Research on the power of antioxidants seems to confirm a chocolate lover’s dream: properties in dark chocolate can be good for your health. However, consuming too many high-calorie, high-fat foods such as chocolate can also interfere with weight loss. One serving of dark chocolate contains about 150 calories, 9 g of total fat and 6 g of saturated fat, according to the Clemson University Cooperative Extension. A 2011 study funded by Hershey’s and conducted at Pennsylvania State University showed that weight loss and dark chocolate consumption can coexist if a healthy diet is maintained. As with most weight loss regiments, striving for moderation – whether you’re consuming chocolate or another treat – may be the key to success.
Research on Dark Chocolate and Health
Dark chocolate contains less fat and sugar than milk chocolate and white chocolate. It also contains more antioxidants. According to Clemson University Cooperative Extension, a 1.5-oz. serving of dark chocolate has the same amount of antioxidants as a 5-oz. glass of red wine. Dark chocolate provides eight times more antioxidants than strawberries. Flavanols, the antioxidants in dark chocolate, have been linked to a reduced risk for heart disease, lower blood pressure, higher levels of good cholesterol, and improved insulin resistance. A study published in 2007 in the “Journal of the American Medical Association” demonstrated that small amounts of dark chocolate can provide health benefits such as lower blood pressure without causing weight gain.
Dark Chocolate and Weight Loss
The Hershey’s study found that it is possible to not only maintain weight while eating chocolate, but to lose weight. During the four-month survey, overweight women who ate a 90-calorie portion of dark chocolate each day were still able to lose 11 lbs. on average. The women received nutritional education, stuck to a diet plan based on food exchanges and consumed between 1,500 and 1,800 calories per day. Because the study did not include a control group, however, it is impossible to determine the effect the chocolate had on the amount of weight loss – only that weight loss was achievable.
Chocolate as a Reward
One theory for how people can lose weight while still consuming chocolate is that small sweets prevent the deprivation that can cause some dieters to give up. For instance, the popular Weight Watchers program allows followers to budget in occasional treats, which can help dieters feel satisfied. In the Hershey survey, the authors suggest that small snacks may help curb cravings. According to the researchers, a small amount of dark chocolate or an equivalent snack “may provide an effective weight-loss strategy for women who struggle with other more restrictive diet plans.”
Striking a Balance
Losing weight comes down to creating a calorie deficit. Whether you increase the intensity of your exercise routine, cut back on discretionary calories or strive for a combination of the two, you need to burn more calories than you consume in order to shed pounds. For people that eat a significant amount of sweets like chocolate, cutting back on consumption can be an easy way to save calories. Additionally, eating less chocolate ensures the health benefits of dark chocolate aren’t being negated by consuming lots of unhealthy saturated fat. Choose the darkest possible chocolate – ideally one that contains at least 70 percent cocoa – for the least amount of sugar and fat and the greatest health benefits.
References
- Clemson University Cooperative Extension; When It Comes to Chocolate, Choose Dark; Janis G. Hunter, et al; April 2008
- Reuters Health; Chocolate Doesn’t Have to Derail a Diet: Study; Genevra Pittman; August 2011
- ABC News; Dark Chocolate Heart Healthy ... in Moderation; Katharine Stoel Gammon; July 2007
- Weight Watchers: How Weight Watchers Works
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