valentines day It's the perfect excuse to enjoy one of the most universally loved sweets: chocolate.

If you're paying attention to your diet, you don't need to abstain completely. However, using too much can be detrimental to your health. Here are seven facts you need to know about Valentine's Day chocolates before you open the box.

1. The serving size of a box of chocolates is approximately 2.

Yes, that's right. The standard serving size in a box of Valentine's chocolates is smaller than you might think. Just two pieces, or about 30-40g.

“You should Limit your intake Consume added sugars at less than 10% of your total calories, as most recent. Dietary Guidelines for Americanssays Amy Gorin, MS, RDN and owner. Amy Gorin Nutrition In the New York City area.

(Keep in mind that we are talking Added sugar Here, it is not a naturally occurring sugar, apologize.)

For example, if you're on a 2,000-calorie diet, you should aim to consume no more than 200 calories of added sugar per day, she says. This is equivalent to 50 grams. However, "the American Heart Association has stricter guidelines," says RDN, RDN. smarty plate.

The AHA says added sugars should make up for it. less than half Your discretionary calories, calories left over after you meet your schedule daily nutritional requirements.

For most American women, this equates to about 100 calories per day due to added sugar, or about 1 ounce (or 28 grams) of chocolate per day.

But keep in mind that added sugar isn't just found in sweets. It is also found in foods such as salad dressing and white bread. read the label.

2. Chocolate contains compounds similar to antioxidants.

If you've heard that chocolate is healthy, you're not entirely wrong. Chocolate, especially cocoa, contains: Antioxidant-like compounds This may help alleviate cell damage caused by free radicals in the body.

Studies suggest flavonoids. Has antioxidant propertiesand flavonoids and flavanols found specifically in dark chocolate. May Have Health Benefitssays Glockner.

In other words, eating dark chocolate doesn't automatically improve your health. “To get the full benefits of flavanols, you may need to eat large amounts of chocolate, which also means increasing your sugar and calorie intake,” says Glockner.

3. Dark chocolate contains less sugar than milk chocolate.

“Chocolate is made up of cocoa beans, cocoa butter, and additives like sugar, but dark chocolate contains more cocoa beans and generally has less sugar,” says Glockner.

Moreover, “Cocoa beans also contain protein. fiberIt also contains minerals like iron and magnesium,” says Glockner. “So the darker the chocolate, the more health benefits you can get,” she adds.

So if you want to minimize additives and cut back on sugar in your snacks, look for chocolate with at least 70 percent cacao, says Glockner.

4. Additives can be added to the chocolate box.

Like most sweet treats, Valentine's Day chocolate contains ingredients like added sugars and additives. Some added sugars are obvious, while others contain more. confusing name Here's what you might overlook in the ingredient list:

• corn sweetener
• corn syrup
• glucose
• fruit sugar
• glucose
• high fructose corn syrup
• lactose
• malt syrup
• maltose
• molasses
• saccharose

Other types of added sugars include: sugar alcohol There are also artificial sweeteners such as sorbitol and maltitol, as well as saccharin and aspartame.

5. Overuse can wreak havoc on your hormones.

If you eat a can of chocolate Triggers your pleasure and reward centers. It may feel good in your brain, but it's a slippery slope.

when blood sugar level spikes For example, eating half a box of chocolate at once can cause your body to release insulin, which can cause your blood sugar levels to drop within a few hours, Glockner says. That dip is known as an energy crash.

When that happens, "low blood sugar levels can cause you to lack focus and feel hungry, anxious, anxious, tired, and sleepy," she says.

Over time, Gorin added: eating too much sugar It may also increase your risk of weight gain, cavities, and other health problems. “Also, consuming calories from added sugars leaves less room in your diet. nutritious food“She says.

To maintain stable blood sugar levels and prevent crashes, Glockner recommends eating sugar at the end of your meal along with some protein and fiber. This slows sugar absorption, she says.

6. Some chocolate treats are healthier than others

There is no one type of chocolate that is best for Valentine's Day. Which type of chocolate you like depends on your preferences and dietary requirements.

But the quickest rule of thumb is to look for dark chocolate that lists cocoa, not sugar, as the first ingredient, says Glockner.

Consider other types of chocolate treats, such as dark chocolate bark with almonds or coconut flakes. The nuts in chocolate contain some protein, fiber, and healthy fatsGorin says:

Strawberries dipped in dark chocolate are also a good choice, she adds. “Because you get the fiber and antioxidants from strawberries and the health benefits of dark chocolate.”

If you're looking for a healthier way to satisfy your cravings, Chocolate Shakeology Each scoop delivers a deep, rich chocolate flavor while delivering 17g of protein, 6g of fiber, and various superfood nutrients. Enjoy it as a shake or nutritional supplement. 16 Sweet and Satisfying Recipes.

7. Occasional indulgence won’t ruin your diet

General point: Yes. You can add Valentine's Day chocolate to your diet, but avoid devouring half a box in one sitting.

“Make the box of chocolates last so you can really enjoy the chocolate while eating it,” says Gorin. She suggests tasting the candy, paying attention to the taste and texture, and not multitasking while eating. These are all good tips to help you practice. mindful eating.

And try not to feel guilty about indulging, Glockner says. “Maintaining an overall healthy eating pattern is more important than focusing on one snack or day,” she says.