Balancing the demands of eating healthy without spending a lot of money can be tricky. In this series, we'll try to find the healthiest, best-value options in the supermarket. And we've enlisted the help of Sunna Van Kampen, founder of Tonic Health, who has become a social media sensation by reviewing foods in search of healthier options. We'll also speak to a nutritionist each week.
As always, a disclaimer: this series isn't trying to introduce you to the absolute healthiest options, but rather to help you get better nutrition for as little money as possible.
This week we're looking at chocolate.
“By choosing the right chocolate, you can significantly reduce your sugar intake without compromising on the enjoyment,” says Sunna.
We've previously shown you how to turn milk chocolate into a superfood by increasing the amount of dark chocolate in it, but this time we're turning our attention to the mass-market favourites that you can't help but crack open in front of the TV.
Let's take a look at Sunna's cost and sugar rankings…
M&M's Chocolate – 125g 1.65 lbs, 66% sugar
Galaxy Counter – 122g 1.65 lbs, 58% sugar
Cadbury Buttons – 119g, £1.65, 56% sugar
Reese's Mini Cups – 90g 1.75 lbs, 54% sugar
Maltesers – 102g 1.65 lbs, 53% sugar
Maltesers Dark Chocolate – 88g 1.65lbs, 32% sugar
“There seems to be a clear correlation here that needs to be taken into account when making choices,” Sunna said.
So cocoa is expensive and sugar is cheap.
“So those bigger packs that offer better 'value' just mean you're consuming more sugar,” he says.
How much sugar can I eat?
The NHS recommends that adults should consume 30g of sugar a day, reducing this to 24g for seven to 10 year olds and 19g for four to six year olds.
“Cutting down on sugar intake is not only better for your waistline, it also leads to a more balanced diet with less blood sugar spikes, which is better for your overall health,” Sunna says.
These sudden spikes in blood sugar can cause a sudden drop in energy and a sudden spike in hunger, which can lead to type 2 diabetes.
To put these numbers in context:
Take the M&Ms mentioned by Sunna on that table.
“They sell 125g bags that contain 66% sugar, which is a staggering 82.5g of sugar per bag,” he says.
“That's more than 20 teaspoons of sugar – nearly three times the recommended daily intake for an adult – in just one bag. And we all know that one bag isn't enough to end a movie night.”
At the bottom of the list we have Maltesers Dark Chocolate.
“An 88g bag contains only 32% sugar, which means each bag contains 28g of sugar.
“Although it still has seven teaspoons of sugar, which is 93 percent of your daily allowance, it still has a whopping 65 percent less sugar than M&M's, which is a huge health benefit.”
Zoom out
Let's take another step back.
If you consume 60 packets a year, switching from M&M'S to Maltesers Dark Chocolate could save you 3.2kg of sugar per year.
“Considering that the bag is 30 percent smaller but you're paying the exact same price, it's definitely worth it,” Sunna says.
“Choosing a healthier Dark Malteser might be 30% more expensive, but it's definitely better for your health and it won't make a difference to your bank account balance at the end of the day.”
If dark chocolate alternatives aren't your thing, try choosing ones with less sugar, using the examples above as a guide.
A Nutritionist's Perspective – From Nichola Ludlam-Raine, Nutritionist at nicsnutrition.com…
“When cutting back on sugar, it's important not to neglect other aspects of your diet, especially saturated fats.
“Many foods, including chocolate, are marketed as 'low sugar' or 'sugar-free' (you'll see this on the front of many 'diabetic' chocolate bars). They are often high in saturated fats and sweeteners to enhance flavour, and can cause stomach upset if eaten in excess.”
“Eating too many of these fats can raise cholesterol levels and increase the risk of heart disease.
“So while reducing sugar intake, we also need to be mindful of our saturated fat content to ensure a truly balanced, health-promoting diet.”
“With the demand for healthier alternatives, 70% cocoa chocolate often offers a good balance between health and taste.
“Dark chocolate with this level of cocoa content tends to have less sugar than milk chocolate while still retaining a satisfying taste.
“Plus, it has a range of health benefits, including antioxidants that contribute to improved heart health and cognitive function.
“However, dark chocolate also contains calories and saturated fat, so it's important to consume it in moderation.”
Sky News has contacted Mars Wrigley Confectionery, which owns M&M's, for comment.
Read more in this series…