Can you eat dark chocolate every day?

For some people, chocolate at the end of a meal or before a movie is a sweet note they couldn’t do without. Due to its higher cocoa content and lower sugar content compared to the milk or white version, dark chocolate is known to be good for your health. But can we enjoy a few slices every day without any consequences? Alexandra Dalou, MD, nutritionist and author A healthy plate (1) written with star chef Thierry Marx answers us.

Enjoy it in the meantime“A lunch

First of all, it is important to remember its composition. To be called “chocolate”, the final product must have more than 35% dry matter from the cocoa bean, including at least 18% cocoa butter. Not surprisingly, this ingredient is high in sugar and saturated fatty acids, and should therefore be consumed in moderation at the risk of health effects.

That being said, it’s perfectly possible to consume chocolate on a daily basis, but only if you follow two rules: generally have a balanced and healthy diet and enjoy squares of it with meals so that the sugars from the chocolate mix in. which we call a food bolus. “The sugar will cover all the macronutrients in the meal,” explains nutritionist Dr. Alexandra Dalou. This will delay cravings, limit sugar absorption, storage, and its conversion to fat. And what happens if you eat chocolate outside of lunch? “We’ll have the famous glycemic peak and then the crash that causes fatigue.”

Obviously, as with any food, “it’s the dose that makes the poison,” the doctor emphasizes. Therefore, it is important to monitor the amounts absorbed. “It’s disappointing to only allow yourself one square of chocolate, but three squares seems reasonable to treat yourself to,” comments the doctor. You have to listen to your body and what it wants, or you’ll set yourself up for disappointment.”

Choose chocolate according to desired effects

You may also be interested in controlling your daily sugar intake. “There are many alternatives, very smooth dark chocolates, for example, which taste like milk chocolate, or others made with palm sugar and fiber, with less rich sucrose,” says Alexandra Dalou.

There are many smooth dark chocolates that taste like milk chocolate, or others made with date sugar and fiber that are less high in sucrose.

Dr. Alexandra Dalou, nutritionist

You can also adjust your chocolate to the desired effect on the body. “Crunchy chocolate will stimulate and ‘wake up’ neurologically, while chocolate with a melting texture soothes and calms,” says the doctor. In practice, you can choose a crunchy texture for breakfast or lunch, and a softer texture for a snack or dinner. To satisfy the pleasure of snacking and avoid any cravings, the doctor finally recommends enjoying a piece of chocolate, fruit, a handful of oil seeds and Greek yogurt.

(1) A healthy plate By Alexandra Dalou and Thierry Marx, Éditions Flammarion, 240 pages, €19.90.