When you’re stressed, do you look for something to eat? Not only do we tend to eat when we are stressed, but it also seems to influence food preferences. Numerous studies – admittedly many of them in animals – have shown that physical or emotional problems increase the intake of foods high in fat, sugar, or both. High cortisol levels, combined with high insulin levels, may be responsible. Other research shows that ghrelin, a ‘hunger hormone’, may play a role
Why do people eat stress?
Research seems to point to a gender difference in dealing with stress. Women more often choose food to manage stress, and men choose alcohol or smoking. A recent Finnish study of more than 5,000 men and women found that obesity was associated with stress-related eating in women, but not in men.
According to chef Gerard Viverito, cleaning up your diet can make you feel better physically and emotionally. If that’s still not enough to motivate you, he reveals his three favorite food categories that he reaches for when he’s stressed. “Comfort food doesn’t have to be junk food. And healthy food doesn’t have to be boring,” he says.
Cortisol plays a key role in controlling your body’s stress response. Your body produces cortisol when you experience stress. During times of stress, your body may release cortisol after releasing its “fight or flight” hormones, such as adrenaline. This is done so that you remain alert. Cortisol also causes the release of glucose (sugar) from your liver. This provides quick energy in times of stress.
Foods that can help you feel less stressed:
Food with fins.
Omega-3 fatty acids are helpful in fighting inflammation and can help protect the body against spikes in cortisol. Fatty fish, such as salmon, tuna, sardines and mackerel, are the best source of omega-3. Many are afraid to serve fish at home, because they do not know how to prepare it. Really, it’s easy. Just fry it on high heat until it changes color and flakes easily. Total cooking time would be approximately 8-9 minutes for thick fillets, and 6-7 minutes for thinner fillets.”
- Make sure you use the correct oil. Some oils become carcinogenic at high temperatures. Malaysian palm oil is ideal for fish because it has a neutral, buttery taste. Plus, it’s heart-healthy, nutritious, and certified sustainable.
- Choose sustainable fish. We are all facing shortages right now. Get in the habit of making responsible choices that help protect our food supply and our planet. The U.S. seafood industry generally has better sustainability practices than those of other countries.
Food from the soil.
There is currently no shortage of fruit and vegetables. Because they are rich in fiber, you feel fuller and are less likely to crave snacks. Consider serving plant-based protein instead of animal protein a few times a week. You may know that beans and legumes contain a lot of protein. But I bet you didn’t know that there is also protein in whole grains, broccoli and sweet potatoes. So challenge yourself to create the most colorful plate of food possible.”
- Make sure you always eat a varied diet. Think about what you ate yesterday and try not to eat it again today.
- Choose fresh or lightly processed. Many over-processed foods, even those that come from plants, can contain too much sugar and salt. Even if it’s made from plants, you should still read the labels.
Food that is fun.
Don’t drive your kids crazy by getting them into the kitchen. Instead of hitting another drive-through, teach kids how to choose and prepare foods that will keep them busy and sharpen their minds. Plant a garden with kid-approved brain foods like strawberries, tomatoes, sweet potatoes, carrots, spinach and broccoli.
- Encourage them to try new things. Have your children research traditional foods and meals in different parts of the world. Then ask them to share what they learned at the dinner table. It’s a wonderful way to take your family on a culinary adventure while you’re all stuck at home. For example, my children know that I only cook with palm oil produced in Malaysia because it is certified sustainable; it is made without harming wildlife or rainforests.
- Provide enough measuring spoons and measuring cups so that each child can use their own measuring spoons. This speeds up the preparation time of the meal. Kitchen scissors are safer for children to use than knives.
Viverito adds, “Feed your family junk food and your health will pay the price. But you don’t have to be a slave to your stove. Do what I did and try eating only fresh foods for a few weeks. Pay attention to how eating different foods makes you feel… not just at that time, but the next day as well. Then slowly introduce processed or sugary foods back into your diet and see how you feel. Once I cleaned up my diet and realized how great I felt, and how much clearer my thinking was, and how less stressed I felt it became easier to kick my favorite junk food to the curb for good!”
View chef Viverito’s healthy recipes at ChefGerard.com. And learn more about healthy, sustainable food options by visiting www.PalmOilHealth.org.
The chef’s three favorite things to eat when stressed first appeared on Alternative Medicine Magazine.