The Dieter's (and Diabetic Person's) Guide to Buying Chocolate
The 'Recipe Doctor' taste-tests sugar-free chocolate.
By Elaine Magee, MPH, RD
How can you get your daily chocolate fix -- and eat less sugar or calories, too? That's a million-dollar question that several companies are banking on people asking. Over the past few years, the sugar-free and portion-controlled chocolate market has exploded. There are all sorts of sugar-free versions of favorite chocolate bars. And you can now buy individually wrapped chocolate bars or sticks in 60- to 100-calorie portions, along with the ever-popular kisses.
To help you decide among all the options out there, we taste-tested a number of sugar-free chocolate products (and some portion-controlled ones, too). But first, let's talk about how having a little chocolate every day could actually be good for you.
Can Chocolate Really Be Good For You?
Yes, it's true -- chocolate does appear to have some health benefits. Though more research needs to be done, studies have indicated that cocoa and darker types of chocolate may help reduce the risk of cardiovascular disease, decrease blood pressure, and relax blood vessels.
Many of the health benefits of chocolate seem to stem from the antioxidant flavanols (a type of flavonoid), which are also found in other plant foods including tea, grapes, grapefruit, and wine. The cocoa bean happens to be extraordinarily rich in them.
The flavanol content of chocolate depends on the flavanol content of the cacao plant used, and the way the cocoa was turned into chocolate. But here are three general rules of thumb:
Of course, there's a catch to all this -- you don't want to cancel out all these potential health benefits of dark chocolate and cocoa by eating too many calories or too much saturated fat. So portion control is important.
How Do They Make Sugar-Free Chocolate That Tastes Great?
The first thing I learned while surveying the sugar-free chocolate market was that certain drug stores and supermarkets each stock certain brands of sugar-free chocolate. So, if you're looking for a certain brand, keep going to different stores.
I also soon discovered that the sugar replacement du jour for sugar-free chocolates is maltitol (a sugar alcohol). Almost all of the companies who make sugar-free chocolates are using it.
This type of sugar replacer (which includes sorbitol, xylitol, mannitol, and isomalt, in addition to maltitol) is particularly helpful to people with diabetes because only a portion of it is digested and absorbed. And the part that is absorbed through the intestinal tract is absorbed slowly, so there is little rise in blood sugar and little need for insulin.
Sound too good to be true? Well, there are a couple of downsides to sugar-free chocolate:
Best-Tasting Sugar-Free Chocolates
There were definitely some brands that most of my tasters really liked and would buy again (myself included). Here are four winners: