I’m pretty enthusiastic about dark chocolate – it can definitely play a role in a healthy diet (more on that in a minute). Yet I still get tweaky when it gets referred to as the new health food. There is something about that label, “health food,” that makes it sound like the more the better. And while dark chocolate in moderation can indeed be good, more is not better.
I’m seeing dark chocolate show up in foods in ways that are questionable. Just because a cookie has dark chocolate chips doesn’t make it any better for you – it is still a cookie. The Kasha TLC cereal bars are generally pretty decent nutritionally (one of the best bar choices). It is made with whole grains, has good fiber content; and while they do have sugar added, the sugar content is only 6 grams and some of that is fruit. Yet I never buy the ones with dark chocolate chips. I’d much rather eat my dark chocolate more directly – by itself so I can fully savor it. When you start adding it to different products, it all adds up.
I see the big advantage of dark chocolate as being a relatively low sugar treat. Most people are satisfied with a small portion of dark chocolate. Other forms of chocolate have more sugar and leave you wanting more. Even people who say they can’t stop eating chocolate once they start can often stop after a small portion of dark chocolate. Dark chocolate helps you not feel deprived and yet able to be moderate.
But even dark chocolate is still high in fat and therefore high in calories. It is a good source of flavonoids, a group of antioxidants, and is thought to have some positive health benefits. But that doesn’t mean that more is better. Don’t use the health benefits to rationalize eating more and more.
Products play on this tendency for Americans to enthusiastically embrace the latest health food. Labels boast all kinds of questionable health claims. One nutritionist I know advises never to believe the claims on the front of a package – turn it over and look at the list of ingredients and the amount of sugar, fiber and sodium. Michael Pollan in his bestselling In Defense of Food, admonishes that health claims are always a problem because just having a package to declare them on indicates a food has been processed. That may be a little strict, but he makes a good point.
I suggest that if you enjoy dark chocolate – go ahead and make it part of your diet. AND keep it within balance. Ideally, enjoy just a square or two. A portion size is typically an ounce (28.35 grams) – but you may find that an even smaller amount is satisfying. I find it easier to eat the plain kind – when it has other things in it (like fruit or nuts) I am more likely to want more. See what works for you, what you enjoy the most. And don’t get hooked in by the advertising claims – a little dark chocolate is enough. We don’t need more in a variety of products.
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I was interested in reading about your take on chocolate. I also agree that chocolate is difficult to stop eating, and therefore, should be avoided for the most part. I like dark chocolate over milk chocolate, also, mainly because the taste is something I find “real”, unlike milk chocolate which just reminds me of all those waxy tasting chocolate bunnies we got for Easter as children.
But don’t you think adding some dark chocolate to healthier foods might just entice some people who just don’t normally eat healthy (but might like to!), to try something different? The Kashi bars, for example, are great for a lot of reasons, but I think some people are turned off by the fact that they are healthy. Adding some chocolate to them makes them just that much more attractive to the average person. (I actually don’t like the Kashi bars that have the chocolate in them, but hey, it was an example you used.
Good question! I think the answer must depend on the person. If adding dark chocolate is a way for someone to eat whole grains, then go for it! I coach people to do what works for them. My personal preference is to have a nice square of plain dark chocolate so that I can really enjoy the chocolate. But then I do eat the healthy stuff too.
What I was trying to get at is that a food can be good, but we still need to be thoughtful about how we eat it. Advertisers really take advantage of the latest “good food” and I think it is easy to lulled into the idea that if it is “good,” there are no limits.
I tried it from a little different angle in my May 2008 newsletter, which will be published tomorrow.