Many women experience cravings for chocolate and other sweet treats during their menstrual cycles. This is especially true during the premenstrual or luteal phase, the 1-2 weeks before your period starts. Cravings during this time are related to hormonal changes. In particular, drops in serotonin levels can cause cravings for carbohydrate-rich foods like chocolate. This leads many women to wonder – can I eat chocolate on my period? Is it safe? Will it make my symptoms worse? This article will examine the science behind chocolate cravings during your period, whether milk chocolate is a good choice, and tips for indulging your chocolate cravings in a healthy way.
What causes chocolate cravings before and during your period?
As mentioned above, chocolate cravings are often linked to dips in serotonin levels in the brain during the premenstrual or luteal phase. Serotonin is a key hormone and neurotransmitter that regulates your mood, sleep, appetite, and more. Low serotonin levels are also associated with increased cravings for carbohydrates. This seems to be an evolutionary adaptation to help boost tryptophan levels. Tryptophan is an amino acid needed to produce serotonin. Carbohydrates facilitate the uptake of tryptophan into the brain. So craving carbs may be the body’s way of restoring serotonin levels.
In addition to serotonin changes, fluctuating estrogen and progesterone levels during the luteal and menstrual phases can also stimulate appetites and cravings. Progesterone in particular is associated with increased appetite and cravings for sugary, fatty comfort foods.
So in summary, cyclical hormone changes lead to drops in mood-boosting serotonin, as well as increased hunger signals from progesterone. This drives many women to crave sweet, carb-rich foods like chocolate as their periods approach.
Is milk chocolate a good choice when craving chocolate on your period?
Most experts agree that craving chocolate during your period is normal and harmless for most women. But they also recommend choosing dark chocolate over milk chocolate if possible. Here’s why:
– Dark chocolate has higher cocoa content and more antioxidants. The cocoa in chocolate contains flavonols with antioxidant properties that may benefit heart health. In general, the higher the cocoa percentage, the more antioxidants a chocolate contains. Milk chocolate has lower cocoa percentages than dark chocolate.
– Milk chocolate has more added sugars. Dark chocolate also has natural sugars, but milk chocolate has extra sugar added during processing. This added sugar provides more calories without nutritional benefit.
– The milk in milk chocolate can be difficult to digest for some. Many women experience digestive issues like bloating and gas during their periods. Milk and dairy products are among the top foods that increase gas production for some people. Dark chocolate avoids this extra gas-causing ingredient.
– Dark chocolate provides richer chocolate flavor for the same calories. If you’re craving the intense chocolate taste, a small amount of high-quality dark chocolate will satisfy better than milk chocolate.
So while milk chocolate is certainly a better option than candy bars full of nougat or caramel, dark chocolate is ultimately a healthier choice. It provides more nutritional bang for your buck. Of course, if you don’t care for very dark chocolate, even a semi-sweet dark chocolate or dark chocolate chips can provide more antioxidants than milk chocolate.
Healthy tips for indulging chocolate cravings
It’s completely normal and even healthy to give into chocolate cravings in moderation during your period. Here are some tips for keeping chocolate cravings under control:
– Stick to small servings of 1 oz or less. This allows you to satisfy the craving without going overboard on calories.
– Choose chocolate with at least 70% cocoa if you can tolerate very dark chocolate. This provides the most antioxidants. 60% cocoa is a good minimum.
– Pair your chocolate with fruit. The fiber and nutrients will help slow down the sugar absorption.
– Drink a glass of water with your chocolate to help fill your stomach.
– Combine chocolate with protein like nuts or seeds. This also helps mitigate blood sugar spikes.
– Pay attention to serving sizes – don’t eat straight from a bag. Pre-portion chocolate into 100-150 calorie servings.
– When cravings strike, distract yourself with a short walk or other activity until the intensity passes.
– Keep unhealthy snacks out of the house during the luteal phase when cravings are strongest. Don’t set yourself up for failure.
– If you lose control around chocolate, buy individual wrapped chocolates or mini candy bars to curb overdoing it.
– If you tend to binge, consider speaking to your doctor about lifestyle changes or even medication to stabilize mood and cravings.
Making room for small amounts of chocolate as part of an overall healthy diet is perfectly fine for most women during their periods. Just focus on quality over quantity and pair chocolate with whole foods for nutritional balance. Paying attention to serving sizes and learning to tolerate dark chocolate can help keep cravings in check.
Conclusion
Chocolate cravings are a normal part of the menstrual cycle for most women. Fluctuating hormones lead to drops in serotonin and spikes in appetite that drive cravings for sweet, carb-rich foods around your period. While milk chocolate is certainly better than candy, dark chocolate is recommended over milk chocolate when possible. It contains more antioxidants with less added sugar. Indulging chocolate cravings during your period is perfectly safe for most women, as long as you focus on quality and keep portions small. Combine chocolate with protein and fiber for balance, and try to stick to just 1-1.5 oz serving sizes to prevent overeating. Paying attention to serving sizes and limiting chocolate to a special treat will let you enjoy it guilt-free. Overall, don’t feel bad about giving into chocolate cravings – just have a smart strategy to keep them under control.
