When it comes to chocolate, it is common knowledge that the craving signifies a deficiency in magnesium. Since cacao is considered the food with the highest amount of magnesium per gram, it comes as no surprise that chocolate is the first thing we reach for when we encounter such a deficiency.
According to health experts, food cravings in some cases may be indicators of nutritional deficiencies. This explains why you crave fatty foods and sugary treats while on a diet. As an example, chocolate cravings are often a sign of magnesium deficiency.
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.
You may find that a diet abundant in magnesium-rich foods will help keep your chocolate cravings at bay. Of course, you can get magnesium in a supplement form, too.
Nutrient Deficiencies
Deficiencies in certain minerals such as zinc, chromium, iron, calcium, and magnesium may lead to sugar cravings as well, Elia says. Magnesium deficiency is specifically worth paying attention to.
Mineral deficiencies might be another reason for your sweet tooth. An iron deficiency will leave you with very low energy and may be a reason for your sugar cravings because the body will crave quick energy to boost itself up.
Supplements of magnesium can reduce sugar craving and help stabilise blood sugar levels[1]. If you have Type 2 diabetes or Pre-diabetes you are more likely to have low magnesium levels[2, 3].
Drops in oestrogen are linked to changes in insulin resistance, which also trigger cravings and weight gain. This is more prevalent during the second part of your menstrual cycle. But you are not alone. Many women report feeling an intense need to eat chocolate in the days leading up to their periods.
yes, high amounts of chocolate cravings are a sign of magnesium deficiency. Magnesium regulates glucose (blood sugar) and insulin levels (helps the body use and store glucose), as well as the neurotransmitter dopamine.
Max out your magnesium
Many doctors believe sugar cravings could actually be a magnesium deficiency, especially if the person craves chocolate. Men should get between 400-420mg per day, with women up to 320mg of magnesium.
Sweet cravings can also be your body's response to a low blood sugar and hunger; it's your body's way of telling you it needs fuel.
When depressed, 1465 (54.4%) reported food cravings, with 1210 (44.9%) specifically being chocolate cravers (50.7% of the women and 30.9% of the men; χ 2=88.3, P<0.001).
Cocoa is really nutrient dense with magnesium, iron and fiber. If you follow a plant-based diet, you might be craving chocolate if you're anemic or low in iron. Chocolate has a small amount of iron, but it's easy for your body to access.
“The [recommended dietary allowance] for women over 30 is 320 mg, but you can take less and get good results,” she said, recommending a type of magnesium called L-threonate. “It is a form of magnesium that crossed the blood-brain barrier and is deeply relaxing, I suggest taking 150 mg at night.”
Cocoa (the primary ingredient used to make chocolates), according to various studies, triggers the brain to release endorphins, the “feel good” hormones. However, dark chocolate triggers maximum endorphin release. This is unlike milk chocolate, its creamier counterpart. Pure cocoa is bitter in taste.
Four chemicals are known to be released by the brain when eating chocolate: endorphins, serotonin, dopamine, and oxytocin. These chemicals are used by neurons to communicate with one another.
A 2016 study suggests that changes in levels of hormones estrogen and progesterone cause cravings for high-carb and sweet foods before your period.
Potassium also helps with sugar cravings. Potassium is needed to store glucose as glycogen, when we are low is potassium, we can feel fatigued, lethargic and craving sugar.
We may use magnesium glycinate to improve blood sugar levels or to help reduce overall inflammation in the body. This form of magnesium is less likely to have a laxative effect than magnesium citrate.
If you're looking to supplement with magnesium, start with 150 mg of Magnesium Bisglycinate per day. It can be especially helpful for women to take magnesium around the time of their period to add some magnesium to help their bodies manage blood sugar more efficiently.
Your body responds to stress by secreting hormones that are also related to food cravings. In a 2019 study , the stress hormone cortisol was linked to the desire for sweet foods, for example. A 2016 research review showed that the hormone ghrelin, which controls appetite, was released when people were stressed out.
Other signs of iron deficiency anemia include: Strange cravings. A hankering for strange foods or non-food items is called pica. It usually involves cravings to eat ice, clay, dirt, chalk, or paper, and it may be a sign of iron deficiency.
Symptoms of iron-deficiency anemia are related to decreased oxygen delivery to the entire body and may include: Being pale or having yellow "sallow" skin. Unexplained fatigue or lack of energy. Shortness of breath or chest pain, especially with activity.
Dark chocolate is the dark horse in fighting iron deficiencies. The sweet treat contains about 12 milligrams per 100 grams. The raw cacao in dark chocolate contains antioxidants and a high concentration of iron.