Chocolate is delicious, but the
benefits of avoiding it for a month are even more so.
You are not alone if you are a chocolate lover. According to
studies, the average American consumes 9.5 pounds of chocolate per year,
placing them tenth among the world's top ten chocolate consumers. If you think
that's a lot, consider this: each individual in Switzerland consumes an average
of 19.8 pounds of chocolate per year. Talk about a sweet tooth!
Although chocolate is delicious, some kinds may be harmful to our
health—it turns out that not all chocolate is created equal. Dark chocolate,
for example, maybe healthy when consumed in moderation, but other types, such
as white and milk chocolate, can be high in fat and sugar.
"You want to choose a dark chocolate that is 70% or higher to
get the best health benefits from cacao," says Danielle McAvoy, MSPH, RD,
and Registered Dietitian with Strong Home Gym. According to McAvoy, "the
percentage of cacao also tells you the percentage of sugar." For example, if a chocolate is labeled as "50%" that means it is made of 50% cacao and 50% sugar and dairy.
It may be not easy at first to give up chocolate, but it can be
helpful to both your mind and body. But even healthy dark chocolate can be
over-consumed. If you're concerned that your chocolate consumption harms your
health, cutting it out may be beneficial. Here are some of the benefits of
giving up chocolate for 30 days, from getting a better night's sleep to having
fewer mood swings.
1. You'll experience fewer mood swings
When we cut out chocolate, we are also cutting out sugar, which
can have a balancing effect on our moods.
"When you eliminate sugar from your diet, you're eliminating
one of the main causes of mood swings and irritability," says Jay Cowin,
NNCP, RNT, RNC, CHN, CSNA, ASYSTEM's Registered Nutritionist and Director of
Formulations. Sugar, according to Cowin, is a toxin that reduces energy while
also messing with blood sugar levels. "Mood swings, cravings, and other
unhealthy behaviours can result," he explains.
2. You may lose weight
Are you having problems reaching your weight-loss targets? Even if
it's only for a month, eliminating chocolate from your diet will help you cut
calories and sugar, which can lead to weight loss.
"It might be difficult to check how much sugar you're eating
each day because added sugars are often hidden in foods and drinks, especially chocolate,"
Cowin adds. "Cutting back on added sugars can help you lose weight and
improve your overall health."
3. You may get less heartburn
According to studies, about one-third of Americans suffer from
acid reflux every week. Tomato sauce, alcohol, and fried foods may come to mind
when we think of heartburn or acid reflux, but did you know that chocolate is
also a culprit? "Chocolate is an acidic meal that can trigger or worsen
heartburn or acid reflux symptoms," McAvoy explains. "The sweeter the
chocolate, the more triggering it might be."
4. You may sleep better
If you eat chocolate later in the day, you can find it difficult
to fall asleep at night. This is because chocolate contains caffeine, which
might keep you up. According to McAvoy, caffeine is OK in moderation, but if
you drink coffee first thing in the morning, eating chocolate in the afternoon
or evening may disrupt your sleep. "Because caffeine can contribute to
anxiety, lowering your caffeine consumption can help you feel more relaxed,"
McAvoy adds.
5. You may experience increased emotional awareness
By avoiding chocolate for a month, you may develop increased
emotional awareness, which can help improve mindful eating. Sylvia
Gonsahn-Bollie, M.D., dual-board certified obesity & metabolic health
physician, best-selling author, personalized lifestyle coach, and CEO of
EmbraceYOU Weight & Wellness says, "I know firsthand that eating
chocolate is an easy method to calm uncomfortable emotions." "I was
forced to "feel my feelings" when I gave up chocolate for a
month," she continues, "and this emotional awareness helped improve
my mindful eating."
Dr Bollie also stated that when she wasn't using food to
"soothe" her feelings, she felt "a better connection and
clarity." She explains, "This is a frequent pattern I see with other
emotional eaters I deal with on their weight and wellness journey."
6. You'll reduce your risk of non-alcoholic fatty liver disease
According to a 2018 study, high-sugar diets put you at a higher
risk of getting non-fatty liver disease. The sugar content of a single
Hershey's Milk Chocolate bar is 24 grams. If you eat one of these a couple of
times a week, you'll consume about 200 grams of added sugar every month, just
from chocolate. By reducing your chocolate intake, you can help reduce the risk
of developing this illness while also reducing your risk of diabetes and
obesity.
7. You'll be at a lower risk of cardiovascular diseases
According to a 2014 study published in JAMA Internal Medicine, there is a direct link between increased added sugar intake and an increased risk of CVD (cardiovascular disease) mortality. The risk of dying from cardiovascular disease may be reduced if you replace your chocolate habit with healthy options such as fruits and nuts.