Why Winter Makes You Crave Carbs

If you've ever wondered why you crave bread, pasta, and starchy comfort foods so much more in winter... it's not a lack of willpower. It's biology. And understanding it is the first step to working WITH your body instead of against it.

The Winter Carb Craving Cycle

Here's what's actually happening in your body during the darker months:

Less sunlight = Lower serotonin. Serotonin is your "feel good" neurotransmitter. It regulates mood, sleep, and appetite. When there's less sunlight (like in winter), your body naturally produces less serotonin.

Your brain seeks a quick fix. Your body knows that eating carbohydrates helps tryptophan (an amino acid) reach your brain, where it gets converted into serotonin. So when serotonin is low, your brain literally craves carbs to feel better.

The spike-and-crash problem. Pure carbs spike your blood sugar, give you a quick serotonin boost, then crash - leaving you tired, hungry, and craving MORE carbs. It becomes a cycle.

Why This Matters More for Women Over 40

If you're in perimenopause or menopause, this cycle can feel even more intense. Here's why:

• Estrogen affects serotonin receptors. As estrogen levels fluctuate and decline, your brain's response to serotonin changes. This can intensify mood swings and cravings.
• Sleep disruptions. Hot flashes and night sweats can disrupt sleep, which further depletes serotonin.
• Double impact. Winter + menopause = a perfect storm for mood dips and cravings.

This isn't about having "less willpower" than you did at 30. Your body is genuinely going through more.

The Protein Solution

Here's the good news: you don't have to fight your cravings. You can work with them.

Protein provides the same tryptophan. That amino acid your body needs for serotonin? It's found in protein foods. Chicken, turkey, fish, eggs, dairy, beans - they all contain tryptophan.

No blood sugar crash. Unlike pure carbs, protein provides sustained energy. You get the mood support without the spike-and-crash cycle.

Research backs this up. Studies show that high-protein meals reduce carb cravings by 35% within 2 hours. And you stay satisfied 40% longer compared to low-protein meals.

The Smart Carb + Protein Combo

Here's the thing: carbs aren't evil. They actually help tryptophan reach your brain more effectively.

The key is combining them with protein.

When you eat protein WITH some carbohydrates, you get:

• Tryptophan from the protein
• Better tryptophan absorption thanks to the carbs
• Sustained energy (no crash)
• Longer-lasting satisfaction

This is why warm, hearty comfort foods that include BOTH protein and carbs can actually support your mood - when done right.

Practical Strategies

1. Add protein to every carb-heavy meal.

Craving pasta? Add chicken or shrimp. Want toast? Top it with eggs. Soup for dinner? Make sure it has beans or meat.

2. Front-load your protein at breakfast.

Research shows that getting 25-30g of protein at breakfast reduces cravings all day. Start strong and you'll crave less by afternoon.

3. Choose warm, satisfying options.

Part of the winter craving is wanting WARMTH. Hot soups, stews, chilis, and warm bowls satisfy both the temperature craving and the nutrition need.

4. Don't wait until you're starving.

Extreme hunger makes you reach for quick carbs. Eating regular, protein-rich meals prevents the desperation snacking.

The Bottom Line

Stop fighting your winter cravings. Start understanding them.

Your body isn't broken. It's actually trying to help you feel better - it just needs the right raw materials.

This winter, upgrade your comfort food. Keep the warmth, the coziness, the satisfaction. Add the protein. Skip the guilt.

You can absolutely have both.

Sources: Journal of Affective Disorders (2024), Neuroscience & Biobehavioral Reviews (2023), Appetite (2024). For more research-backed nutrition tips for women over 40, visit merinanutrition.com.