The 2020-2025 Dietary Guidelines for Americans recommends the average American ingest 45-65% of their daily calories in carbohydrates, or 225-325 grams of carbs in a standard 2,000 calorie diet. But when the calendar pages turn to September and October, many people’s carb load can be twice that, or more. You could try to blame the holidays, but it’s really more about a fading sun and dipping temperatures.
It’s not just the holidays: cold weather, low sunlight, body chemistry and psychology team up to make us crave more carbs. Photo credit: Depositphotos.
The truth is, there are a variety of factors, from genetic inheritance to psychological triggers, that also impact what and how much we eat. And that holiday weight can be difficult to shed come spring. But once you’re aware of what may cause carb overload, you have a better chance of controlling it.
Atmosphere control
Perhaps the most obvious cause for bulking up on carbs is that your body thinks it needs them to survive. You may live in Florida now, but your ancestors were scattered across landscapes that required some extra padding to make it through the winter.
“During colder months, humans, like many other species, respond to environmental cues that historically signaled food scarcity and reduced vegetation,” explains Registered Dietitian Jennifer Pallian. “These cues promoted higher energy intake and consumption of calorie-dense foods to prepare for potential shortages. Birds and mammals, for example, increase energy intake before winter to build fat reserves, and humans appear to share a similar adaptive response.”
“A big part of our daily energy expenditure goes to regulate body temperature,” adds Dr. Meena Malhotra, the founder of Heal n Cure Medical Wellness Center. “In winters, we spend more energy to maintain our body temperature, hence hunger increases to meet higher energy demands. As carbs are a quick source of energy, we crave more carbohydrates to meet our energy needs quickly.”
On the other hand, dehydration can also be a problem. In colder weather, people tend to forget to drink enough of the necessary water for the body to regulate itself.
Sunny D
Another thing we lack in the wintertime? Exposure to the sun and essential intake of vitamin D.
Autumn Bates, a certified clinical nutritionist, points out, “A variety of factors contribute to craving carb heavy foods during winter months. First is less sunlight and less time spent outdoors. When we spend time outside in the sun, it can lower the stress hormone cortisol. Spending more time indoors can lead to higher stress levels, making us crave comfort foods and sugar for a quick spike in dopamine.
“Generally speaking, people tend to be less active during the colder months as well. The combination of less time spent outside and less activity can cause worsened sleep. Poor sleep can increase both the stress and hunger hormones, which can drive sugar and starch cravings.”
“Reduced vitamin D synthesis in winter has been linked to low insulin sensitivity. This means tissues are less responsive to insulin, leading to potentially less effective glucose uptake,” adds Ulrike Kuehl, head of nutrition at Lumen. “Although blood glucose levels are often elevated, the body interprets this as a state of cellular energy deficiency. In the brain, disrupted insulin and leptin signalling can mimic an energy shortfall, enhancing hunger and promoting cravings for quick energy sources like carbohydrates.”
The SAD truth
While it’s not uncommon to feel a little more subdued in the chilly winter months, for 5% of American adults, it becomes a chronic condition known as Seasonal Affective Disorder, or SAD. Psychiatrists say SAD is tied to how much time we spend in direct sunlight. The farther you are from the equator, the more likely you are to feel this specific form of depression and reach for a bowl of hearty beef chili.
Dr. Christine Maren explains. “Carb intake can acutely raise brain serotonin, which people with SAD may find soothing. Protein and fat, coupled with carbs, dampens this effect — which is why people often feel compelled to grab carb-filled crackers, bread or pasta.”
“Physical and psychological health also impact intake patterns. Functional limitations to movement, such as injuries or musculoskeletal illnesses tend to lead to comfort eating, explains Kinga Balogh, a registered dietitian with JM Nutrition. “Emotional or stress eating is a common occurrence for people experiencing chronic stress, sleep deprivation or prolonged mood disturbances. Evidence suggests these folks will be drawn to calorie-dense foods that have higher reward value, activating the reward pathways of the brain.”
Triggered by scent
But eating carbs isn’t just about treating a deficiency. This time of year, it’s also something we seek out. Nostalgia can be a factor, even if we don’t realize it. Smell is our only sense directly tied into the brain’s limbic system, which stores memories and feelings. So even when you’re not consciously thinking about it, familiar scents can trigger an emotional ritual.
One whiff of a classic dish can take you back in time to your grandmother’s kitchen. She slides trays of cookies in and out of the oven while ham and bean soup simmers on the other counter.
“Comfort foods are often tied to memories and rituals — holiday meals, family traditions or seasonal routines — so their appeal increases when environmental cues like cold or gloomy weather trigger those associations,” explains Jennifer Babich, professor of Nutrition Science at Purdue Global. “They also provide warmth, satiety, and a quick serotonin boost, which is particularly appealing during colder seasons.”
Dr. Randal Turner, D.O., the medical director at Able2Change in San Juan Capistrano, Calif., shares, “Psychologically, we associate cold weather with coziness and comfort. Therefore, these cravings often blend biology with emotion. Temperature drops and mild cold doesn’t significantly raise the amount of calories burned for most people, but extreme cold can slightly increase metabolism as the body works to stay warm.”
A measured response
So how do you avoid packing on the winter pounds, while still craving carbs? Simple. You feed your body what it craves, with a caveat. Instead of scarfing down a plate of cookies, cook up some hamburger steak and gravy. The prep time will help curb your cravings, and the high protein is better for you than empty sugar calories.
“Before you reach for a slice of cake, consider these other tryptophan-rich foods to give you the mood boost: oats, nuts, eggs, turkey, tofu and pineapple,” suggests Jacqueline A. Vernarelli, associate professor of Public Health at Sacred Heart University. “A great way to integrate these into your diet is to mix up a ‘mood boost breakfast’ of steel cut oatmeal with a helping of nuts or seeds and berries mixed in.”
Dr. Bronwyn Holmes, M.D., from the Medical Advisory Board at Eden Health, agrees. “Satisfy carb cravings intelligently: pair complex carbohydrates like sweet potatoes or legumes with proteins and healthy fats. This slows glucose release, stabilizes energy and avoids the crash of refined sugars, while still honoring the body’s seasonal wisdom.”
And sure, have a cookie or a sip of eggnog. As long as you consume carbs in moderation, you can experience the joy of the holiday season without the guilt of overeating.
Bella Bucchiotti is a freelance writer with a passion for adventure, delicious recipes and authentic storytelling. Through xoxoBella and social media, she shares vibrant travel experiences, mouthwatering dishes and everyday moments that inspire connection.
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