The most frequently craved food in America is chocolate. Nutritional deficiencies may trigger specific food cravings. Most food cravings, however, are psychological rather than physiological in nature. It can result from stress or other strong emotions. We turn to certain foods during difficult times because they provide comfort.
When we eat high-sugar or high-fat foods, or anything with a satisfactory texture or flavor, our brain releases neurotransmitters that are associated with pleasure. We get a reward every time we eat it and therefore begin to crave it.
Whether we genuinely want chocolate or simply reach for emotional comfort, giving in to that craving can be damaging. Here is what to eat instead when you feel like chocolate.
Fresh Fruit
A healthy diet consists of natural sugars, but most of us eat far too much added sugar. If you crave something sweet, the best choice is a piece of fruit. In addition to getting your sugar fix, fruits come with fiber to help absorb that sugar slowly, as well as several vitamins and minerals. If you are craving sugar, choose sweeter fruits like grapes, mangoes, cherries, or pears.
Protein
Hunger can be disguised as a chocolate craving, which means you need a snack that will satisfy and keep you fuller for longer. Have something high in protein that takes longer to digest, such as Greek yogurt, beef jerky, hard-boiled eggs, peanut butter, tuna, or cottage cheese.
Alternative, Healthier Snacks
Protein-filled snacks are great if you’re hungry, but sometimes you just want to indulge in a snack. If you deny yourself that craving too often, you can risk binging later. Snack on something healthier and with fewer calories than most chocolate snacks, but mind your portions:
- Nuts or trail mix
- Air-popped popcorn
- Nut butter with an apple or celery
- Veggies and hummus
- Olives
- Avo on toast
Caffeine
Sometimes a chocolate craving means you need a boost of energy. If you’re not hungry, try a low-calorie caffeinated drink. A cup of black coffee or black tea can be satisfying without adding any calories.
Chocolate
Yes, chocolate is not inherently bad for you. Cacao fruit has many nutritional benefits. The problem is that you are likely to overeat, as well as the fact that many chocolate products are very high in fat, sugar, and other ingredients. When you really want chocolate, and no substitute will do, at least make a more thoughtful, healthier choice:
- Dark chocolate with a cocoa content of 60% or higher
- Cocoa powder (use it in more nutritious dessert recipes)
- Cacao nibs (less processed than most chocolate products)
Chocolate cravings, or any food craving for that matter, can be detrimental to a diet and good health, but you can control them. The most important thing is to understand your craving.
[RECIPE] KETO CHOCOLATE MUG CAKE
Prep time: 5 minutes
Cook time: 1 minute
Serves: 1
Ingredients (use organic when possible):
- 1 1/2 T. coconut flour
- 1/2 t. baking powder
- 1 3/4 T. unsweetened cocoa powder
- 2 T. unsalted butter
- 1 1/2 T. low carb sweetener of choice
- 1 egg
- 2 T. heavy cream
- 1/4 t. pure vanilla extract
- 1/4 t. salt
Optional:
- Fresh sliced strawberries, to serve
Directions:
- Add the first three ingredients to a small mixing bowl and stir to combine.
- Melt butter in a small bowl in a microwave for several seconds. Add low-carb sweetener and stir until completely dissolved. Add egg, heavy cream, vanilla extract, and salt to the butter mixture and whisk to combine.
- Add wet ingredients to the dry and stir until thoroughly blended. Pour blended mixture into mug or small microwave-safe container and microwave on high for 1 minute. [NOTE: Actual cooking time will vary depending on an individual unit. Check for doneness after 45 seconds. Do not overcook or the cake may become too dry.
- Remove from microwave and serve immediately with fresh sliced strawberries, if desired. Enjoy!
To Your Health,
Patti
