What Does It Mean When You're Craving Chocolate? - Healthline

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Nutrition

Does My Chocolate Craving Mean Anything?

Medically reviewed by Deborah Weatherspoon, Ph.D., MSN — Written by Corinne O'Keefe Osborn — Updated on March 28, 2020

Sugar fix
Hunger
Caffeine
Habit and stress
Magnesium myth
Dark chocolate
Benefits
Chocolate alternatives
Takeaway

Reasons for chocolate cravings

Food cravings are common. The tendency to crave foods high in sugar and fat is well-established in nutritional research. As a food high in both sugar and fat, chocolate is one of the most commonly craved foods in America.

Here are five reasons you might be craving chocolate and what you can do:

1. For a sugar fix

Chocolates are made by combining cocoa powder and cocoa butter with sweeteners and other ingredients. Cocoa butter accounts for most of the fat in chocolate. Different types of chocolate have varying concentrations of cocoa powder (often called the cacao percentage). Dark chocolate has the highest concentration of cocoa powder and white chocolate the lowest. Chocolate also contains a variety of other ingredients like sugars, milk powders, and nuts.

Cocoa is naturally bitter. To improve the taste of chocolate, processors add plenty of sugar. Sugar is a type of carbohydrate that your body absorbs quickly. Some people believe that this quick “sugar high” provides a temporary elevation in mood. Most research, however, suggests that it’s the combination of fat and sugar that make certain foods so addictive.

A plain Hershey’s milk chocolate bar has 24 grams of sugar. Other chocolate bars that contain caramel, nougat, and marshmallow may have even more sugar. For example, a Snickers bar has 27 grams of sugar. Chocolate bars containing more than 75 percent cacao tend to have less sugar (under 10 grams per bar).

Research suggests that sugars (and other refined carbohydrates) are a key component of processed foods that are considered addictive.

What to do about it

According to the American Heart Association, women should limit themselves to 25 grams of sugar per day (about six teaspoons) and men should stay below 36 grams (nine teaspoons). You may be able to reduce your sugar intake by eating chocolate with a high cacao percentage. If you’re concerned about the sugar content, you can also try this simple three-step plan to curb your sugar cravings.

2. Because you’re hungry

Sometimes chocolate cravings can be easily explained: You’re just hungry. When your body is hungry, it craves fast carbohydrates like refined sugars. Unfortunately, most processed chocolate is high on the glycemic index, which means that it gives you a quick, but temporary sugar rush. Once that rush passes, you’ll likely be hungry again.

What to do about it

You can beat your chocolate craving by filling up on something else. Once you aren’t hungry anymore, the intrusive thoughts about chocolate should subside. Look for foods that are low in sugar and high in protein or whole grains. These foods will keep you full longer and prevent a sugar crash.

3. For a caffeine boost

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While chocolate does contain some caffeine, it’s typically not very much. As cacao is processed, its caffeine content decreases. Most processed chocolate candy bars have under 10 mg of caffeine. To put that in perspective: The average cup of coffee has about 85 to 200 mg of caffeine.

Some dark chocolates, however, can contain more caffeine than a can of cola (which has around 30 mg). The higher the cacao content, the higher the caffeine content.

Caffeine stimulates the central nervous system, making you feel more awake and alert. It also affects the levels of certain neurotransmitters in your brain, including dopamine. This may contribute to its addictive nature. For people who never drink caffeinated beverages, the caffeine in chocolate may be enough to provide an energy boost. If you regularly consume caffeine, however, your tolerance to its effects is probably fairly high.

What to do about it

Try a cup of black tea for a caffeine boost rich in powerful antioxidants.

Read here for a comparison of caffeine counts in hot chocolate versus tea, soda, and coffee.

4. Out of habit, culture, or stress

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About 50 percent of American women crave chocolate around the time their period starts. Researchers have been unable to find a biological explanation for this phenomenon. Among women born outside of the United States, in countries where chocolate isn’t habitually associated with PMS, chocolate cravings are far more unusual.

Basically, women may crave chocolate during their periods out of habit because they believe chocolate cravings are normal.

In addition, when you’re stressed, anxious, depressed, or uncomfortable, it’s easy to turn toward something that you know will make you feel good.

What to do about it

Practicing mindful eating will help you identify habitual cravings. Ask yourself why you want chocolate. Is it because you’re hungry? If not, you can find an alternative or simply eat it in moderation.

Mindfulness meditation and other stress relievers can also help you deal with stress in a healthier way.

