A Guide To Tasty Yet Nutritional Alternatives To Pregnancy Cravings

Pregnancy cravings are a common and often overwhelming experience for many women. From chocolate and ice cream to salty snacks and cheese, cravings can be both strong and specific, often leading to late-night runs to the grocery store or the drive-thru. Although it can be tempting to indulge in pregnancy cravings, it's crucial to seek out nutritional alternatives to satisfy pregnancy cravings that can satiate those urges without resorting to unhealthy junk food.

Fortunately, there are many healthier alternatives that can satisfy these cravings without compromising the nutritional value of your diet. So, let’s dive into it and find out why women experience food cravings during pregnancy.

Why Do Pregnant Women Crave Certain Food?

Pregnancy cravings may occur due to hormonal changes and also as a result of nutritional needs that arise when you’re pregnant.¹  However, there is limited evidence to support the hypothesis and more research is required to establish the link between fluctuating hormones or nutritional deficiency and pregnancy cravings. 

It is also important to note that while some cravings are harmless, indulging in too much unhealthy foods can lead to negative consequences for both the mother and the baby. For example, excessive sugar intake can lead to gestational diabetes, and excessive weight gain can increase the risk of hypertension & other pregnancy complications.² Thus, It is essential to find healthier alternatives to satisfy pregnancy cravings without compromising the nutritional value of the diet.

Here Are Some Of The Nutritional Alternatives To Satisfy Pregnancy Cravings: 

Healthier Alternative To Chocolates?

One of the most common pregnancy cravings is for chocolate, but instead of reaching for a bar of milk chocolate, consider choosing a high-quality milk or dark chocolate.²

Dark chocolate is not only lower in sugar, but it's also high in antioxidants and has been shown to have a range of health benefits, including protection from diabetes by improving insulin sensitivity and reducing the risk of heart disease.³

Another delicious way to curb your chocolate cravings is a homemade chocolate smoothie that could be made with unsweetened cocoa powder, bananas, and almond milk. This smoothie is a healthy and satisfying way to indulge in your sweet tooth while also nourishing your body with beneficial nutrients.

Healthier Alternatives To Satisfy Your Sweet Tooth

Pregnant women often crave sweets, particularly ice cream. However, consuming too much sugar during pregnancy can result in excessive weight gain and potential health complications, such as diabetes and premature birth before 37 weeks of pregnancy.⁴

Instead of sweets, it is recommended to satisfy your sweet tooth with fresh fruits, which contain natural sugars, and essential nutrients like vitamin C and fiber that promote digestive health. Alternatively, healthy snacks like apple slices with peanut butter, or yogurt with honey and fresh fruits, can also keep you feeling full and satisfied for longer.⁵

Swap The Salt: Healthier Alternatives To Enhance Flavor In Your Meal

Craving salty foods is common during pregnancy due to hormonal changes.² However, excessive salt intake can lead to bloating and high blood pressure.⁵

So, instead of salted potato chips, try nutritional alternatives to pregnancy cravings and opt for roasted nuts or seeds like almonds, pumpkin seeds, or sunflower seeds. You can also opt for lightly salted popcorn. However, it is better to avoid microwave popcorn as it is high in sodium and contains unhealthy fats.

Alternatives To Carbohydrates For Expecting Mothers

Craving carbohydrates during pregnancy is common due to increased energy demands.²  However, indulging in refined carbohydrates like white bread and pasta can lead to weight gain and increased blood sugar levels. 

Opt for complex carbohydrates such as whole-grain bread, brown rice, and quinoa. These foods are high in fiber, which helps to keep you full for longer periods.

Alternatives To Dairy For Expecting Mothers

During pregnancy, cravings for high-calorie dairy products are common. But, excessive intake of such food items can lead to complications like gestational obesity. Soft cheeses like feta, blue cheese, brie, and camembert can also pose a risk of listeria infection.⁶

Instead, to satisfy pregnancy cravings, pregnant women can choose a nutritional alternative such as hard cheeses like cheddar or Swiss, which have lower moisture content and are less conducive to bacterial growth.⁶ Dairy-free cheese alternatives made from nuts like almonds or cashews are also a nutritious option to satisfy pregnancy cravings.

Nutritious Alternatives To Meat For A Healthier Lifestyle

Pregnant women who prefer non-vegetarian food often crave meat. However, consuming excessive meat (especially red meat) can increase the risk of heart disease and other health problems like diabetes.^7,8

Instead, opt for lean meat options like chicken or turkey, which are high in protein and low in fat. You can also try plant-based protein sources like lentils, beans, and tofu.

Wrapping Up!

In conclusion, pregnancy cravings can be challenging to manage. However, it is essential to find nutritional alternatives to satisfy pregnancy cravings so that you do not end up compromising on the nutritional value of your diet. Choosing healthier options like fruits, whole grains, lean proteins, and healthy fats can help to keep both the mother and baby healthy during pregnancy. 

Nonetheless, if you're still struggling to manage pregnancy cravings, talk to your healthcare provider for further advice on managing them - while continuing to eat a healthy and balanced diet.

*Consult with your doctor before making any dietary changes during pregnancy.