7 facts about Valentine’s Day chocolates

Valentine’s Day It is the perfect excuse to enjoy one of the most universally loved sweets: chocolate.

If you are conscious of your diet, you don’t need to abstain completely. However, overdoing it can have consequences for your health. Before you open that box, here are seven facts you should know about Valentine’s Day chocolates.

1. The serving size of a box of chocolates is approximately two pieces

Yes, that’s right, the standard serving size for a box of Valentine’s chocolates is smaller than you think: just two pieces, or about 30 to 40 grams.

“Ought limit your intake of added sugars to no more than 10 percent of your total calories, according to the most recent Dietary Guidelines for Americans” says Amy Gorin, MS, RDN and owner of Amy Gorin Nutrition in the New York City area.

(Note that we are talking about aggregate sugars here, not the natural sugars found, for example, in an apple.)

For example, if you follow a 2,000-calorie diet, he says, you should aim to consume no more than 200 calories of added sugar per day. That is the equivalent of 50 grams. However, “The American Heart Association has stricter guidelines,” says Jennifer Glockner, RDN and creator of smart board.

The AHA says added sugars should compensate no more than half of your discretionary calories, which are the calories left over after you meet your daily nutrient requirements.

For most American women, that’s about 100 calories a day from added sugars, respectively, or about an ounce (or 28 grams) of chocolate a day.

However, keep in mind that added sugars are not only found in sweets. They are also found in foods such as salad dressings and white bread; it is always important read your labels.

2. Chocolate contains antioxidant-like compounds

If you’ve heard that chocolate is healthy, you’re not entirely wrong. Chocolate, more specifically cocoa, contains antioxidant-like compounds which can help mitigate cell damage caused by free radicals in the body.

Research suggests flavonoids have antioxidant propertiesand the flavonoids and flavanols found specifically in dark chocolate may have health benefitssays Glockner.

That said, eating dark chocolate doesn’t automatically improve your health. “To get the full benefits of flavanols,” says Glockner, “you may need to consume a lot of chocolate, which also means increasing your sugar and calorie intake.”

3. Dark chocolate contains less sugar than milk chocolate

“Chocolate is made up of cocoa beans, cocoa butter, and additives like sugar,” says Glockner, but “dark chocolate contains more cocoa beans and generally less sugar.”

What’s more, “cocoa beans also have proteins, fiberand minerals like iron and magnesium,” Glockner says. “So the darker the chocolate,” he adds, “the more health benefits you get.”

So if you want minimal additives and less sugar in your treats, look for chocolate that contains at least 70 percent cocoa, says Glockner.

4. Chocolate boxes can be loaded with additives

Valentine’s Day chocolates, like most sweets, contain ingredients such as added sugars and additives. Some added sugars are obvious, but others have more confusing names You could overlook in the ingredient list:

• corn sweetener
• corn syrup
• Dextrose
• Fructose
• Glucose
• High Fructose Corn Syrup
• Lactose
• malt syrup
• Maltose
• Molasses
• saccharose

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 potentially affect your hormones.

eating can of chocolate Activate the pleasure and reward centers. in your brain, making you feel good, but it’s a slippery slope.

when you blood sugar level spikes By eating, say, half a box of chocolates in one sitting, the body releases insulin, Glockner says, which can cause blood sugar levels to drop within a few hours. This drop is what is known as energy drop.

When that happens, “low blood sugar levels can make you feel very hungry, shaky, nervous, fatigued and sleepy, with a lack of concentration,” he says.

Over time, Gorin adds, eat too much sugar It can also increase the risk of weight gain, cavities, and other health problems. “In addition, consuming calories from added sugars takes away space in the diet for nutrient rich foods”she says.

To help maintain stable blood sugar levels and prevent crashes, Glockner recommends eating sugar at the end of the meal, along with some protein and fiber. This slows down the rate of sugar absorption, he says.

6. Some chocolate treats are healthier than others

There is no type of chocolate that is best for Valentine’s Day; What you enjoy depends on your preferences and dietary needs.

However, a quick rule of thumb is to look for dark chocolate that lists cocoa as the first ingredient, rather than sugar, Glockner says.

Also consider other types of chocolate treats, such as dark chocolate bark with almonds or coconut flakes. Chocolate nuts offer some protein, fiber and healthy fatsGorin says.

Strawberries dipped in dark chocolate are also a good option, she adds, since “from the strawberry you get fiber and antioxidants, and also the health benefits of dark chocolate.”

If you’re looking for healthier ways to satisfy your cravings, Chocolate Shakeology provides a deeply rich chocolate flavor while providing 17 grams of protein, 6 grams of fiber, and a host of superfood nutrients in every scoop. Enjoy it alone as a smoothie or as a nutrient boost in any of these 16 recipes that satisfy your sweet tooth.

7. An occasional indulgence won’t ruin your diet.

The overall takeaway: Yes, you can incorporate some Valentine’s Day chocolate into your diet without going off the rails, but you should avoid devouring half a box in one sitting.

“Try to make a box of chocolates last and really enjoy the chocolate when you eat it,” says Gorin. She suggests savoring sweets, paying attention to their taste and texture, and not multitasking while eating—all good tips to help you practice. conscious eating.

And try not to feel guilty about indulging, Glockner says. “It’s more important to maintain an overall healthy eating pattern than to focus on (the effect of) one snack or one day,” he says.