5. Because your body needs magnesium

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Research shows that chocolate is high in magnesium. Scientists have questioned whether magnesium deficiencies could explain people’s chocolate cravings. This seems unlikely given that there are other foods much higher in magnesium that people rarely crave, including nuts.

What to do about it

Magnesium supplements are available at your local pharmacy. You can also try eating foods high in magnesium, such as raw almonds, black beans, or whole grains.

The healthiest ways to have chocolate

The healthiest way to get your chocolate fix is to find a chocolate with a high cacao percentage. Chocolates with a high cacao percentage have more antioxidants and less sugar than other chocolates.

Look for chocolate that is ethically sourced through fair trade practices that protect the workers who produce it. Nearly 60 percent of the world’s cacao is currently grown in West African nations that tend to rely on child labor. Research funded by the U.S. Department of Labor found over 1.75 million children worked on cacao farms in Côte d’Ivoire and Ghana between 2008 and 2009.

Consumer guides and organizations like Ethical Consumer, from the United Kingdom, provide tools for people to learn more about the products they want. Ethical Consumer’s chocolate scorecard can help you find chocolates and chocolate companies that align with your values as a shopper.

Health benefits of cocoa

The health benefits of chocolate come from the natural cocoa powder. Chocolate that contains at least 70 percent cacao may:

improve memory
reduce inflammation
lower your risk of cardiovascular disease
boost your immune system
reduce stress
improve mood
reduce your risk of diabetes

What to do if you’re trying to cut chocolate out

Trying to resist those chocolate cravings? Chocolate does have health benefits, but the high sugar and fat content can be detrimental for many people. Here are a few tips for cutting chocolate out of your life.

Stay hydrated by drinking at least eight 8-ounce glasses of water per day.
Fill up on healthy fats like olive oil, nuts, and avocados.
Eat a well-balanced diet that incorporates lots of lean protein, fruits, vegetables, and whole grains.
Eat organic nut butters with no added sugar.
Satisfy your sweet tooth with organic fruits, low-fat yogurts, and fruit smoothies.
Think outside the box when baking. Discover recipes that rely on whole grains instead of sugars to avoid a sugar crash.

Takeaway

Chocolate cravings are very common, but there are healthy ways to deal with them. Dark chocolate with high percentages of cacao have a number of health benefits, which means you should feel free to enjoy them (in limited quantities of course). Keep in mind that anything with sugar and fat can contribute to weight gain, so practice smart portion control.

Plants as Medicine: DIY Herbal Tea to Curb Sugar Cravings

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Child labor in the production of cocoa. (n.d.).https://www.dol.gov/ilab/issues/child-labor/cocoa/
Claims about cocoa: Can chocolate really be goodfor you? (2011).https://newsinhealth.nih.gov/2011/08/claims-about-cocoa
Heart healthy benefits of chocolate. (2017).https://my.clevelandclinic.org/health/articles/16774-heart-healthy-benefits-of-chocolate
Hormes JM, et al. (2017). Does culture createcraving? Evidence from the case of menstrual chocolate craving. DOI:https://doi.org/10.1371/journal.pone.0181445
Katz DL, et al. (2011). Cocoa and chocolate in humanhealth and disease. DOI:https://doi.org/10.1089/ars.2010.3697
Mayo Clinic Staff. (2017). Caffeine content ofcoffee, tea, soda, and more.https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
New studies show dark chocolate consumptionreduces stress and inflammation, while improving memory, immunity and mood.(2018).https://news.llu.edu/for-journalists/press-releases/new-studies-show-dark-chocolate-consumption-reduces-stress-and-inflammation-while-improving-memory-immunity-and-mood
Sugar 101. (2017).http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp#.WwsLxS_MzVo
Westwater ML, et al. (2016). Sugar addiction: Thestate of the science. DOI:https://doi.org/10.1007/s00394-016-1229-6
Yanovski S. (2003). Sugar and fat: Cravings and aversions.DOI:https://doi.org/10.1093/jn/133.3.835S

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Medically reviewed by Deborah Weatherspoon, Ph.D., MSN — Written by Corinne O'Keefe Osborn — Updated on March 28, 2020

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Nutrition

1. For a sugar fix

What to do about it

2. Because you’re hungry

What to do about it

3. For a caffeine boost

What to do about it

4. Out of habit, culture, or stress

What to do about it

5. Because your body needs magnesium

What to do about it

The healthiest ways to have chocolate

Health benefits of cocoa

What to do if you’re trying to cut chocolate out

Takeaway

Plants as Medicine: DIY Herbal Tea to Curb Sugar Cravings

How we reviewed this article:

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