Balancing the demands of healthy eating with spending too much can be tricky. In this series, we try to find the healthiest options at the supermarket for the best value for money – and we’ve enlisted the help of Sunna Van Kampenfounder of Tonic Health, who went viral on social media by evaluating foods for healthier choices. We also talk to dietitians every week.
Usual caveat: This series is not trying to describe the healthiest option, but to help you get the best nutritional value for the least amount of money.
This week we’re looking at chocolate.
“Making the right chocolate choices can significantly reduce your sugar intake without spoiling the fun,” says Sunna.
We have already looked at How to Turn Chocolate into a Superfood replacing milk chocolate with increasingly higher-percentage dark chocolate – but now we’re turning to the kind of high-street favourite we can’t help but crack open in front of the TV.
Let’s jump straight to the Sunnah cost and sugar rankings…
Chocolate M&M’s – 125g for £1.65, 66% sugar content
Galaxy Counters – 122g for £1.65, 58% sugar content
Cadbury Buttons – 119g for £1.65, 56% sugar content
Reese’s Mini Cups – 90g for £1.75, 54% sugar content
Maltesers – 102g for £1.65, 53% sugar content
Maltesers Dark Chocolate – 88g for £1.65, 32% sugar content
“There seems to be a clear correlation here that we need to take into account in our choices,” Sunna says.
That is, cocoa is expensive and sugar is cheap.
“So the bigger, more ‘cheap’ packets just stuff you with more sugar,” he explains.
How much sugar can we eat?
The NHS recommends that adults consume 30g of sugar a day, with this limit reduced to 24g for children aged 7 to 10 and 19g a day for children aged 4 to 6.
“Cutting down on sugar is not only good news for our waistlines, but also for our overall health, contributing to a balanced diet without the same blood sugar spikes,” Sunna says.
These spikes can cause sudden drops in energy, hunger pangs and potentially lead to type 2 diabetes.
Putting these numbers into context
Take the M&M’s mentioned by Sunna in this table.
“They offer 125g bags with a sugar content of 66%, which is a staggering 82.5g of sugar per bag,” he says.
“That’s over 20 teaspoons of sugar, almost three times the recommended daily intake for adults in just one bag, and we all know that one bag never ends a movie night.”
At the bottom of the list is Maltesers dark chocolate.
“With only 32% sugar in an 88g bag, we’re talking about 28g of sugar per bag.
“That’s still seven teaspoons of sugar and 93 percent of your daily intake, but it’s 65 percent less sugar than M&Ms. So that’s a big plus for your health.”
Zoom out
Let’s take a step back even further.
If you consume the equivalent of 60 bags over the course of a year, you could save 3.2kg of sugar per year if you switch from M&Ms to Maltesers dark chocolate.
“It’s definitely worth it, considering the price you’ll pay is exactly the same, even though the bag is 30% smaller,” Sunna says.
“You might consider it a 30% more expensive choice than the healthier Dark Maltesers, but your health will certainly thank you and your bank account will be the same at the end of the day.”
If the dark chocolate alternative isn’t for you, try choosing lower-sugar options – and use the examples above as a guide.
The Nutritionist’s Perspective – by Nichola Ludlam-Raine, Dietitian at nicsnutrition.com…
“When we reduce our sugar intake, it is essential not to neglect other aspects of our diet, particularly saturated fats.
“Many foods, including chocolate, marketed as “low sugar” or “sugar-free” (many “diabetic” candy bars may say this on the front) often compensate for the taste with increased levels of saturated fat or sweeteners, too much of which can cause stomach upset.
“These fats, when consumed in excess, can raise cholesterol levels and increase the risk of heart disease.
“Therefore, while reducing sugar consumption, one must also pay attention to the saturated fat content to ensure a truly balanced and healthy diet.
“In the quest for healthier alternatives, 70% cocoa chocolate often offers a happy balance between health and taste.
“Dark chocolate with this level of cocoa content tends to contain less sugar than milk chocolate while still maintaining a satisfying taste.
“Plus, it offers several health benefits, including antioxidants, which may contribute to heart health and improved cognitive function.
“However, it is still important to consume it in moderation, as even dark chocolate contains calories and saturated fat.”
Sky News has contacted Mars Wrigley Confectionary Ltd, owner of M&M’s, for comment.
Learn more about this series…
