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By Diane Griffith, HealthAtoZ writer
You've probably heard reports praising the heart-healthy virtues of chocolate - leading you to think its right up there with broccoli and lima beans. Before you start heaping M&M's® on your plate instead of fruits and veggies, though, stop and learn the facts. Treating chocolate as a "health food" could damage your health and make your weight skyrocket.
In a country where we spend nearly $10 billion annually on approximately 1.5 million tons of chocolate, it's important to understand how this confection affects our bodies. Although some dark chocolate does contain heart-healthy plant compounds called flavonoids, chocolate can also cause obesity. Lots of calories are packed into one small piece of chocolate. Eating it when you're hungry makes your sugar levels rise, then suddenly drop. You quickly feel hungry again and are likely to overindulge.
Make healthier choices
If you're a chocolate lover, most experts say you don't have to deprive yourself of your favorite treat. If you consume lots of fruits, vegetables, proteins and whole grains, indulging (moderately) in chocolate is OK. Many chocolate lovers, though, take the news about flavonoids as a license to gorge themselves with candy.
If you go to the movies and decide to treat yourself to a candy bar, don't opt for the big bar the theater sells. Those products contain between 400 and 800 calories. A Peppermint Pattie® or a Tootsie Roll® contains fewer than 200 calories, is much lower in saturated fats and will do just as good a job at satisfying your chocolate craving.
If you can't get through the day without chocolate, it's best to wait until after a meal, when you're no longer hungry, and enjoy a small serving. Don't limit yourself to candy. Healthier choices include a small portion of low-fat chocolate ice cream, nonfat pudding or a low-fat ice cream pop. Another option is to make substitutions - leave the mayo off your sandwich or switch to a fat-free dressing with your salad, then enjoy a guilt-free serving of chocolate that day. Remember, though, moderation is the key.
Types of chocolate
- Dark chocolate: Contains antioxidants called flavonoids, which are considered heart healthy. Dark chocolate has no added milk fat.
- Milk chocolate: The most popular chocolate. Has more added sugar and fewer flavonoids than dark chocolate. Also contains added milk fat, which raises cholesterol levels.
- White chocolate: The least healthy. Contains no flavonoids; has added sugar and milk fat.
Healthier alternatives
Most experts conclude that adding dark chocolate to your diet simply because it contains flavonoids would cause you to pack on the pounds - making the risk of excessive weight gain outweigh the benefits of flavonoids. Though flavonoids may benefit your heart, weight gain does not. In addition, the saturated fats contained in chocolate can raise your cholesterol. You can instead find antioxidants in many fruits and vegetables, which will provide more health benefits and far fewer calories.
If you consider yourself a chocolate addict, dark chocolate is still healthier than any other type. In small amounts, it should do you no harm - just don't forget your fruits and vegetables.
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External Sources
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Center for Science in the Public Interest
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Science News Online
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British Heart Foundation
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This article was reviewed and updated June 2007.
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