Valentine’s Day and chocolate are a perfect match, but is it a healthy relationship?

Every year, when Valentine’s Day gets close, almost every store is packed with assorted heart-shaped chocolates. As companies put effort into making chocolate the candy of love, it seems that the health effects of chocolate are put in the spotlight more and more.

Some studies say chocolate can have several health benefits. For example, according to a National Institutes of Health (NIH) article, several meta-analyses suggest chocolate consumption can reduce the risk of heart disease, stroke, and diabetes.

However, other studies say that though chocolate has been associated with positive health benefits, it could have some negative outcomes.

Emily Myers, a registered dietitian and faculty member in the Virginia Tech Department of Human Nutrition, Foods, and Exercise, suggests that it may be better to approach chocolate with more neutrality, instead of as a functional food.

“Chocolate is a fun food, and it’s a food that we eat because we enjoy it,” she said. “Yes, it contains nutrients, like antioxidants or like certain minerals that can promote health, but generally speaking, we’re eating chocolate because we like how it tastes. It can be helpful to keep a mindset that there will always be room for things that we enjoy in balance with the other foods that give our bodies the energy and nutrients they need.”

Myers said chocolate contains magnesium and fiber, two nutrients our bodies can benefit from, but it also contains added sugar and saturated fat, which are not as beneficial. Flavanols are a type of antioxidants in chocolate that have been shown to have positive impacts on heart health, immune function, and blood sugar management, but we need to consider how much we need to consume to see these benefits.

“In order to get the quantities that would be meaningful, you’d have to eat a lot of chocolate, which then would result in consuming more energy than your body most likely needs,” she said. “That’s kind of counterproductive and probably won’t feel very good if we’re really listening to cues from our body. A helpful framework is that bodies like averages, so an extra treat here and there won’t throw off your body’s nutrient status over time. All foods can fit.”

When it comes to chocolate this Valentine’s day, Myers said it’s helpful to keep a few things in mind:

• Know what you’re eating: Chocolate does contain some antioxidants, fiber, minerals and other beneficial nutrients, but it can also be high in sugar and saturated fats, which might outweigh potential benefits.
• Focus on how you feel: Pay attention to what is tasty, enjoy the sweetness, and be mindful of what feels right for you. When we really tune in to what we’re eating, we’re more likely to choose foods we really enjoy and eat an amount that feels good to our bodies.
• Remember the rule of averages: Eating chocolate in moderation won’t throw off our body’s nutrient status.
• Offer it to yourself regularly: Chocolate doesn’t have to be taboo. If you’re allowing yourself to enjoy it, you can find the specific kinds of chocolate that you enjoy the most and maintain a healthy relationship with sweets. Restricting foods like chocolate can result in an increased fixation with that food.
• Keep room for “fun” foods: Prioritizing your health doesn’t have to be unenjoyable. Make sure you keep room in your life for foods you enjoy, like chocolate.
• Not all chocolates are the same: Different types of chocolate will have different nutrients and ingredients.

About Myers

Emily Myers is an instructor and assistant director of the Virginia Tech Internship in Nutrition and Dietetics, and has been a registered dietician nutritionist since April 2019. She graduated with her Ph.D. in human nutrition and foods from Virginia Tech in 2018.

To schedule an interview, please contact:

Margaret Ashburn, [email protected], 540-529-0814