Dreaming of cheesy pasta dishes, buttery cakes, and warm bread? You’re not alone. As the days get shorter and colder, it’s natural to find yourself reaching for more carbohydrates. And there’s more to it than simple comfort. These cravings are part of how our bodies function, and also come from the survival instincts of our ancestors.
In this article, we’ll look at how science and history help explain this common feeling we share every autumn. We’ll also give you some tasty and healthy ideas to satisfy your cravings while still giving your body the fuel it needs during the colder weather.
The science of cravings
Let’s start with a peek into our brains. Inside our heads, we have special chemicals that act like messengers, controlling how we feel. One of these important hormones is called serotonin. You can think of it like a happy chemical because one of its roles is to make us feel calm and satisfied.1
As autumn arrives, the days get shorter and we get less sun every day. Sunlight helps regulate our body’s internal clock and directly impacts our mood.2 When we get less light, it can sometimes disrupt our bodies’ natural rhythms. Less sunlight means less serotonin, which can lower our mood and make us feel less content.
Here's where carbohydrates come in: eating complex carbohydrates (think whole grains or root vegetables) helps our bodies produce more serotonin.2 When you pair complex carbohydrates with tryptophan-rich foods (think eggs, turkey, soy beans), it triggers the production of serotonin.3
Complex carbohydrates keep us satisfied for longer and provide steady energy that may improve our overall mood.1 Regular carbohydrates (e.g. pasta, white rice, sandwich bread) will also work, but may only give a short-term serotonin boost.3
So, shorter days, lower serotonin, and those sudden carb cravings are all connected. It’s just your body’s way of trying to keep you balanced, happy, and satisfied.
Learn how what you eat can make you feel happier and healthier in our article about good mood foods.
When less sunlight brings the winter blues
For some people, this feeling of low mood in autumn and winter is more serious and is called Seasonal Affective Disorder Syndrome (SADS). People with SADS often experience increased appetite and strong carbohydrate cravings. People can sometimes gain weight during the colder months, along with having a low mood, low energy, and difficulty concentrating. Eating vitamin D-rich foods and complex carbohydrates could help with the winter blues. Scientists are still investigating the link between vitamin D and serotonin. Talk to your doctor if you suspect you have low vitamin D levels. These symptoms usually get better in the spring when the days get brighter and longer.4
How history relates to our love of carbs
Our ancestors lived very differently from us. Their lives were much more closely tied to the seasons. For thousands of years, surviving winter was a serious challenge. Without supermarkets and central heating, people needed to find ways to stay warm and keep their energy up. This meant their bodies were naturally geared towards storing energy when food was available.
Autumn was a critical time because it was the season of the harvest. After months of growing, the crops were ready. Fruits, root veggies, grains and nuts were plentiful in the autumn. It was a time to celebrate and gather resources for the colder months ahead.5
This is where the tradition of feasting comes in. The earliest evidence for such feasts dates back around 12,000 years ago.5 Feasts were (and still are) large and special meals that are very different from everyday eating. They involved preparing special foods, often using traditional recipes that took a lot of time and effort. Our ancestors used feasts to celebrate a good harvest and to prepare themselves for winter by eating more high-calorie foods. But these feasts were about more than just filling hungry bellies. They played a huge social role that held communities together. These were times for sharing stories, celebrating their crops, and strengthening bonds with neighbours and families. These feasts helped them through the tough winter ahead.
So, when we feel those desires for hearty, warming foods in autumn, it’s not just about the science of hormones! It’s also those ancient survival instincts, preparing us for winter and gathering us together in traditions that go back thousands of years.
The cultural roots of our cravings
Food is much more than just something we eat to stop hunger. It’s part of our culture, our traditions, and who we are. Traditional recipes are like treasures passed down through families. They connect us to the past and give us a strong sense of belonging. Around the world, many cultures have their own special comfort foods that people eat and share with others when they want to feel good. These foods often happen to be rich in carbohydrates and are usually served during the colder months.
Think about some of these famous comfort foods from around Europe:
- Pot-au-feu (France)
- Goulash (Hungary)
- Lasagna (Italy)
- Shepherd’s Pie (UK)
- Moussaka (Greece)
- Pierogi (Poland)
- Irish stew (Ireland)
These hearty stews, pastas, dumplings, and casseroles are enjoyed all over the world. They often combine meat and carbohydrates with a rich sauce. What these foods have in common is that they connect us to our heritage and give us a feeling of home, no matter where we are. Certain ingredients may change depending on dietary preferences (e.g. shepherd's pie made with lentils and lasagna made with gluten-free pasta), but these dishes always keep their special meaning.
For people living far from their homelands, traditional foods can be a link to their cultural identity and give people a sense of happiness and belonging.6 You don’t have to be Italian to love spaghetti bolognese, but maybe you grew up eating this classic meal, and now that taste will always remind you of home. So when you’re craving a meaty pasta dish or rich stew on a cold winter’s evening, it’s also a bit about culture, tradition, and that cosy feeling of home.
