?

• Calm or neutral: Possibly hunger.

• Stressed, bored, sad, or anxious: May be an emotional craving.

✅ Tips to Handle Cravings Mindfully

1. Eat Balanced Meals
Including protein, fat, and fiber at each meal helps prevent the blood sugar swings that can drive cravings.

2. Stay Hydrated
Thirst can sometimes mimic hunger. Try drinking a glass of water and waiting ten minutes.

3. Get Curious, Not Judgmental
Cravings are normal. Instead of reacting, pause and observe. Are you bored, tired, stressed, or just in need of a break?

4. Keep a Food and Mood Log
Tracking when cravings strike can help uncover patterns.

5. Build in Treats Intentionally
Allow room for occasional sweets or fun foods so they don’t become forbidden temptations.

6. Eat Mindfully
Limit distractions such as TV & phone.

7. Out of Sight, Out of Mind
Don't keep unhealthy snacks stocked in the house. Plan to have the occasional treat instead of having them always available.

🧭 What It Means for Blood Sugar and Metabolic Health

Frequent cravings for refined carbs or sweets may reflect underlying insulin resistance or glucose imbalances. Understanding and addressing these patterns through nutrition, labs, and sometimes medication can make a big difference.

📅 Get Help Understanding Your Patterns

At Reach7, members receive 1:1 support with licensed professionals, lab testing, and glucose monitoring to uncover the root causes of cravings, hunger swings, and energy crashes.

Book your visit today to feel more in control of your body and appetite.