For many, the carnivore diet presents a significant challenge: the elimination of all plant-based foods, including the beloved chocolate. The intense cravings, especially for women during their menstrual cycles, can be a major hurdle. But before diving into substitutes, it's crucial to understand why chocolate is so irresistible in the first place.
The Allure of Chocolate: More Than Just a Sweet Treat
Chocolate cravings are a common phenomenon, particularly in the United States, where nearly half of women crave it regularly during menstruation and 90% experience occasional cravings. Several theories attempt to explain this intense desire.
Debunking the Myths: Micronutrient Deficiencies and Psychoactive Effects
One common explanation is that chocolate cravings stem from iron or magnesium deficiencies. However, evidence suggests this isn't the primary cause. There's little support for the idea that people crave foods based on specific micronutrient needs. Even if this were the case, chocolate wouldn't be the top choice, as cashews and almonds contain more magnesium than dark chocolate.
Another rationale points to chocolate's psychoactive substances, such as phenylethylamine. While present, these substances exist in such small amounts that eating a realistic amount of chocolate wouldn't produce any significant psychoactive effect, even in binge eaters.
The Cultural Connection: Conditioning and Guilt
Research suggests that chocolate cravings, particularly those associated with menstruation, are culturally influenced. The phenomenon is most pronounced in the US, with immigrants developing these cravings as they become more acculturated. This indicates that the desire for chocolate is linked to cultural norms and societal pressures rather than purely biological factors.
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The real reason people crave chocolate is that most people, especially women, feel guilty about wanting chocolate, because we’re all so conditioned to be neurotically anxious about calories and weight. We’re drawn to chocolate, but have to constantly resist it, so it becomes very emotionally salient.
The Cold Turkey Approach vs. Moderation
One study tested chocolate deprivation without calorie restriction, allowing subjects to eat as many calories and as much fat/sugar/salt as they wanted for 2 weeks - just no chocolate. The study found that only high trait cravers wanted chocolate more when they were chocolate-deprived. Low cravers didn’t suddenly start craving chocolate when they couldn’t eat it.
Depending on your psychological makeup (and also whether you’re a moderator or an abstainer) you might have good luck with the cold turkey strategy - or you might have a better time with more Paleo-friendly chocolate options that cut out the sugar and processed junk in most candy bars.
Navigating Chocolate on the Carnivore Diet: A Tricky Terrain
The carnivore diet strictly limits food intake to animal products, which inherently excludes traditional chocolate made with cocoa solids, sugar, and often dairy. However, for those who find the complete elimination of chocolate too challenging, there are ways to create carnivore-aligned alternatives or understand how to manage cravings effectively.
The Importance of Mindset: Rejecting Food Guilt
Whether you quit completely or go with the moderation approach, the research on chocolate cravings definitely suggests endless food guilt is psychologically toxic. Yes, there will always be people and TV shows and magazines trying to make you feel neurotic and guilty about food. That’s how the whole multi-billion dollar diet industry functions. But you can also resist that - refuse to buy the magazines, refuse to participate in diet-talk, and spend time with people who have more interesting things to discuss than calories.
Read also: The Carnivore Diet's Impact on Sleep
Crafting Carnivore-Friendly "White Chocolate"
While traditional chocolate is off-limits, a carnivore-compliant alternative can be made using cocoa butter, the fat extracted from cacao beans. This allows for a "white chocolate" experience without the added sugars and plant-based ingredients.
The Key Ingredient: Cocoa Butter
Cacao butter is the oil that's extracted from cacao beans. It is golden when melted and hardens into a cream-coloured solid at room temperature. Recent research shows that cacao butter even has antioxidant and inflammatory effects. And apart from being the main ingredient in chocolate, it is great for moisturising your skin.
A Simple Recipe for Sugar-Free White Chocolate
This recipe provides a base for creating a carnivore-friendly white chocolate alternative.
Ingredients:
- Cacao butter drops
- Optional: Heavy cream powder or coconut milk powder (use sparingly, if at all, to maintain strict carnivore compliance)
- Allulose (a zero-carb sweetener)
- Vanilla beans or extract
- Salt
Instructions:
- Blitz the allulose and milk powder (if using) in a blender until fine. I did separately but you could blitz together.
- Place the cacao butter (chop into 1cm cubes first if not using drops) and coconut oil in a heat proof bowl over a pan filled with 1 inch of hot water. Simmer on a low heat until just melted. Do this very slowly and stir regularly. Do not overheat or the mixture can seize.
- Remove the bowl from the pan. Add the milk powder, allulose, vanilla and salt. Stir to combine then blend with a stick blender until smooth. (Note it will go thick at first when you stir but keep blending and it will thin down to a pourable chocolate consistency.)
- Pour the Sugar Free White Chocolate into your silicone moulds. I find it helpful to put the moulds on a baking tray.
- Set in the fridge for about 15 - 30 minutes, or until solid.
Tips for Success
- Do Not Overheat: When melting the cocoa butter, do this slowly and take care not to overheat it.
- Stirring is Key: Repeated stirring while you warm slowly is a must and you can also take the mixture off the heat just before everything has melted.
- Keep Utensils Dry: Water can make chocolate seize.
- Allulose is the perfect sweetener for homemade sugar free white chocolate because it dissolves easily and does not re-crystallise.
Variations
- Nutty: Add your favourite chopped nuts and seeds.
- Sugar Free White Chocolate Chips: Simply use the same method I use for these sugar free chocolate chips. You pour the melted chocolate into a pyramid silicone baking mat. These mats are actually sold for fat-free roasting. This kitchen hack gives them an awesome second use!
Storage
I recommend to store your chocolate bars in an airtight container in the fridge for up to one month.
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