You're standing in front of the fridge at 11:15 PM. You aren't exactly hungry, but you’re definitely looking for something. Maybe it’s salt. Maybe it's that leftover chocolate bar buried behind the frozen peas. We’ve all been there, staring into the abyss of the vegetable crisper drawer, wondering, what am i having right now? It’s not just about hunger. It is about chemistry.
Cravings are basically your brain’s way of sending a telegram that your body is short on something, or, more likely, that your dopamine levels have taken a nosedive. Understanding the difference between a "mouth hunger" and a "stomach hunger" is the first step toward actually feeling better.
The Biology of the Midnight Snack
When you find yourself asking "what am i having," your brain is usually running a complex diagnostic. Most people think a craving for a cheeseburger means they need protein. Honestly? It usually means you’re tired.
Ghrelin and leptin are the two hormones running the show here. Ghrelin is the "go" signal—it tells you to eat. Leptin is the "stop" signal. When you’re sleep-deprived or stressed, ghrelin spikes and leptin disappears. You aren't actually craving a burger; you're craving the quickest energy source available to keep your brain from shutting down.
Specific cravings can sometimes point to actual micronutrient gaps, though the science is a bit more nuanced than the "if you want chocolate, you need magnesium" infographics you see on Pinterest. Research published in the Journal of Nutrition suggests that while there is a link, it’s often more about the psychological reward.
Salt, Sugar, and the Blame Game
Why do we never "crave" steamed broccoli?
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It’s because of the Bliss Point. Food scientists, like those documented in Michael Moss’s investigative work Salt Sugar Fat, literally engineer processed foods to hit a specific ratio of salt, sugar, and fat that overrides your "I'm full" switch. When you ask yourself "what am i having," and the answer is "a whole bag of chips," you're fighting against decades of laboratory engineering.
Sometimes, a salt craving is just dehydration. Your body needs electrolytes to hold onto water. If you’re low on fluids, your brain triggers a salt craving to force you to retain whatever moisture you have left. Next time you want pretzels, try a glass of water with a squeeze of lemon first. You’d be surprised how often the "hunger" just vanishes.
Deciphering the "What Am I Having" Code
Let’s look at the most common things people find themselves hunting for and what is actually going on under the hood.
The Sweet Tooth
If you’re hunting for sugar, you’re likely experiencing a blood sugar crash. This is common after a high-carb lunch. Your insulin spiked, then it plummeted, and now your brain is screaming for a quick fix to get back to baseline. It could also be a simple need for quick energy during a mid-afternoon slump.
The Salty Fix
As mentioned, dehydration is a huge player here. But there is also the stress factor. The adrenal glands, which sit right on top of your kidneys, handle your stress response. Some functional medicine experts suggest that chronic stress can lead to "adrenal fatigue"—a controversial term in mainstream medicine—but the physical reality of salt wasting during high-stress periods is well-documented in clinical settings.
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The Chocolate Obsession
Chocolate is a weird one. It contains magnesium, yes. But it also contains phenylethylamine, the same chemical your brain releases when you fall in love. When you’re asking "what am i having" and the answer is chocolate, you might just be lonely or stressed.
Is It Physical or Emotional?
Ask yourself: Would I eat a plain apple right now?
If the answer is yes, you are physically hungry. Go eat a meal. If the answer is "No, I only want the specific leftover lo mein from last night," then you are having an emotional craving.
Dr. Susan Albers, a psychologist at the Cleveland Clinic, often talks about "HALT." Are you Hungry, Angry, Lonely, or Tired? Most of the time, the "what am i having" question is actually an "I’m tired" or "I’m bored" statement in disguise.
What the Research Actually Says About Nutrient Deficiencies
We have to be careful here. There’s a lot of "pop science" that says every craving is a deficiency. It isn't.
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- Red Meat: Could be iron or B12, especially in women or those on plant-based diets.
- Ice: This is a big one. Craving ice (pica) is a very strong clinical indicator of iron deficiency anemia. If you’re crunching on ice cubes constantly, go get your ferritin levels checked.
- Cheese: Often a sign you aren't getting enough fats or perhaps calcium, but more likely, it's the casomorphins (opiate-like compounds) in cheese that are just plain addictive.
How to Handle the "What Am I Having" Moment
When the urge hits, don't just mindlessly graze. It leads to that "food coma" feeling and a lot of regret the next morning.
- The 10-Minute Rule. Tell yourself you can have the thing, but you have to wait 10 minutes. Use that time to drink a full glass of water. Half the time, the craving will pass because the "thirst" signal was misread as "hunger."
- Protein First. If you're genuinely hungry, eat some protein—a hard-boiled egg, some Greek yogurt, a handful of almonds. Protein stabilizes blood sugar. Once your blood sugar is flat, the frantic "I need sugar" feeling usually dies down.
- Check the Clock. If it’s late at night, you aren't hungry. You’re tired. Your brain is trying to get a hit of glucose to stay awake. Go to bed.
- Move Your Body. A five-minute walk or even just stretching can release enough endorphins to satisfy the "reward" center of the brain that was demanding a snack.
The Role of the Microbiome
This is the newest frontier in understanding cravings. The bacteria in your gut (your microbiome) actually have a vote in what you eat. Some bacteria thrive on sugar. They can actually produce chemicals that mimic our own neurotransmitters, essentially "hijacking" our cravings to ensure they get fed what they want.
If you’ve been eating a lot of processed junk, you’ve cultivated a "junk-loving" microbiome. It takes about two weeks of cleaner eating to "starve" those bacteria out and shift your cravings toward whole foods. It’s a hard two weeks, but it works.
Actionable Steps for Your Next Craving
Stop looking at cravings as a failure of willpower. They are data points.
If you find yourself constantly asking what am i having, start a simple log on your phone. Note the time, what you craved, and your stress level. You’ll likely see a pattern. Are you craving salt every Tuesday after your 4 PM meeting? That's a stress response. Are you craving sugar every day at 3 PM? That’s a blood sugar crash from your lunch.
Next Steps:
- Audit your sleep. If you get less than seven hours, your cravings will be 30% stronger the next day.
- Hydrate with electrolytes. Plain water isn't always enough. A pinch of sea salt and lemon in your water can stop a salt craving in its tracks.
- Eat "Proactive" Meals. Ensure every meal has a fat, a fiber, and a protein. This trio keeps blood sugar stable and prevents the "what am i having" panic four hours later.
- Get bloodwork. If you have specific, intense cravings for non-food items or red meat, ask your doctor for a full iron panel and a vitamin D check.
Cravings are a language. Once you learn to translate them, you stop being a slave to the pantry and start giving your body what it actually needs to function.