Cravings those sudden, intense urges to eat specific foods can feel overpowering and derail even the most disciplined health goals. Often, these cravings are not a sign of actual hunger but a signal from the body asking for nourishment, balance, or even emotional comfort.
Our relationship with food can shift dramatically when we adopt a whole, oil-free lifestyle. This approach not only supports weight loss and disease prevention but also stabilises cravings from the root. (Also read: Nutritionist explains how protein-rich snacks can maintain weight and support heart health: ‘Avoid mindless munching’ )
Anushi Jain, nutritionist and founder at Nutri Maven, shared with HT Lifestyle how oil-free whole foods can help you manage and reduce food cravings naturally and effectively.
Before addressing how to curb cravings, it’s important to understand why they occur. Cravings are often driven by:
When we nourish the body with clean, whole foods that are free from oil, additives, and refined ingredients, we reset the body’s natural signals of hunger and fullness.
Whole foods are those that are minimally processed and close to their natural state. Going oil-free means avoiding even the so-called “healthy oils” like olive, coconut, or avocado oil, which are highly refined and calorie-dense with minimal nutrients.
By focusing on plant-based, fibre-rich foods like vegetables, fruits, legumes, whole grains, seeds, and nuts (in moderation), you feed your body what it actually needs.
Fibre plays a key role in satiety. Foods like lentils, oats, sweet potatoes, apples, and leafy greens slow digestion, stabilise blood sugar, and prevent those midday energy crashes that trigger sugar cravings. Oil-free meals tend to be higher in fibre because they prioritise whole ingredients over calorie-dense fats.
When the body craves sugar, it’s usually due to low blood sugar or fatigue. Instead of reaching for processed sweets, nourish your body with natural carbohydrates from fruits like bananas, dates, or mangoes. These provide energy and sweetness without the crash.
A diet high in processed oils and refined foods creates blood sugar spikes and crashes. Oil-free whole foods provide a steady release of glucose into the bloodstream, keeping both mood and cravings stable. Adding legumes and complex carbs like brown rice or millet can make a significant difference.
Many people associate dieting with restriction, which only worsens cravings. But with oil-free whole foods, you can eat abundantly. Huge portions of roasted veggies, soups, fruit platters, smoothies, and grain bowls can be deeply satisfying while staying light and clean.
5. Craving crunch or cream? Whole foods to the rescue
We often crave textures, not just flavours. Want something crunchy? Try air-popped popcorn or roasted chickpeas. Want something creamy? Blend soaked cashews or silken tofu into sauces and dressings. With whole foods, you can recreate every texture without relying on oil.
“You don’t need willpower to fight cravings, you need nourishment. By embracing an oil-free, whole-food diet, you reset your taste buds, heal your gut, and naturally reduce the desire for processed junk. Your body begins to crave real food that energises, heals, and satisfies,” concludes Anushi.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Cravings those sudden, intense urges to eat specific foods can feel overpowering and derail even the most disciplined health goals. Often, these cravings are not a sign of actual hunger but a signal from the body asking for nourishment, balance, or even emotional comfort.
Our relationship with food can shift dramatically when we adopt a whole, oil-free lifestyle. This approach not only supports weight loss and disease prevention but also stabilises cravings from the root. (Also read: Nutritionist explains how protein-rich snacks can maintain weight and support heart health: ‘Avoid mindless munching’ )
Anushi Jain, nutritionist and founder at Nutri Maven, shared with HT Lifestyle how oil-free whole foods can help you manage and reduce food cravings naturally and effectively.
Before addressing how to curb cravings, it’s important to understand why they occur. Cravings are often driven by:
When we nourish the body with clean, whole foods that are free from oil, additives, and refined ingredients, we reset the body’s natural signals of hunger and fullness.
Whole foods are those that are minimally processed and close to their natural state. Going oil-free means avoiding even the so-called “healthy oils” like olive, coconut, or avocado oil, which are highly refined and calorie-dense with minimal nutrients.
By focusing on plant-based, fibre-rich foods like vegetables, fruits, legumes, whole grains, seeds, and nuts (in moderation), you feed your body what it actually needs.
Fibre plays a key role in satiety. Foods like lentils, oats, sweet potatoes, apples, and leafy greens slow digestion, stabilise blood sugar, and prevent those midday energy crashes that trigger sugar cravings. Oil-free meals tend to be higher in fibre because they prioritise whole ingredients over calorie-dense fats.
When the body craves sugar, it’s usually due to low blood sugar or fatigue. Instead of reaching for processed sweets, nourish your body with natural carbohydrates from fruits like bananas, dates, or mangoes. These provide energy and sweetness without the crash.
A diet high in processed oils and refined foods creates blood sugar spikes and crashes. Oil-free whole foods provide a steady release of glucose into the bloodstream, keeping both mood and cravings stable. Adding legumes and complex carbs like brown rice or millet can make a significant difference.
Many people associate dieting with restriction, which only worsens cravings. But with oil-free whole foods, you can eat abundantly. Huge portions of roasted veggies, soups, fruit platters, smoothies, and grain bowls can be deeply satisfying while staying light and clean.
5. Craving crunch or cream? Whole foods to the rescue
We often crave textures, not just flavours. Want something crunchy? Try air-popped popcorn or roasted chickpeas. Want something creamy? Blend soaked cashews or silken tofu into sauces and dressings. With whole foods, you can recreate every texture without relying on oil.
“You don’t need willpower to fight cravings, you need nourishment. By embracing an oil-free, whole-food diet, you reset your taste buds, heal your gut, and naturally reduce the desire for processed junk. Your body begins to crave real food that energises, heals, and satisfies,” concludes Anushi.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
It is a long established fact that a reader will be distracted by the readable content of a page when looking at its layout. The point of using Lorem Ipsum is that it has a more-or-less normal distribution of letters, as opposed to using ‘Content here, content here’, making it look like readable English. Many desktop publishing packages and web page editors now use Lorem Ipsum as their default model text, and a search for ‘lorem ipsum’ will uncover many web sites still in their infancy.
It is a long established fact that a reader will be distracted by the readable content of a page when looking at its layout. The point of using Lorem Ipsum is that it has a more-or-less normal distribution of letters, as opposed to using ‘Content here, content here’, making it look like readable English. Many desktop publishing packages and web page editors now use Lorem Ipsum as their default model text, and a search for ‘lorem ipsum’ will uncover many web sites still in their infancy.
The point of using Lorem Ipsum is that it has a more-or-less normal distribution of letters, as opposed to using ‘Content here, content here’, making
The point of using Lorem Ipsum is that it has a more-or-less normal distribution of letters, as opposed to using ‘Content here, content here’, making it look like readable English. Many desktop publishing packages and web page editors now use Lorem Ipsum as their default model text, and a search for ‘lorem ipsum’ will uncover many web sites still in their infancy.
It is a long established fact that a reader will be distracted by the readable content of a page when looking at its layout. The point of using Lorem Ipsum is that it has a more-or-less normal distribution
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