Can you eat dark chocolate every day?

To accompany your post-lunch coffee, as a sweet treat in the afternoon... For some, chocolate is a daily pleasure, one that lifts the spirits and warms the heart. But can you really consume it every day without any health risks?

At the end of a meal or in front of a movie, chocolate is the sweet note that some people couldn't do without. Thanks to its higher cocoa content and lower sugar content compared to milk or white chocolate, dark chocolate is reputed to be good for health. But can you indulge in a few pieces every day without any consequences? Alexandra Dalu, a nutritionist and author, including the book 'L'assiette santé' co-written with the Michelin-starred chef Thierry Marx, provides us with an answer.

Eating it during a meal

First and foremost, it's important to remember its composition. To qualify as 'chocolate,' the final product must have a dry matter derived from cocoa beans exceeding 35%, with at least 18% cocoa butter. Not surprisingly, this ingredient is rich in sugar and saturated fats, and therefore should be consumed in great moderation, as it can have an impact on one's health.

That being said, it is entirely possible to consume chocolate daily, but on the condition that two rules are followed: maintaining a generally balanced and healthy diet and enjoying chocolate squares during a meal so that the chocolate's sugar is mixed within what is called the 'meal bolus.' 'The sugar will be coated by all the macronutrients present in the meal's composition,' says nutritionist Alexandra Dalu. 'This will delay cravings, limit sugar absorption, storage, and its conversion into fat.' And what happens if one eats chocolate outside of meals? 'You'll experience the famous blood sugar spike followed by a drop, which leads to fatigue.

Obviously, as with any food, 'it's the dose that makes the poison,' emphasizes the doctor. Therefore, it's essential to monitor the quantities consumed. 'Allowing yourself just one chocolate square can be frustrating, but three squares seem reasonable for indulgence,' says the doctor. It's important to listen to your body and your cravings, or else you'll create frustration.

Choosing chocolate based on desired effects

To watch the daily sugar intake, you can also be curious. 'There are plenty of alternatives, such as very creamy dark chocolates that taste like milk chocolate, or others made from the sugar and fibers of dates, which are lower in sucrose,' informs Alexandra Dalu.

You can also adapt your chocolate to achieve the desired effect on the body. 'Crunchy chocolate will stimulate and 'wake up' you neurologically, while chocolate with a creamy texture relaxes and soothes,' says the doctor. In practice, you can opt for a crunchy texture in the morning or at lunch, and for a creamier one in the afternoon or at dinner. To satisfy snack cravings and avoid hunger, the doctor recommends enjoying a piece of chocolate, a piece of fruit, a handful of nuts, and Greek yogurt.