I’m a doctor – here’s why you crave chocolate when you’re stressed

We eat chocolate to celebrate good times, as a sweet treat to pick us up and for the pure enjoyment of the flavour.

But there is another, more negative, emotion that pushes us towards the Dairy Milk — stress.

Chocolate can be the first thing we crave when the heat is on, and according to doctors it’s to do with our fight or flight system — our body’s ancient response to danger.

Cortisol is the body’s main stress hormone and once it kicks in it diverts energy away from the immune system, which sparks those tell-tale sugar cravings.

‘Craving chocolate is a response to a stressful situation as a need for energy,’ says Dr Nicky Keay, sports and dance endocrinologist and honorary clinical lecturer in medicine at University College London. 

‘Being stressed increases the hormone cortisol which uses our energy reserves, so we feel like we need something sweet to boost energy levels.’

But, paradoxically, simply eating sweet treats — like chocolate — can also send blood sugar soaring, followed by a crash, which can kick off a rollercoaster of stress and craving.

‘When blood sugar levels dip too low, it triggers the body’s “fight-or-flight” stress response to help raise blood sugar (glucose) and fatty acids levels in your circulation as essential muscle and brain fuel,’ says medical nutritionist Dr Sarah Brewer.

‘This stress response triggers hunger so you will eat to top up your fuel levels, too, and you may experience cravings — especially for sweet, stodgy carb-laden foods to rapidly increase blood sugar levels.

‘Rising blood glucose levels then trigger production of insulin which can cause glucose levels to fall lower than usual again, setting up a vicious cycle.’

But she notes that cortisol doesn’t just rise in moments of duress. ‘Levels of cortisol are highest in the morning due to the physical “stress” of your overnight fast.’

So why is chocolate the only thing that hits the spot?

‘Interestingly, chocolate has effects on the brain to help you relax and make you feel good by increasing brain levels of several chemicals, including mood-altering PEA (phenylethylamine, related to amphetamine) which gives you a mild, confidence-instilling buzz.

‘Chocolate also contains tryptophan — a chemical converted to serotonin in the brain to lift mood and increase euphoria, plus theobromine, a stimulant which peps you up.

‘And chocolate is virtually unique in that it melts in the mouth at body temperature, producing a silky, luscious sensation that adds to its appeal and, according to psychologists, is one of the main reasons why chocolate is so addictive.’

She advises anyone craving chocolate to select an antioxidant-rich variety with at least 70 per cent cocoa solids over milk or white chocolate.

Stress isn’t the only feeling that can spark a desire for chocolate. 

‘Do you find yourself craving chocolate or sweet foods when you’re angry? This phenomenon is dubbed as feeling “hangry” (hungry and angry),’ says Dr Brewer.

‘Scientists found there’s more involved than simply feeling irritated because you’re stressed by hunger, however. It’s thought that experiencing aggression when hungry is a survival mechanism that would have helped our ancestors survive when they had to hunt for food.

‘When you are hungry, the brain is starved of glucose and this impacts on your ability to exercise self-control, meaning that you’re more likely to exhibit bad-tempered behaviour or aggression.

‘In addition, when glucose levels are low, the brain releases stress hormones, adding to your bad mood. To avoid getting hangry, scientists recommend eating small portions of nutrient-dense foods at regular intervals to keep you well nourished.’

There’s another reason why we scoff chocs when the chips are down — it makes us feel better. 

Rob Hobson, registered nutritionist, sports nutritionist and advisor to supplements supplier Healthspan, says, ‘Some animal studies have shown that physical or emotional distress increases the intake of food high in fat and sugar.

‘It’s thought that raised cortisol levels in combination with insulin could be responsible.

‘And once ingested, foods high in fat and sugar seem to have a feedback effect that dampens stress related responses and emotions. They really are ‘comfort’ foods.’