Ask Dr. Etingin: Milk vs Dark Chocolate; Eating Breakfast
Q. What is the difference between milk chocolate and dark chocolate, and why is dark chocolate considered healthier?
A. The main difference between the two chocolate varieties is in their ingredients. The U.S. Food and Drug Administration (FDA) has determined that milk chocolate must be made of at least 12 percent milk solids and 10 percent chocolate liquor (that doesn’t refer to an alcoholic beverage, but instead to the form of cocoa beans that have been dried, roasted, and fermented). Semi-sweet chocolate, the FDA says, must include at least 35 percent chocolate liquor and less than 12 percent milk solids. (The FDA doesn’t have a specific definition for dark or bittersweet chocolate, only milk, semi-sweet, and white.) Basically, the darker the chocolate, the higher its cocoa content.
Dark chocolate is considered healthier because it contains more cocoa that is rich in polyphenols and other phytonutrients, which are plant compounds that have antioxidant, anti-inflammatory, and anti-carcinogenic effects associated with numerous health benefits. Also, milk chocolate tends to have more added sugar than dark chocolate.
Treating yourself occasionally to a few bites of milk chocolate or dark chocolate won’t ruin your healthy diet. However, if your goal is to consume more beneficial nutrients, dark chocolate is the way to go. Try varieties with different cocoa contents to see what suits your taste buds. Some nutrition experts advise choosing chocolate with a minimum of 70 percent cocoa. However, if you’re used to milk chocolate, 70 percent cocoa may taste bitter to you, so drop down to 50 or 60 percent cocoa and work your way up.
Q. I’ve never been one to eat breakfast, but I always read about how important it is for energy, good health, and weight control. Do you have any suggestions that might help me become a breakfast eater?
A. Plenty of people say they don’t eat breakfast because they just don’t feel hungry in the morning. A lack of morning appetite could be due to having eaten too much food the night before, especially if you’re a late-night snacker, or because of issues related to your metabolism or hormones that affect hunger. Regardless of the reason, it’s important to get your metabolism working in the morning and your blood sugar levels up and ready to fuel your brain and body throughout the day.
If you can’t stomach a standard eggs-and-toast breakfast or a bowl of oatmeal and fruit, try starting your day with a snack. Have a piece of fruit, some yogurt, or a handful of nuts to kick-start your metabolism. Starting with something small may help you feel hungry for a more substantial breakfast an hour or so later. You may also stimulate your breakfast appetite if you have a cup of tea first thing in the morning, or if you take a 15-minute walk.
-Orli R. Etingin, M.D., Editor-in-Chief
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