It can be hard to balance the demands of eating well without spending a lot. In this series, we try to find the healthiest options in the supermarket for the best value – and have enlisted the help of
Sunna Van Kampen, founder of Tonic Health, who went viral on social media for reviewing food in the search of healthier choices. We also speak to dieticians each week.
Usual caveat: this series isn’t trying to outline the outright healthiest option, but help you get better nutritional value for as little money as possible.
This week we’re looking at chocolate.
“Making the right chocolate choices can drastically cut your sugar intake without spoiling the fun,” says Sunna.
We previously looked at how to turn chocolate into a superfood by swapping milk chocolate to increasingly higher percentage dark chocolate – but now we turn to the kind of high street favourite we can’t help but open in front of the telly.
Let’s get straight into Sunna’s cost and sugar rankings…
M&M’s Chocolate – 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 have to factor into our choices,” Sunna says.
That is – cocoa is expensive and sugar is cheap.
“So, the better ‘value’ bigger packs are just loading you with more sugar,” he says.
How much sugar can we eat?
The NHS recommends adults have 30g of sugar a day, with that decreasing to 24g for seven to 10-year-olds and 19g a day for four to six-year-olds.
“A cut in sugar is not just good news for our waistlines, but also for our overall health, contributing to a balanced diet without the same spikes in blood sugar levels,” Sunna says.
Those spikes can cause sudden drops in energy, spates of hunger and potentially lead to type two diabetes.
Putting those figures into context
Take the M&M’s mentioned by Sunna in that table.
“They offer 125g bag with 66% sugar content which is an astounding 82.5g of sugar per bag,” he says.
“That’s over 20 teaspoons of sugar – or nearly three times your daily recommended intake for adults in just one bag – and we all know that one bag never makes it through movie night unfinished.”
At the bottom end of the list is Maltesers Dark Chocolate.
“At just 32% sugar in an 88g bag, we are talking about a cool 28g of sugar per bag.
“That’s still seven teaspoons of sugar and 93% of your daily allowance – but is a whopping 65% less sugar than M&M’s – so that’s a big win for your health.”
Zooming out
Let’s take an even further step back.
If you consume 60 bags’ worth over the course of a year, then you could be in for a massive 3.2kg of sugar savings per year if you switch from M&M’s to Maltesers Dark Chocolate.
“That’s definitely worth it considering the price you’ll pay is exactly the same – albeit for a 30% smaller bag,” Sunna says.
“You could look at it being a 30% more expensive choice for the healthier Dark Maltesers, but your health will certainly thank you and your bank account will look the same at the end of the day.”
If the dark chocolate alternative just isn’t for you, then try picking options that have lower sugar content – and use the examples above as a guide.
The nutritionist’s view – from Nichola Ludlam-Raine, dietitian at nicsnutrition.com…
“When we cut down on sugar, it’s crucial not to overlook other aspects of our diet, particularly saturated fat.
“Many foods, including chocolate, marketed as ‘low sugar’ or ‘sugar-free’ (many ‘diabetic’ chocolate bars may say this on the front) often compensate for taste with increased levels of saturated fats or sweeteners – too much of which may cause an upset stomach.
“These fats, when consumed in excess, can raise cholesterol levels and increase the risk of heart disease.
“Therefore, while reducing sugar intake, one must also be mindful of saturated fat content to ensure a truly balanced and health-promoting diet.
“In the quest for healthier alternatives, 70% cocoa chocolate often strikes a happy balance between health and taste.
“Dark chocolate with this level of cocoa content tends to have less sugar compared to milk chocolate while still retaining a satisfying taste.
“Additionally, it offers several health benefits, including antioxidants, which can contribute to heart health and improved cognitive function.
“However, it’s still important to consume it in moderation, as even dark chocolate contains calories and some saturated fat.”
Sky News has approached Mars Wrigley Confectionary Ltd, which owns M&M’s, for comment.
Read more from this series…
