MedClick

If we celebrate, stay home watching television, go out - or even just work in front of the computer, chocolate can be good company. Many people will agree that it is a wonderful joy; however too many chocolate treats and you could risk serious sugar overload.

Basic fact - sugar & chocolate

Sugar makes up more than 30 per cent of the average British diet. That is three times the maximum recommended intake set by the World Health Organisation.

The Food Standards Agency advises that men eat no more than 65g of added sugar a day and women no more than 50g.

With the average bar of milk chocolate containing around 30g of sugar, that doesn't leave much of a chocolate allowance.

The conclusion; eating chocolate can be a sign of a sugar addiction - which could be very risky for our health.

The alternatives for chocolate

We tend to use low blood sugar as an excuse for a mid-afternoon chocolate snack. However, considering the high level of sugar in chocolate and the rapid rise in blood sugar levels it causes, alternatives that gradually increase blood sugar should be considered.

There are plenty of alternative foods that will boost your blood sugar and energy levels; for example: nuts or fruits are much better, as they increase blood sugar gradually, rather than the rapid hit chocolate causes.

We do have this craving for sugar that makes it incredibly hard to avoid temptation to eat Chocolate.

What other alternatives we have? Few ideas…

A diet based on foods which have a low Glycaemic Index

Glycaemic index (GI) and glycaemic load (GL) provide information about how foods affect blood sugar and insulin.

The lower a food's GI or GL, the less it affects blood sugar and insulin levels.

GI measures the effect of your food on blood glucose levels. It is a rank list index for foods based on how quickly your blood sugar levels will increase after their ingestion.

The GL is different as it is based on the active carbohydrate content of a normal serving of food, or around 100 grammes.

In other words, the GL tells you how much carbohydrate is in a standard serving size of food.

A low (GL) diet will help keep your blood sugar level balanced. Low GL (or complex), carbohydrates produce only small fluctuations in blood glucose levels.

Eating quality lean proteins and the right fats with low GL carbohydrates, such as wholemeal bread, will make you feel full and you won't be as likely to crave a sugar rush.

Exercise as an alternative

Exercise creates serotonin, a neurotransmitter which promotes feelings of happiness - this is a fact. It also causes the release of endorphins in the same way that a bar of chocolate does. It may not be as immediately satisfying as eating chocolate cake but no doubt healthier..

After a good workout, you will find your desire for sugar is diminished

Supplements

Serotonin is made from the amino acid tryptophan, so you could try taking the natural amino acid 5-hydroxy tryptophan supplement, to help remove the craving for sweet foods. This supplement is available at the Heath Food shop, but be sure not to exceed the recommended dose.

Chromium also helps regulate blood sugar levels by making you more sensitive to insulin, so the body craves fewer sweet foods. However, too much chromium can be toxic, and the doses recommended by the manufacturers are very small and unlikely to have much of an effect.

So now... let's see the good side of the chocolate - mainly the dark one

1. Heart disease: Cocoa in chocolate is the highest natural source of magnesium, which may help those at risk of type 2 diabetes, hypertension and cardiovascular disease. The magnesium may also help sufferers of premenstrual tension (PMT).

2. Energy: Dark chocolate has a low GI - similar to that of oats - so it won't send your blood sugar skyrocketing.

3. Circulation: The antioxidants in dark chocolate have been shown to boost circulation.

4. Blood pressure: Research has shown that eating a 100g bar of chocolate every day may reduce high blood pressure.

5. Libido: Dark chocolate contains phenylalanine, which has been shown to raise the libido.

The dark side of the chocolate…

If you need Chocolate go for the dark one.

It might contain fat and calories; however the good news is that good quality dark chocolate has lower sugar content and contains more antioxidants. If you choose chocolate with nuts in it will contain more protein, leaving you feeling more satisfied. Always choose a chocolate that has high levels of cocoa solids, as that is an indication of its quality.