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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.
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Read More »Reasons for chocolate cravings Share on Pinterest 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 Share on Pinterest 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 Share on Pinterest 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 Share on Pinterest 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.
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Read More »4. Out of habit, culture, or stress Share on Pinterest 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 Share on Pinterest 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.
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Learn More »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
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