Why We Crave Chocolates and Chips: The Science Behind Food Cravings

Have you ever felt that strong urge for a chocolate ice-cream at midnight, enough to make you rush to a nearby café or order it online through food delivery apps?

Well, this craving is not the same as being hungry for food, but it is much more than that. Some people may crave sweets like chocolates, cookies, others might crave savory foods like chips or pizzas.

Science defines a food craving as an intense desire, which is stronger than regular hunger, to eat a specific kind of food especially sweet or savory. Food cravings are very common - more than 90% of people experience them.

Types of Cravings

Most food cravings begin with external triggers or sensory cues such as the sight, smell, or taste of food. These cues activate powerful reward pathways in the brain and igniting salivation. This is called cue-induced craving, in which exposure to food brings out and intense urge to eat.

Tonic cravings occur when people experience intense food urges simply by imagining their favorite dishes.

Researchers also describe state cravings, which are cravings measured at a specific moment in time, and trait cravings, which reflect a person’s general tendency to crave foods, with or without cues.

Interestingly, studies show that men are more likely to crave savory foods, while women tend to prefer high‑fat, sweet options such as chocolate. Women are more susceptible to cue‑induced cravings, and such cravings usually intensify during the luteal phase of the menstrual cycle due to hormonal changes.

Craving Vs Hunger

You experience hunger when your stomach is empty and hunger can be satiated by eating any food that is good for your body and health. But food cravings are more specific and intense, targeting one particular food like chocolate or burger.

Also, cravings are independent of hunger. You can crave a food even when you’re full. Hunger and cravings can sometimes happen together but are not the same thing.

Causes of Craving

Food cravings are caused by multiple factors, which are physical, environmental and psychological.

Leptin and Ghrelin Disruption
When leptin (satiety hormone) and ghrelin (hunger hormone) are out of balance, some people may experience stronger and more frequent food cravings than others.

Ghrelin is produced in the stomach and stimulates appetite while leptin is released by fat cells and signals the brain that you’re full, thus suppresses appetite. These two hormones keep hunger and fullness in check. But when this balance is disrupted, it can lead to stronger cravings, overeating, or weight gain, according to studies.

Brain’s Reward System
Dopamine, is a hormone and a neurotransmitter produced in the brain, which drives the brain's reward system and supporting behaviors. When you eat a food that you’ve been craving, dopamine is released, creating a surge of happiness. This strengthens the link between that food and the feelings of pleasure, making you more likely to crave it again in the future.

Pregnancy
A woman’s body undergoes hormonal changes during pregnancy, which affect their ability to smell and taste trigger stronger food cravings.

Premenstrual syndrome (PMS)
The hormonal fluctuations before menstruation cause increased food cravings.

Poor Sleep
Studies show that lack of sleep can disturb the hormones responsible for hunger and fullness leading to increased appetite and increased cravings. 

Restricted Diet
If you're dieting or not eating properly your body will not get the required nutrients like protein and fiber, which help you keep full. A lack of these essential nutrients will make you feel hungry and you may crave lots of foods.

Ultra Processed Foods
Studies have shown that people can develop addictive behavior by eating ultra processed foods, which contain added sweeteners and refined ingredients thus leading to possible addiction-like symptoms.

Emotional Causes
People might crave comfort eat when they’re stressed or sleep deprived. Stress can increase cortisol levels (stress hormone). High cortisol levels may be linked to hunger, cravings, and stress- or binge-eating behaviors.  Sometimes, sadness can also increase the food cravings in a person.

Personality Traits
Research suggests that people with certain personality types may be more likely to have certain food cravings. People with higher impulsive behavior and addictive personality traits tend to experience more frequent food cravings.

Nutrient Deficiencies and Food Cravings
While most people believe that cravings are a sign of the body lacking certain nutrients, but scientifically it is not so. For instance, salt cravings can mean low sodium, yet most people who crave savory foods aren’t actually deficient.

Logically, if it was due to nutrient gaps, we’d crave healthy foods rich in nutrients like fruits, vegetables etc. but our cravings are usually focused on foods high in sugar, fat, or salt.

Also, as mentioned earlier, men tend to crave savory foods, while women often crave sweets. These preferences don’t match actual nutrient needs.

However, craving non-food items like soil, ice, chalk may be caused by nutritional deficiency in your diet and you need to consult a doctor.

How to Manage Food Cravings:

Hydration
Thirst can feel like hunger. You should drink enough water to stay hydrated because dehydration makes people experience hunger pangs and food cravings. Drink adequate amount of water to maintain proper hydration throughout the day. For night time food cravings, have a caffeine-free herbal tea or other soothing non-alcoholic drinks.

Sleep Well
Lack of sleep makes hunger hormones stronger. You must get at least the recommended 6-8 hours of sleep most nights for good health. Your body will experience an increase in hunger and appetite when you fail to get enough sleep.

Balanced Diet
Protein keeps you full longer. Add eggs, beans, or fish to meals. Don’t skip meals, or cravings may get worse. People can eat scrambled eggs at breakfast and they can include beans as a salad topping or they can choose to have salmon for dinner.

Snack Smartly
Choose healthy snacks, which provide you with fiber and protein such as nuts. A small piece of dark chocolate can help satisfy your dessert craving. Replace chips with homemade foods. Also, remove the foods from your refrigerator that trigger your cravings and replace with healthy options.

Gum
People can also use chewing gum as a solution. Minty flavored gum and toothpaste may serve as effective tools to curb food cravings.

Stress Control
Practicing relaxation techniques can reduce stress and lower your food cravings over time. Practicing meditation and deep breathing exercises can help calm the mind and body. Yoga and tai chi help people reduce stress while increasing their flexibility. Nature walks and mindfulness practice can also help.

Limit Alcohol
Alcohol consumption has been known to cause increased food cravings in people.

Occasional food cravings aren’t harmful — enjoying chocolate or dessert once in a while is perfectly fine. But understanding how the cycle of cravings works can help you make smarter choices and support better health.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.