Why aren’t health experts thrilled about a new study that claims chocolate can help with weight loss?
According to a short study, eating 100 grams of milk chocolate within an hour of waking or going to bed may help fat burning and blood sugar control.
Chocolate also helps regulate sleep and reduces hunger, according to researchers.
Despite the study’s popularity, experts advise against adding such a high-calorie, high-sugar dose of chocolate to your daily diet, since it may contribute to diet-related chronic diseases over time.
According to a small study conducted by Brigham and Women’s Hospital in partnership with experts from the University of Murcia in Spain, consuming chocolate for breakfast may offer some surprising benefits, at least for some individuals.
In fact, they discovered that eating a lot of milk chocolate in the morning can help you burn fat and lower your blood sugar.
They also discovered that the chocolate might impact hunger and appetite, gut bacteria, sleep, and other things depending on when it was consumed.
Furthermore, eating chocolate late at night may alter metabolism the next morning.
The study’s brief and sweet details
A total of 19 postmenopausal women took part in the randomized, controlled crossover experiment.
Each participant had 100 grams of milk chocolate within an hour after waking or going to bed.
After that, the researchers contrasted the ladies who didn’t eat chocolate to see if there were any measurable impacts, such as weight increase.
The women did not acquire any weight after 14 days of chocolate consumption.
Furthermore, even though they were free to eat whatever they wanted except the required amount of chocolate, the women spontaneously reduced their calorie intake to partially compensate for the chocolate calories.
Those who ate chocolate in the morning consumed roughly 300 kcal per day less than those who ate it in the evening consumed about 150 kcal per day less.
This was in comparison to the chocolate, which provided 542 kcal per day.
Chocolate consumption was also reported to reduce hunger and sweet cravings.
According to the researchers, the women who ate the chocolate first thing in the morning showed indicators of enhanced fat burning and reduced blood sugar.
They discovered indicators that it might change metabolism the next day among individuals who ate it in the evening.
It was discovered that the composition of gut bacteria differed depending on whether it was consumed in the evening or the morning.
Finally, women who ate chocolate in the evening fell asleep faster and more consistently.
Is it then appropriate to have chocolate at breakfast?
Although it may seem like eating chocolate for breakfast is a good idea, Mary-Jon Ludy, Ph.D., chair of the Department of Public & Allied Health and associate professor of Food & Nutrition at Bowling Green State University in Ohio, thinks it’s too early to start advocating it.
She pointed out that the study only looked at a small group of healthy women for a short period of time, which is an important limitation.
She also mentioned that a single high-fat, high-sugar food provided a third of their daily calorie demands.
“More evidence is needed before promoting a milk chocolate breakfast for the general population,” she added, based on the fact that more than half of all adults in the United States had at least one diet-related chronic condition.
Colleen Tewksbury, Ph.D., the Academy of Nutrition and Dietetics’ national spokesperson, agreed.
“Milk chocolate has a higher calorie, sugar, and fat content than dark chocolate. It is possible to consume little amounts while keeping a healthy diet, but many people fail to reach this balance without deliberate effort,” she added.
Ways to reap the advantages of chocolate in a more healthy way
While Ludy is hesitant to endorse milk chocolate based on this research, she does believe that chocolate has certain health advantages. It contains flavonoids, for example, which can lower blood pressure, reduce inflammation, and enhance insulin sensitivity. It also contains theobromine, which aids in the reduction of cholesterol levels and can improve mood by boosting alertness.
If you must eat chocolate, though, the evidence says that dark chocolate is better for you. It has more health-promoting components like flavonoids and theobromine, but less sugar than milk chocolate.
She recommends choosing darker chocolates with a greater cacao % and eating it in moderation as part of a healthy diet.
“When it comes to reducing the chances of developing heart disease and diabetes, it’s not one meal or modification that we would anticipate to make a large difference — it’s a lot of modest ones,” Tewksbury said, adding that there are healthier ways to consume chocolate than consuming milk chocolate.
She recommends maintaining a healthy weight, exercising for 30 minutes five times per week, and eating a variety of healthy foods, such as:
If you wish to include chocolate in your day, Ludy advises that you keep in mind that it is a high-calorie item that should be consumed in moderation.
“In nutrition, more isn’t necessarily better,” she explained.
One person, for example, might prefer to eat a little, fun-sized chocolate bar once a day. Another person could add chocolate to a recipe once or twice a week.
Consult a registered dietitian nutritionist, according to Ludy, before deciding how to add chocolate into an overall healthy diet. They can help determine what works best for you and your health goals.