FAQs
Why do I crave chocolate on my period?
Chocolate cravings are driven by hormonal fluctuations during the luteal and menstrual phases. Dips in serotonin and spikes in appetite hormones like progesterone increase cravings for sweet, carb-rich foods like chocolate in the days leading up to your period.
Is it bad to eat chocolate on your period?
Eating small amounts of chocolate will not negatively impact your health or period symptoms. Chocolate is safe to eat for most women during their periods. The key is to enjoy it in moderation as part of a balanced diet.
Does chocolate make your period worse?
There is no evidence that chocolate makes menstrual cramps, heavy bleeding, or other period symptoms worse. Some women do report more pimples from chocolate, but overall it does not exacerbate common period problems.
Does chocolate help with PMS?
While indulging chocolate cravings can provide temporary emotional satisfaction, chocolate does not medically treat PMS symptoms. Lifestyle changes, medication, vitamins, and supplements are more effective PMS remedies. However, chocolate can be part of a self-care routine during your period.
Is dark chocolate good for periods?
Compared to milk chocolate, dark chocolate does have some benefits during your period thanks to its higher antioxidant content. However, any potential benefits are relatively minor. The most important thing is enjoying chocolate in moderation as part of a nutritious diet.
The effects of chocolate on mood, cramps, and other period symptoms
Many women wonder if eating chocolate helps or worsens common period side effects. Here’s a look at what the research says about chocolate’s effects on key aspects of your menstrual cycle:
Mood
Chocolate may provide a temporary mood boost thanks to ingredients like caffeine and theobromine. One study found chocolate helped improve mood and decrease depression in women nearing menopause. However, chocolate is not a cure for PMS mood swings. Limiting chocolate consumption and focusing on lasting lifestyle changes is a better strategy.
Cramps
Research has not found that chocolate makes cramps better or worse. Since cramps are triggered by prostaglandin chemicals, diet has limited effects. Drugs that reduce prostaglandins like ibuprofen are more reliable for relieving cramps. Chocolate cannot cure period cramps.
Bloating
The milk sugars and fats in milk chocolate may contribute to bloating and gas for some women. Dark chocolate is less likely to aggravate these issues. However, portion control is key – even dark chocolate could worsen digestion in large amounts.
Fatigue
The caffeine in chocolate may temporarily boost energy levels. However, caffeine later leads to crashes which could worsen PMS fatigue. Chocolate has limited effects on real period-related tiredness – better sleep hygiene is more important.
Heavy bleeding
No foods have been proven to influence bleeding heaviness one way or another. Estrogen levels determine flow, unrelated to diet. As long as you are getting adequate iron, chocolate does not affect your bleeding.
Cravings
Chocolate is highly craved by many women before their periods. Giving into cravings in moderation is perfectly healthy. But beware that chocolate cravings can be difficult to control for some. Portion control and willpower are key.
Breast pain
Like other symptoms, chocolate does not medically improve or worsen breast tenderness during PMS. Some women do experience less breast swelling and pain with lower salt intake. But chocolate itself has no direct effect.
Overall the evidence suggests chocolate has minor to moderate effects on period symptoms. While chocolate may provide short-term satisfaction of cravings, lasting relief requires medication, supplements, exercise, stress management, and other lifestyle measures.
Potential dangers of chocolate around your period
While moderate chocolate consumption is safe for most women, there are some potential downsides to be aware of:
– Weight gain – The calories in chocolate can lead to excess weight if you overindulge on a regular basis.
– Blood sugar spikes – Large amounts of chocolate may spike blood sugar levels due to the sugars. This can be dangerous for diabetics.
– Migraines – Chocolate is one of the most commonly reported food triggers for migraines, which some women experience around their periods.
– Acne – The sugar and dairy in chocolate may exacerbate hormonal acne during the luteal and menstrual phase for some women prone to breakouts.
– Bloating/GI issues – As mentioned above, the milk ingredients in milk chocolate may provoke gas, bloating, and other gastrointestinal distress in some individuals.
– Hypertension – The compounds in cocoa have been shown to slightly elevate blood pressure. This effect is most concerning for those with existing hypertension.
– Addiction – Some women develop a dependency on or addiction to chocolate related to fluctuating serotonin and endorphins during the menstrual cycle. This can be very difficult to overcome.
The risks above primarily occur with excessive chocolate intake of more than 1-2 servings per day on a chronic basis. Occasional chocolate indulgences during your period are unlikely to cause harm. Those with health conditions like diabetes, hypertension, IBS, endometriosis, and migraines should be most cautious.
Healthy snack alternatives to chocolate
To keep chocolate cravings in check, it helps to have healthier alternatives on hand during your period:
– Fresh fruit – Berries, banana, apple, grapes, etc. These provide fiber, vitamins, minerals, and antioxidants without excess added sugar.
– Dried fruit – Dried apricots, prunes, cranberries, and mango have an intense sweetness that can help satisfy cravings. Limit portions to avoid excess calories.
