Pregnancy is supposed to be one of the most rewarding phases in a woman’s life. And as much as people around you tell you to enjoy every moment of it, you know how stressful it can become. This is a time to be very conscious of your health – not just for your sake, but also for the sake of the growing baby.
But this is also a time for cravings!And chocolate is something that women all over the world crave while pregnant!Are you worried that having chocolates might not be good for your pregnancy? Do you wonder what kind of chocolates you should eat? Read on to understand all about it.
In This Article
- Is It Safe To Eat Chocolates During Pregnancy?
- 6 Benefits Of Eating Chocolates During Pregnancy
- What Are the Side Effects Of Having Chocolates?
- What Kind of Chocolate Should You Pick During Pregnancy?
- Chocolate Milk During Pregnancy
- How Can I Stop Chocolate Cravings in Pregnancy?
- FAQ’s
Is It Safe To Eat Chocolates During Pregnancy?
It is absolutely safe to consume chocolates while pregnant. In fact, chocolate is even considered healthy to eat during pregnancy, since the cocoa and the flavonoids present in chocolates have many health benefits [1]. However, ensure that you have them only in moderation. This is because consuming too many chocolates might have severe consequences due to their high calorie, sugar, and caffeine content.
6 Benefits Of Eating Chocolates During Pregnancy
Dark chocolate contains flavonoids, which are high in polyphenolic antioxidants. Flavonoids may improve vasodilation, or the widening of blood vessels, resulting in lower blood pressure. Recent research indicates that it lowers the risk of preeclampsia, promoting healthy placental function for both mother and baby. Here are 6 benefits of having chocolates during pregnancy:
1. Happier You, Happier Baby
Pregnant women are already under a lot of stress. And chocolate is known to be a great stress-reliever and hence can do a lot to a pregnant woman’s mood. It also satisfies her craving, so that’s two birds with one stone!
2. Immunity Through Antioxidants
Chocolates contain flavonoids, which in turn contains antioxidants. This is known to help detoxify your body and improve immunity.
3. Regulated Blood Pressure
High blood pressure (BP) is a common problem among pregnant women. Theobromine, a substance present in chocolate, is known to regulate BP and hence avoid preeclampsia which can cause preterm birth.
4. Nutrition
Believe it or not, that yummy piece of chocolate contains magnesium, iron and many other essential nutrients!
5. No Heart Disease
The antioxidants present in flavonoids in the chocolates are known to keep heart-related problems under check. The darker and higher the quality of chocolate, the better it is for the heart.
6. Lower Cholesterol
Dark chocolates are known to lower the cholesterol levels in pregnant women. They contain low sugars and fats and the flavonoids present in dark chocolate help increase good cholesterol levels. It reduces oxidation of bad cholesterol and regulates the blood sugar levels in pregnant women. If consumed in moderation, it can also help in weight management.
What Are the Side Effects of Having Chocolates?
Consuming too much dark chocolate during pregnancy might increase caffeine intake, which can be harmful to the fetus. Excessive dark chocolate consumption can elevate caffeine levels in the blood, leading to symptoms such as increased heart rate, nausea, dehydration and insomnia. There are potentially three problems associated with chocolates, because of which you need to ensure you consume it only in moderation:
1. Loss Of Appetite
If you eat a lot of chocolates, you will not be hungry anymore and this will stop you from eating healthy foods, such as fruits and vegetables. 40 grams of milk chocolate contain 230+ calories, 13 gm fat, and 23 gm sugar. 230 calories is a mini-meal! So if you end up having a whole bar of chocolate (usually 100 gm), imagine how many calories will go inside you!
2. Presence of Caffeine
Chocolates contain caffeine. While there is no solid research linking caffeine to pregnancy problems, doctors’ world over advice pregnant women to stop or at least limit caffeine consumption during pregnancy. In fact, it is recommended that pregnant women consume not more than 200 mg caffeine a day. Remember that you might already be filling this quota with you morning tea, coffee or soft drinks!
3. High in Sugar Content
Finally, chocolate contains a lot of sugar, which can lead to unhealthy weight gain and/or gestational diabetes [2].