Satisfy your cravings the healthy way
It’s very common to feel those cravings for warming, carbohydrate-rich foods during the cold season. And it’s important to enjoy these comforting foods without feeling guilty. The key is to make smart choices and eat foods that nourish your body, such as healthy carbohydrates, veggies, and lean proteins. Instead of reaching for processed foods (think cake, microwave meals, and chips), focus on whole foods that help your body feel good for longer. Here are some ingredients to focus on:
Better carbohydrates
Instead of simple sugars (think sweetened energy bar) that give you a quick energy spike and then a crash, go for complex carbohydrates. These are found in whole grains such as oats, quinoa, barley, and brown rice. During an afternoon slump, reach for overnight oats with fruit instead of a sugary power bar. Whole oats provide good energy, keeping you feeling full and happy for longer. Oats also give you soluble fibre for heart health and zinc for your immune system.7
Power up with root veggies
Autumn is the perfect time for healthy, energy-packed seasonal veggies. Sweet potatoes, carrots, parsnips, beets, and turnips are packed with vitamins, antioxidants, and fibre.7 They also have a delicious and satisfying natural sweetness. They provide sustained energy and a feeling of nourishment. You can roast them, make them into purees, or even mix them into mashed potatoes to boost your daily vegetable intake.
Discover more ways to eat root veggies this winter in our guide to lesser-known root vegetables
Stay strong with lean proteins
Protein helps you feel full and keeps your blood sugar stable, giving you consistent energy. Good choices include lean meats (like chicken), fish (like salmon, tuna, and sardines), legumes (beans and lentils), and tofu.
Fats that feed your brain and body
Healthy fats are important for your brain health and can help regulate your mood. Think about adding avocados, nuts, and seeds (like chia and flax seeds) to your diet for their omega-3s and anti-inflammatory properties.7
Include immune-boosting foods.
Winter means our immune system works harder. You can help it by eating foods rich in:
- Vitamin C: citrus fruits, bell peppers, dark leafy greens, broccoli, and cauliflower are all great sources of vitamin C.
- Vitamin D: fatty fish (salmon, tuna), fortified dairy products, egg yolks, and certain mushrooms like shiitake.7 Vitamin D is especially important when there's less sun outside.
- Zinc: found in lean meats, pumpkin seeds, legumes, and oatmeal.7
Stay hydrated
Even in the winter, it’s important to drink plenty of water and stay hydrated. Warming herbal teas, turmeric lattes, and bone broth can be very satisfying on a cold day. Hearty soups and stews made with broths are also a good way to stay hydrated.
Mindful eating habits for the cold season
Of course, it’s completely natural to crave sticky cakes and creamy pasta bakes as soon as the days get shorter. And treating yourself from time to time is fine. But listening to what your body really needs can be a powerful way to stay healthy during the cold season. Eating mindfully can help you make better choices during those colder, dark days. Here are a few things to keep in mind that will help you eat better this winter.
Listen to your body. As you reach for the packet of biscuits during your mid-afternoon slump, ask yourself if you are truly hungry or just bored, stressed, or seeking emotional support. It can even be a sign of thirst, so try drinking a glass of water before reaching for a snack.8
Plan your meals and snacks. If you are feeling a dip in mood and energy, having some prepared dried fruit, nuts, or healthy snacks ready can make a real difference.
Slow and steady. Little tweaks in your diet can really impact your health. Adding more lentils and veggies to your chilli or bolognese sauce, using olive oil in your mashed potatoes instead of butter, and eating whole nuts instead of crisps are all simple, but effective ways to eat healthier.
Eat with the seasons. In autumn and winter, look for squash, nuts, pears, plums, etc. These foods are at their best and are full of goodness. They’re often naturally sweet, making them both satisfying and nourishing.
Practice mindful eating. Chew your food properly, put away the phone and paperwork, and focus on enjoying your meals. Consider planning dinner parties with friends so you can sit and enjoy food together (and maybe even form a bond to get you through the winter), just like your ancestors!
Looking to slow down and really enjoy your food? Find out how in our guide to mindful eating.
Small changes that make a big difference
It can be easier to eat healthily in the summer months as there are so many delicious fresh fruits and vegetables, and we’re often more active during the sunny season. But when cold weather hits, it’s easy to reach for quick comfort foods instead of nutritious ones. These cravings are perfectly natural and just our bodies’ reaction to less sunlight and serotonin. They also come from our ancestors, who used to fuel up and feast during harvest time, ready for the hard winter ahead. We’re lucky in that many of us don’t need to prepare for winter like this. But it’s still good to be prepared with healthy and nourishing foods for when the sunlight gets low and the cravings hit.
When we focus on enjoying our food, celebrating the foods in season, and eating together with our friends and family, we can all eat better. Whether it’s a satisfying bowl of hot porridge in the morning, a creamy squash soup for lunch or a spicy vegetable and bean stew for dinner, there are plenty of delicious ways to satisfy your cravings and eat well over the autumn and winter.
