Valentine’s Day is the perfect excuse to enjoy one of the most universally loved sweets: chocolate.
If you’re mindful of your diet, you don’t have to completely abstain. However, going overboard 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 about two pieces
Yes, that’s right, the standard serving size for a box of Valentine’s chocolates is smaller than you might think: just two pieces, or between 30 and 40 grams.
“You should limit your intake of added sugars to no more than 10 percent of total calories, according to the latest Dietary Guidelines for Americans,” says Amy Gorin, MS, RDN and owner of Amy Gorin Nutrition in the New York City area.
(Keep in mind that we are talking added sugars here, not natural sugars found in, say, an apple.)
For example, if you’re eating a 2,000-calorie diet, he says, you should try to consume no more than 200 calories of added sugar per day. This is the equivalent of 50 grams. However, “The American Heart Association has stricter guidelines,” says Jennifer Glockner, RDN and creator of Smartee board.
The AHA says added sugars should compensate no more than half of your discretionary calories, which are the calories left over after you’ve met your daily nutrient needs.
For most American women, that equates to about 100 calories a day of added sugars, respectively, or about an ounce (or 28 grams) of chocolate a day.
Keep in mind that added sugars aren’t just found in candy. They are also found in foods such as salad dressing and white bread; it is always important to read labels.
2. Chocolate contains compounds similar to antioxidants
If you’ve heard that chocolate is healthy, you’re not entirely wrong. Chocolate, specifically cocoa, contains antioxidant-like compounds that 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 usually less sugar.”
Plus, “cocoa beans also have protein, fiber, and minerals like iron and magnesium,” says Glockner. “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, Glockner says.
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 that you might miss in the ingredients list:
- Corn sweetener
- Corn syrup
- dextrose
- fructose
- Glucose
- High fructose corn syrup
- Lactose
- Malt 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 potentially affect your hormones
Eat tin of chocolate trigger the pleasure and reward centers in your brain, making you feel good, but it’s a slippery slope.
When your blood sugar level rises from eating, say, half a box of chocolates in one sitting, your body releases insulin, Glockner says, which can cause blood sugar levels to drop within hours. This drop is what is known as an energy shock.
When this happens, “Low blood sugar levels can make you feel very hungry, shaky, nervous, fatigued and sleepy, with a lack of concentration,” she says.
Over time, Gorin adds, eating too much sugar can also increase your risk of weight gain, tooth decay and other health problems. “Also, consuming calories from added sugars removes room 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 a meal, along with some protein and fiber. This slows the rate of sugar absorption, he says.
6. Some chocolate treats are healthier than others
There’s no one type of chocolate that’s best for Valentine’s Day – what you indulge in 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-covered nuts offer some protein, fiber, and healthy fats, says Gorin.
Strawberries dipped in dark chocolate are also a good choice, he adds, because “you get fiber and antioxidants from the strawberry, 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 offering 17 grams of protein, 6 grams of fiber and a wealth of superfood nutrients in every scoop. Enjoy it alone as a smoothie or as a nutrient boost in any of these 16 sweet-satisfying recipes.
7. An occasional indulgence won’t ruin your diet
The general takeaway: Yes, you can work some Valentine’s Day chocolate into your diet without going off the rails, but you want to avoid plowing through 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 flavor and texture, and not multitasking while eating—all tips to help you practice mindful eating.
And try not to feel guilty about indulging, says Glockner. “It’s more important to maintain a healthy eating pattern overall than to focus on (the effect of) one snack or one day,” she says.