What Kind of Chocolate Should You Pick During Pregnancy?
There are so many different kinds of chocolates, and some are better than other! If you do have to indulge in chocolate, make the following choices:
1. Pick Dark Chocolate Over Milk Chocolate
Dark chocolates are much healthier than milk chocolates. It contains more cocoa and hence has more anti-oxidant properties. It also has 600 other essential compounds that are great for pregnant women, including iron and magnesium
2. Opt For Organic Chocolate With Less Sugar
Pay more attention to the label! Most chocolates are loaded with sugar, GMOs and other unessential and unhealthy stuff. Pick ones that are organic, contains less sugar, and more cocoa
3. Avoid Food Items Like Mousse That Have Raw Eggs
Raw eggs contain bacteria, which can enter baby’s blood stream and cause a lot of problems. It can also lead to illness, such as toxoplasmosis
Chocolate Milk During Pregnancy
Chocolate milk is rich in calcium and vitamin D which are essential for growth and development of your baby’s bones. One cup of homemade chocolate milk can provide you with 285mg of calcium, which is necessary for heart, muscle and nerve development, and blood clotting. You may be at the risk of developing osteoporosis if you do not have sufficient calcium when you are pregnant. So, in order to have a healthy baby and prevent bone loss, you can occasionally consume a cup of homemade chocolate milk.
If your doctor has suggested you to gain some weight during pregnancy, it is good to get those extra calories by consuming chocolate milk. But remember moderation is the key here. A cup of homemade chocolate milk provides you around 200 calories, but then it totally depends on the milk you are consuming. Skimmed milk provides less calories than whole milk. But chocolate milk is definitely a better choice as compared to other beverages [3].
Safety of Eating Chocolate While Pregnant
Choosing high-quality dark chocolate with a cocoa level greater than 70% is better because it has less sugar and more nutrients than other types of chocolate. When eating chocolate, especially dark chocolate, avoid mixing it with tea or coffee, as this can cause the caffeine level in the body to rise too high. Consume only what is recommended on an occasional basis.
Choose dark chocolate with a high cocoa content over white or milk chocolate. Read the ingredient list carefully to check that the chocolate does not include any possibly excessive amounts of sugar, saturated or trans fats, as well as any dangerous additions or artificial sweeteners.
How Can I Stop Chocolate Cravings in Pregnancy?
Reduce pregnancy chocolate cravings with small, occasional treats. Keep nutritious snacks like fresh & dried fruits with yogurt handy. Stay hydrated to avoid cravings, and focus on balanced, nutrient-rich meals to maintain stable blood sugar and reduce severe cravings.
High-quality dark chocolate can be consumed in moderation while pregnant. Always choose healthier options and enjoy a few pieces as a delightful snack rather than the entire pack of chocolate bars. Maintain a well-balanced lifestyle and eat a nutrient-dense diet to reduce any possible risks.
FAQ’s
1. How Many Grams of Chocolate Can a Pregnant Woman Eat?
Health experts advised that pregnant women can take roughly 30-60 grams of dark chocolate per day.
2. Does Eating Chocolate During Pregnancy Makes the Baby Dark?
Eating dark chocolate while pregnant will not affect your baby’s skin color. Enjoy the rich chocolate flavor without concern—the dark chocolate you eat will not affect your child’s skin!
3. Which Chocolate is Good For Pregnancy?
Dark chocolate with more than 70% cocoa is a healthier option because it has less sugar and more nutrients.
4. Can I Eat Hot Chocolate During Pregnancy?
Yes, hot chocolate is safe to consume while pregnant. Make sure you know the ingredient list and total sugar content. Moderation ought to be followed.
References –
- Maternal and fetal effects of chocolate consumption during pregnancy: a systematic review
[https://pubmed.ncbi.nlm.nih.gov/29534636/] - Chocolate consumption and risk of gestational diabetes mellitus: the Japan Environment and Children’s Study
[https://pubmed.ncbi.nlm.nih.gov/31337446/] - Beverage Intake and the Risk of Gestational Diabetes Mellitus: The SECOST
[https://pubmed.ncbi.nlm.nih.gov/34199062/]
