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Myth or Fact

Chocolate Facts and Fallacies

1. 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 utilize the MyPyramid Plan (http://www.mypyramid.gov/), developed by the US Department of Agriculture.

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

See also the public position paper on weight management
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2. Addictions and Cravings
Scientific research shows that people desire chocolate because of its aroma, creaminess and satisfying flavor. There is no such thing as a chocolate "addiction."

Scientists have studied food cravings in both men and women. While men generally crave spicy foods like pizza, chocolate is the food women say they crave the most. It's the sensory properties of a food that make it desirable rather than a specific compound in the food that makes it irresistible.

Craving chocolate is very different than being "addicted" to chocolate. Craving a food is desiring it for its sensory properties - its flavor, aroma and texture. An addiction is a serious condition with significant physical and psychological symptoms.
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3. 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.
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4. 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.
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5. Tooth Decay
Tooth decay is affected by how often you eat starchy or sweet foods and how long those foods stay in your mouth. You are less likely to get cavities if you eat cavity-causing foods less frequently throughout the day.

Brush your teeth thoroughly, rinse with water, or chew sugarless gum after eating sugary or starchy foods that could stick to your teeth. Visit the dentist regularly.
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6. Sugar, Chocolate, and Hyperactivity
Chocolate and sweets are often blamed when children get overly wound up. But experts have found that sugar has no adverse effects on the behavior of most children. Children tend to get excited during parties and other celebrations. The special event, not the foods eaten, is thought to be responsible for children's increased activity and excitement.
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