– Fruit-and-nut bars – Choose bars with no more than 12-15g of natural sugar and at least 3g of protein and fiber per serving. KIND Bars are a good option.
– Smoothies – Blend Greek yogurt with your favorite fruits for a decadent treat. Consider adding peanut butter or avocado for extra richness.
– Flavored nuts – Roasted almonds or pecans flavored with cinnamon or cocoa provide sweetness and crunch. Just watch portions.
– Frozen banana “ice cream” – Freeze chunks of ripe banana then blend to create a creamy, dairy-free frozen dessert. Customize with cocoa powder or nut butter swirls.
– Apple with nut butter – Sliced apple with a Tbsp of peanut or almond butter provides protein, fiber, and sweetness to rival chocolate.
– trail mix – Make your own trail mix from nuts, seeds, coconut flakes, whole grain cereal, and chopped dried fruit. Moderate portion sizes since calories add up quickly.
Having healthy snacks on hand can help curb cravings for chocolate. Focus on getting nutrients like fiber, protein, vitamins and minerals rather than just empty calories and sugar.
Lifestyle strategies to reduce chocolate cravings
While chocolate in moderation is fine, some women crave it excessively before their periods. Here are some lifestyle strategies to help gain control over chocolate cravings:
– Keep healthy snacks available – Having fruit, yogurt, nuts, etc. on hand makes it easier to grab those instead.
– Don’t deprive yourself – Trying to avoid chocolate completely often backfires. Have a little to satisfy the craving, then distract yourself.
– Stay active – Exercise helps balance hormones, mood, and appetite. Aim for 30-60 minutes per day.
– Reduce overall sugar – The less sugar you eat overall, the less intense cravings may become over time.
– Manage stress – Anxiety drives cravings for comfort foods. Relaxation techniques like meditation help take the edge off.
– Get enough sleep – Lack of sleep disrupts hormone balance and increases appetite.
– Consider supplements – Magnesium, vitamin D, and seed oils like evening primrose can help stabilize hormones and mood. Discuss with your doctor.
– Shop strategically – Don’t buy trigger foods like chocolate chips and candy bars during the luteal phase. Out of sight, out of mind.
– Get support – Talk to your doctor if cravings are consuming you. Join online groups to connect with other women struggling with PMS chocolate addiction.
Often chronic chocolate cravings stem from underlying hormonal imbalances or deficits in nutrients/minerals that support hormone function. Making positive lifestyle changes can help address these root causes and reduce cravings at the source.
When to avoid chocolate during your period
For most women, a small treat of chocolate here and there during your period is perfectly safe and even healthy. However, you may want to avoid chocolate if:
– You have a chocolate allergy – Allergies to chocolate or the common allergens in it like dairy, soy, nuts, etc are rare but possible. Always avoid foods you are allergic to.
– You experience migraines triggered by chocolate – About 1 in 4 people with migraines report chocolate as a trigger. Avoid it if you notice a connection.
– You have severe PMS symptoms – Some women with extreme PMS may find abstaining from chocolate helps stabilize mood and cravings.
– You have diabetes – Uncontrolled blood sugar levels make chocolate consumption riskier for diabetics. Speak to your doctor about safe sugar limits.
– You have IBS or digestive issues – The dairy in milk chocolate, fat in dark chocolate, and caffeine content can provoke GI symptoms in some people.
– You have a chocolate addiction – A true addiction may require completely avoiding chocolate, at least temporarily, to reset your hormones and cravings.
– You need to lose weight – The calories in chocolate can quickly add up. Avoiding it when trying to lose weight aids calorie restriction.
Remember you can always indulge in chocolate again in moderation once any medical conditions are under better control or you have reached your health goals. Given chocolate’s minimal risks for most women, complete restriction is often unnecessary.
Takeaways
– Chocolate cravings are common before and during your period due to hormonal shifts affecting mood, appetite, and cravings.
– While milk chocolate is fine in moderation, dark chocolate is recommended for higher antioxidant content and less added sugar.
– Enjoy small servings of just 1-1.5 oz to satisfy cravings without overdoing calories, sugar, or fat.
– Pair chocolate with fruit, nuts, yogurt, or other whole foods to help mitigate blood sugar spikes.
– Milk chocolate is more likely to cause GI issues like bloating and gas than dark chocolate.
– Chocolate has not been shown to directly worsen period symptoms like cramps, fatigue, and acne in research.
– The main risks come from overdoing calories leading to weight gain in the long run.
– Avoid chocolate if you have related allergies, migraines, diabetes, or other medical conditions that warrant restriction.
– Focus on lasting lifestyle changes rather than chocolate to manage PMS symptoms and mood swings.
Satisfying chocolate cravings during your period is perfectly healthy for most women. With proper portion control and high-quality dark chocolate choices, you can keep cravings under control. Honor your body’s signals for chocolate in moderation while practicing self-care through nutrition, exercise, stress management, and other positive outlets. This balanced approach will allow you to indulge worry-free!
