Valentine’s Day is the perfect excuse to enjoy one of the most universally loved sweets: chocolate.
If you pay attention to your diet, you don’t have to abstain completely. However, overeating can have consequences for your health. Before you open that box, here are seven facts you should know about Valentine’s Day chocolate.
1. The size of a box of chocolates is about two pieces
Yes, that’s right, the standard serving size for a box of Valentine’s Day chocolates is less than you might think: just two pieces, or about 30 to 40 grams.
“You should limit your intake of added sugars to no more than 10 percent of your total calories, according to the latest information Dietary Guidelines for Americanssays Amy Goren, MS, RDN, and owner Amy Goren Nutrition In the New York City area.
(Keep in mind we’re talking about… He added Sugars here, not sugars found naturally in an apple, for example.)
For example, if you’re on a 2,000-calorie diet, you should aim to consume no more than 200 calories from added sugar per day. This is equivalent to 50 grams. However, “the American Heart Association has more stringent guidelines,” says Jennifer Glockner, RDN and creator of these guidelines. Smarty board.
The AHA says added sugars should be replaced No more than half Estimated calories, which are the calories remaining after meeting your daily nutritional requirements.
For most American women, that equates to about 100 calories per day from added sugars, respectively, or about 1 ounce (or 28 grams) of chocolate per day.
Keep in mind that added sugars aren’t just found in sweets. They are also found in foods such as salad dressing and white bread, and it is always important to read your labels.
2. Chocolate contains antioxidant-like compounds
If you’ve heard that chocolate is healthy, you’re not entirely wrong. Chocolate – especially cocoa – contains antioxidant-like compounds that can help mitigate damage to cells caused by free radicals in the body.
Research points to flavonoids It has antioxidant propertiesFlavonoids and flavanols are found specifically in dark chocolate It may have health benefitsGloeckner says.
However, eating dark chocolate does not automatically improve your health. “In order to get the full benefits of flavanols, you may need to consume a large amount of chocolate, which also means increased sugar and calorie intake,” says Gloeckner.
3. Dark chocolate contains less sugar than milk chocolate
“Chocolate is made up of cocoa beans, cocoa butter, and additives like sugar, but dark chocolate contains more cocoa beans and usually less sugar,” says Gloeckner.
What’s more, “cocoa beans also contain protein, fiber, and minerals like iron and magnesium,” says Gloeckner. She adds: “So the darker the chocolate, the more health benefits you get.”
So, if you want minimal additives and less sugar in your sweets, look for chocolate that contains at least 70 percent cocoa, says Gloeckner.
4. Chocolate boxes can be filled with toppings
Valentine’s Day chocolate, like most sweets, contains ingredients such as added sugars and additives. Some added sugars are obvious, but others have more confusing names that you can overlook in the ingredient list:
- Corn sweetener
- Corn syrup
- Dextrose
- Fructose
- Glucose
- High fructose corn syrup
- Lactose
- Barley syrup
- Maltose
- molasses
- Sucrose
Other types of added sugars include sugar alcohols such as sorbitol and maltitol, as well as artificial sweeteners such as saccharin and aspartame.
5. Overdoing it can mess with your hormones
Chocolate eating box Activating pleasure and reward centers In your mind, which makes you feel good, but it’s a slippery slope.
When your blood sugar level spikes due to, say, eating half a box of chocolate in one sitting, your body releases insulin, Glöckner says, which can then cause your blood sugar levels to drop within a few hours. This decline is what is known as energy collapse.
“When this happens, low blood sugar levels can leave you feeling very hungry, shaky, nervous, tired, sleepy, and unfocused,” she says.
Over time, eating too much sugar can also increase your risk of weight gain, cavities, and other health problems, Goren adds. “Consuming calories from added sugars also takes up space in your diet for nutrient-dense foods,” she says.
To help keep blood sugar levels stable and prevent crashes, Glockner recommends eating sugar at the end of your meal, along with some protein and fiber. This slows the rate of sugar absorption, she says.
6. Some types of chocolate are healthier than others
There is no single type of chocolate that is best for Valentine’s Day, so what you indulge in depends on your preferences and dietary needs.
However, a quick rule of thumb is to look for dark chocolate that has cocoa as the first ingredient, rather than sugar, Gloeckner says.
Consider other types of chocolate as well, such as dark chocolate bark with almonds or coconut flakes. The nuts in chocolate provide a little protein, fiber and healthy fats, Goren says.
Dark chocolate-covered strawberries are also a good choice, she adds, because “you get the fiber and antioxidants from the strawberries, as well as the health benefits of dark chocolate.”
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7. Indulging occasionally won’t ruin your diet
General takeaway: Yes, you can incorporate some Valentine’s Day chocolate into your diet without going off track, but you’ll want to avoid plowing through half a box in one sitting.
“Try to make the box of chocolates the last—and really enjoy the chocolate when you eat it,” says Goren. She suggests tasting the dessert, paying attention to its taste and texture, and not multitasking while eating — all good tips to help you practice mindful eating.
“Try not to feel guilty about indulging in food,” says Gloeckner. “Maintaining an overall healthy eating pattern is more important than focusing on it [the effect of] “One snack or one day,” she says.