womanthismonth.com | JULY 2025 NUTRITION 68 A Sweet Treat That Can Be Smart Too Chocolate & Health: Consultant, Lifestyle Nutritionist and Meal Planner, Dr. Tejender Kaur Sarna, more popularly known as Dr. Tejji, posits on how chocolate doesn’t always have to be a sin. World Chocolate Day, celebrated every July 7, is a sweet yet firm reminder that indulging in life’s sweet moments can be both joyful and healthconscious – especially if you’re a chocolate lover. Contrary to its reputation as a guilty pleasure, chocolate (especially dark chocolate), when enjoyed mindfully, can offer impressive health benefits. But here’s the healthy twist: not all chocolate is created equal. If you’re someone with a sweet tooth, you don’t have to give up your favourite treat – you just need to enjoy it smartly. The magic of chocolate lies in cocoa, which is rich in flavonoids, powerful antioxidants that support heart health, brain function and even reduce inflammation. Studies have shown that moderate consumption of dark chocolate can help lower blood pressure, improve blood flow, boost mood by enhancing serotonin levels and reduce cortisol (your stress hormone). However, these benefits are mostly linked to dark chocolate with at least 70 percent cocoa content, not sugar-laden milk chocolates or overly processed candy bars. Here are simple ways to make chocolate a healthy habit and your chocolate cravings into health wins: 1. Go Dark & Pure – Opt for chocolate that’s 70 percent cocoa or higher. The higher the cocoa content, the more antioxidants – and the less sugar – you’ll be consuming. Look for chocolates with minimal ingredients: cocoa, cocoa butter and a touch of natural sweetener. 2. Pair it with Protein or Fibre – Balance is key. Pair a square of dark chocolate with a few almonds or walnuts or piece of fruit like banana or berries or maybe a spoon of Greek yoghurt. This combination slows down the absorption of sugar and keeps you feeling full longer. 3.Use it in Healthy Recipes – Instead of devouring a whole bar, melt dark chocolate and drizzle it over oatmeal, smoothie bowls or fruit skewers. You can also mix cocoa powder into chia puddings, protein balls or healthy brownies made with almond flour and dates. 4. Portion control is the key – Two squares of quality 70-80 percent dark chocolate (around 20g) just once a day is usually enough to satisfy cravings without going overboard. Eat it slowly and mindfully – savour the texture, the aroma and the slight bitterness. You’ll be surprised how little you need to feel satisfied. 5. Check the Label – Avoid chocolates with ingredients like hydrogenated oils, artificial sweeteners or highfructose corn syrup. Natural sweeteners like coconut sugar or dates are better alternatives. Sweet Tooth? Chocolate Can Still Work for You! If you crave sweets often, chocolate can actually help reduce sugar cravings over time—if you switch from highly processed sweets to bittersweet dark varieties. The rich taste of quality chocolate is deeply satisfying and often doesn’t trigger binge-eating the way sugar-heavy snacks do. Here’s how to make it work: • Keep a few squares of individually packed dark chocolate handy for dessert instead of cookies or pastries. • Try hot cocoa made with unsweetened cocoa powder, warm almond milk and cinnamon. • Swap store-bought chocolate spreads with homemade versions using cocoa, nut butter and honey. With time, your palate will adapt. What used to taste bitter will become pleasantly rich and indulgent. Let this World Chocolate Day, be celebrated in a Healthy Way! This World Chocolate Day, don’t skip the celebration – upgrade it. Choose better-quality chocolate, pair it wisely and treat it as a mindful pleasure rather than a sugary escape. Indulgence isn’t the enemy – mindless overindulgence is. By shifting this approach, one can enjoy chocolate regularly and still support your energy, immunity, mood and even weight goals. So unwrap that 80 percent dark chocolate square, pair it with some berries or nuts, and raise a toast to sweet health. Because chocolate isn’t just a treat – it’s a lifestyle when done right.
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