By Jennifer Katz, Clinical Nutritionist
For most of us, Valentine’s Day is just another excuse to indulge and over-dose on crap we usually would not eat- or at least, eat more than a few times a week. With pure sugar “Sweethearts” being passed around, marshmallow-filled chocolates being placed on your desk at work, and Hershey’s kisses everywhere you turn, Valentine’s day is nothing but 24 hours of pure temptation to veer off even the most dedicated “diet” path…. So, this Valentine’s day, be my guest- go ahead and indulge- in the right stuff, that is! Come Feb.14th, I give you permission to break the rules… instead of employing the classic dietitian-recommended practice of eating from the colors of the rainbow, reverse that habit when it comes to choosing candy and sweets. Choosing the brown stuff (especially the DARK brown stuff) over the artificially colored hard candies can not only save you one insulin spike at a time, but can also offer benefits that would otherwise be forfeited.
Dark chocolate, specifically 70% or higher cocoa content, provides a powerful dose of anti-oxidants similar to that found in a serving of blueberries or a glass of wine. These antioxidants, called phenols, prevent LDL (bad cholesterol) from oxidizing and causing arterial plaque accumulation and are the same antioxidants that function as powerful cancer-fighting tools. So, trade the blues on your oatmeal for cocoa nibs? I don’t think so! But, do swap milk chocolate kisses for dark ones, and train your palate to be a cocoa snob. The higher the cocoa content in a dark chocolate treat, the higher the antioxidant value and the lower the sugar content glycemic value. You’re in great shape if your cravings are for Dagoba 74% versus Nestle’s 20% average milk. Not only is milk chocolate higher in sugar and lacking in the antioxidant department, it is usually jam-packed with milk solids, dairy fat and whey protein isolates that can provoke allergenic responses and lactose intolerance. Instead of spending Valentine’s evening with your honey, you’ll be devoting your time to the ever so romantic toilette. So, save yourself the pain in the but…no pun intended, and choose wisely.
“But”,…you say, “chocolate is more fattening than the pure sugar pink stuff!” Well, we all know that fat-free, especially when it comes to treats, means “sugar-packed”….and low-fat diets are officially a thing of the past, having proven again and again to fail. So, enter Atkins….just kidding! A super high fat diet is not healthy either. Yes, dark chocolate contains fat, but it is high in healthy fatty acids such as stearic acid and oleic acid that do not raise LDL cholesterol and are used by the liver as quick sources of energy. In moderation, these acids in the form of chocolate can not only be a less guilty indulgence than is milk chocolate, but they can even be a source of a healthy treat! You can even step it up a bit, and turn your candy selections into strategies to boost nutrition: opt for “bumpy” dark chocolates that are almond or cashew-filled instead of caramel packed to prevent irritating your blood sugars, while reaping the benefits of the fiber and omegas provided by the nuts as well.
So, here you have it- a feasible method of enjoying yourself on Sweethearts day, without going into sugar shock. Visit your local health food store and scope out some of my favorite dark chocolates and sugar-free treats that use maltitol (a safe polyol natural sweetener). Try Dagoba brand Eclipse bar, which contains 87% cocoa or the Plantation chocolate bar, which contains up to 99% cocoa. For a less bittersweet indulgence, Endangered Species makes bars with 88% cocoa that happen to taste sweeter and Chocolate Love makes a 75% bar that is delectable. You can also safely dive into a Trader Joe’s low effective carb, sugar-free dark chocolate bar usually found in the check-out aisle and while you’re at it, grab a container of TJ’s sugar-free chocolate covered almonds. Suzanne Somers’ “Somersweet” chocolates and truffles made with isomalt also make a perfect gift and taste great. And yours truly, The Hall center Wellness store carries one of my ultimate favorites: Designs for Health Cardio Truffles: sugar-free, cholesterol-lowering amazing treats. So, take your pick and make your heart happy this Valentine’s Day!
This information is for educational purposes only, and is not intended to treat or diagnose any health condition.