What It Means If You're Suddenly Craving Chocolate, According to Registered Dietitians
Your body could be trying to tell you something.
We’ve all been there: the dreaded 4 p.m. slump. To give yourself some extra energy to get through to dinnertime, you reach for the chocolate bar in your desk drawer or cut yourself an extra slice of chocolate cake at the office party. Or maybe you’re just someone who can’t resist chocolate, no matter what time of day it is.
And we wouldn’t blame you. Most people find chocolate to be intoxicating, and the cravings can be traced all the way back to our ancestors.
Dr. Mindy Haar, PhD, Registered Dietitian-Nutritionist and Assistant Dean at New York Institute of Technology's School of Health Professions, explains that early humans viewed the desire for sugar and fat as beneficial—something that has evolved with us over time.
She says, “A sensitivity to sweet tastes allowed individuals to distinguish fruit that was at the peak of freshness and vitamin and mineral content. An enjoyment of fat propelled people to eat high-fat foods, which increased the chance of survival during periods of food scarcity.”
Although most of us are fortunate enough to have nutrient-dense food available to us at any time, Dr. Haar says that the food industry reinforces this innate desire for sugar and fat by creating foods, like chocolate, that for some is not just satisfying—it’s irresistible.
Tracee Yablon Brenner RD, HHC, CLT, Outpatient Integrative Dietitian Project Coordinator at Holy Name Medical Center in Teaneck, New Jersey, adds that when someone eats dark chocolate, it releases a chemical that elevates mood, along with endorphins that can keep anxiety and stress at bay.
In other words? That high you experience after eating chocolate isn’t just in your head—it’s very real, and we’ve been wired to experience it for thousands upon thousands of years. But apart from evolutionary destiny, chocolate cravings can be caused by something happening in your body. Read on for these possible causes, and discover how to eat chocolate with health in mind.
Causes of Chocolate Cravings
1. Craving sugar
One of the top reasons why you’re craving chocolate shouldn’t come as a surprise—your sweet tooth is in full gear, and chocolate is the only thing that will satiate your craving. Haar says that one of the most probable reasons you’re experiencing chocolate cravings is simply that you desire sugar and fat, two things that chocolate is chock-full of.
2. A magnesium deficiency
Since many people tend to be low in magnesium, as Yablon Brenner points out, your chocolate craving could actually be your body signaling that it needs more of this essential nutrient, which aids in energy production and muscle function.
Yablon Brenner says that healthy adult men should generally consume 400 to 420 milligrams (mg) of magnesium daily, while healthy adult women should consume 310 to 320 mg daily. And even though this can be accomplished through supplements or foods that are naturally high in magnesium, such as pumpkin seeds, avocados, beans, nuts and leafy green vegetables, you may be specifically craving dark chocolate, which is a good source of magnesium.
“If you are experiencing anxiety, sleep issues and achy muscles, it would be a good idea to get your magnesium levels checked by a healthcare practitioner to see what else may be going on,” Yablon Brenner notes.
3. Hormonal changes
When PMS hits, do you find yourself reaching for a pint of chocolate ice cream? It’s common for hormonal changes to bring about chocolate cravings.
“Hormonal changes that can be due to stress, menstrual period or pregnancy can be reasons people may crave chocolate, but it’s more likely wanting a delicious food high in sugar and fat,” Haar says.
4. Low blood sugar
You’re starving. You haven’t eaten in hours. And you’re starting to feel woozy. The only word popping into your head at that very moment might be, “Chocolate,” so you chow down on a bag of M&Ms to instantly feel better.
That low blood sugar can absolutely encourage chocolate cravings. As Yablon Brenner says, “If someone waits too long between meals, their blood sugar drops and we want an energy boost of chocolate.”
Related: New Craving Alert! Here's Everything You Need to Know About Vegan Chocolate
5. A regular chocolate habit
Our bodies and minds remember and latch onto daily habits, whether they’re beneficial or not. And one of your habits just might be eating chocolate regularly, causing continual cravings for it.
Haar says that some research suggests that chocolate consumption becomes habitual and can follow an addiction model due to brain chemistry.
6. A mood drop
Yablon Brenner says that to relieve stress, improve your mood and alleviate anxiety, it can feel natural to want chocolate, which provides a temporary soothing feeling and can make you feel better.
Related: The Science of Stress: What's Going on in Our Bodies When We're Stressed?
Go Ahead, Indulge—but Choose Your Chocolate Wisely
Reach for the chocolate if that’s what you really want. When you withhold a desirable food from your diet, the chances go up exponentially that you’ll cave—and probably overdo it. After all, too much sugar and fat can be detrimental to overall health, from your mental wellness to putting yourself at risk for physical conditions like diabetes and heart disease. But you can absolutely eat chocolate in moderation.
“Many people really love and crave chocolate—however, the type and quality makes a big difference,” Yablon Brenner says, adding that chocolate is rich in polyphenols, or compounds found in plant-based foods that carry many benefits, such as improved heart health and brain function. But it’s all about which chocolate you choose in order to harness those polyphenols.
“Indulging in raw cacao that is minimally processed is delicious and can help with many health conditions,” Yablon Brenner says. “In dark chocolate, there is a higher concentration of polyphenols, which are antioxidants that may help in reducing inflammation which is linked to the onset of depression. Raw cacao, or dark chocolate, that isn't processed has more magnesium and polyphenols than processed cocoa, chocolate and milk chocolate.”
The next time you’re at the grocery store, keep your eye out for raw cacao nibs, which can be blended into smoothies, or look for a dark chocolate bar with at least 70% cocoa.
Haar also suggests other ways to get your chocolate fix, such as by eating mini chocolate bars as a substitute for regular sizes, or, you can gain the benefit of the cocoa taste without added fat by sprinkling unsweetened cocoa powder and 1 to 2 teaspoons of confectionary sugar on fresh, defrosted frozen blueberries, fresh melon chunks or canned pineapple in its own juice. Yum!
Next up, discover 15 healthy and delicious chocolate recipes.
Sources
Experimental and Clinical Psychopharmacology: “Attentional bias for craving-related (chocolate) food cues”
Mindy Haar, Ph.D., Registered Dietitian-Nutritionist and Assistant Dean at New York Institute of Technology's School of Health Professions.
Tracee Yablon Brenner RD, HHC, CLT, Outpatient Integrative Dietitian Project Coordinator at Holy Name Medical Center in Teaneck, New Jersey.
