Chocolate Facts and Fallacies

Weight Management

For many people, weight control is a lifelong challenge. Experts believe that saying no to favorite foods is not the answer. If you deprive yourself of the foods you love, eating healthfully may be more difficult. So instead of cutting out foods that taste good, eat small amounts and continue to follow the Food Guide Pyramid.

Be sure to include physical activity as part of your daily routine. Keeping active can help weight management and improve your general health.

Addictions and Cravings

Chocolate is not an "addictive food," even though people who love and crave chocolate may tell you otherwise. Chocolate is so appealing because of its flavor and creaminess.

Some women associate chocolate cravings with premenstrual syndrome (PMS). It is unlikely that your body needs the foods you crave. But there is no harm in satisfying your desire with a small amount of chocolate, provided you limit other high-fat foods that day.

Allergies, Headaches, and Migraines

Many people say that they are allergic to chocolate, but a true chocolate or cocoa allergy is rare and difficult to prove. Chocolate is sometimes blamed for allergies caused by other ingredients added to chocolate during processing, including corn syrup, lecithin, gluten, and nuts. See a board-certified allergist if you suspect that you have a food allergy or sensitivity.

Some people complain of headaches and migraines after eating chocolate. These are not signs of true food allergy, but may be due to a food intolerance or sensitivity. Genetics, lifestyle, medications, and hormonal changes can make headaches and migraines more severe.

Heart Disease, Cholesterol, and Diabetes

Fat restriction is essential for those with heart disease, but chocolate still can be included by making trade-offs. For example, if you have an average bar of chocolate (1.4 ounces), either omit the tablespoon of mayonnaise on your sandwich or use fat-free dressing instead of two tablespoons of regular dressing on your salad.

Cocoa butter, the fat in chocolate, might be expected to increase blood cholesterol levels because it contains saturated fat. But studies have shown that, when consumed as part of a balanced eating plan, chocolate in moderation does not increase blood cholesterol levels.

Chocolate and other sweets do not cause diabetes. Nor does chocolate need to be completely avoided by persons with diabetes. Chocolate can add flavor and enjoyment when used as an occasional treat as part of a well-balanced diet.

If you have heart disease, high blood cholesterol, or diabetes, and enjoy chocolate, talk to a registered dietitian (RD) to find out how you can include it in your personal meal plan.