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Time of India
27-07-2025
- Health
- Time of India
Velvet Bites, Smarter Choices: Is Chocolate the New Intelligent Nutrition?
New Delhi: As you read this, picture a square of rich, velvety chocolate melting on your tongue—its bittersweet complexity giving way to warm notes of roasted cocoa and a hint of vanilla. It's indulgence in its purest form—comforting, satisfying, and sinfully good. But what if we told you that this decadent delight is getting a glow-up? Once dismissed as a guilty pleasure, chocolate is now strutting into the world of intelligent nutrition —fused with protein, fiber, antioxidants, and even mood-boosting botanicals. No longer just a sweet escape, it's being reimagined as fuel for the mind, body, and soul. From stevia-sweetened bars for the sugar-conscious to cocoa-packed bites loaded with nootropics for brain power, today's chocolate is seducing your taste buds and your wellness goals. So yes, you can have your chocolate—and eat it smart, too? Chocolate began its shift from indulgence to intelligent nutrition in the early 2000s, as health-conscious consumers and food innovators started embracing functional snacking. The trend gained momentum with the rise of dark chocolate's antioxidant properties, followed by the integration of added proteins, fiber, vitamins, and low-GI sweeteners. By 2010, the global demand for dark chocolate had surged, with studies highlighting its cardiovascular benefits and high flavonoid content. According to a 2015 report by Mintel, nearly 48% of Indian consumers viewed dark chocolate as a 'healthier' alternative to milk chocolate. This perception has only strengthened with the clean-label and high-protein snack revolution. Today, chocolate is seen as a delivery system for clean energy, satiety, and wellness—especially in formats like protein bars, functional chocolates, and sugar-conscious alternatives. But is this the right approach? India's protein bar market, valued at over ₹600 crore in 2023, is expected to grow at a CAGR of 20%, driven largely by chocolate-based products that align indulgence with fitness and nutrition goals. Functional chocolate brands are also leveraging sweeteners like stevia and erythritol, as 62% of Indian consumers now actively seek low- or no-sugar snacking options (Nielsen, 2022). This evolution reflects a broader shift toward mindful indulgence—where taste and health can co-exist—marking chocolate's transformation from guilty pleasure to intelligent nutrition. Kalpana Gupta, Clinical Nutritionist - Nutrition and Dietetics, Max Smart Super Speciality Hospital, Saket, said, "With growing evidence on the benefits of cocoa polyphenols and the advent of clean-label formulations, my approach has shifted from restricting chocolate to allowing it in moderate amounts—especially dark chocolate and those with added protein or fiber—for people who are looking to manage weight while satisfying their sweet tooth." Dr. Vilas Shirhatti, Principal Adviser at Zydus Wellness (RiteBite Max Protein), said, "The clean-label movement is pushing for more transparency in labeling, fewer ingredients in formulations, and freedom from unrecognizable additives and preservatives. For chocolates, this means adding more cocoa; using natural, healthy sugar alternatives like coconut sugar and jaggery —or, for sugar-free options, monk fruit or stevia with natural flavorings like vanilla; removing dairy and nuts to achieve allergen-free claims; ensuring non-GMO and organic cocoa; and incorporating one or two functional ingredients such as ashwagandha, turmeric, or natural nootropics for added benefits. Manufacturers are also exploring the removal of emulsifiers, opting instead for cocoa butter and mechanical processing to improve smoothness and mouthfeel. The challenge lies in maintaining the indulgent taste and texture of chocolate." According to Gupta, chocolate can be considered 'intelligent nutrition' when it includes protein and fiber for satiety, low-GI or natural sweeteners, and is free from harmful additives and trans fats. Dr. Shirhatti added that 'intelligent nutrition' refers to food that is thoughtfully formulated to provide targeted health benefits beyond basic nutrition. 'Cocoa powder by itself is intelligent nutrition,' he explained, 'as it is a rich source of protein, dietary fiber, and polyphenols—powerful antioxidants.' "Reducing sugar levels, using healthier fats, complementing cocoa with other protein sources to create a complete protein, and increasing cocoa content in formulations makes chocolate more intelligent," he said. He also added that the efforts are also underway to enhance chocolate with functional ingredients like L-theanine, lion's mane mushroom, MCT oil, and omega-3s for cognitive health; magnesium, adaptogens, and tryptophan for mood regulation; probiotics and prebiotics for gut health; and caffeine, theobromine, or B-vitamins for sustained energy. "There's even work on beauty-from-within chocolates with collagen, hyaluronic acid, and biotin for skin and hair health. All of this, of course, requires scientific backing and clinical validation," Dr Shirhatti adds. Consumers, he stressed, must understand all the ingredients, their intended benefits, and the required dosage to experience results. Clean snacking is a promising trend, and protein-enriched chocolates are an important part of that movement. Functional Chocolate for Specific Needs Can there be functional chocolates tailored for specific patient groups like athletes, diabetics, or stressed-out professionals? Yes, there are target-specific formulations available. Products are now aligned with individual dietary needs—keto, vegan, paleo, allergen-free, gluten-free, and low-GI—offering more personalized nutrition. Functional chocolates can be part of a healthy diet. However, any product must be evaluated as part of a broader lifestyle plan, including a balanced diet and safe consumption limits. Issues like chronic stress in young professionals or patients cannot be solved solely with functional chocolates and require proper medical attention. That said, functional chocolates are undoubtedly a better option than traditional indulgent chocolate, especially given its universal appeal. Dr. Ripen Gupta, Principal Director & Unit Head – Cardiac Sciences, Max Smart Super Speciality Hospital, Saket, offered a cautious perspective. 'While dark chocolate contains more flavanols than other types, current data shows that the amount available in commercial chocolate may not be sufficient to provide a significant health benefit." Gupta adds that to make dark chocolate more palatable, sugar is often added, making it calorie-dense and unsuitable for overconsumption. In a 2017 controlled study, researchers found that a combination of raw almonds, dark chocolate, and cocoa helped reduce LDL ('bad') cholesterol in overweight individuals. However, when the almonds were removed, chocolate and cocoa alone had no significant impact on heart health. Researchers attributed this to the lower flavanol dose—274 mg compared to 586 mg in earlier studies—suggesting that such beneficial levels are unlikely to be achieved through regular chocolate consumption. The Cocoa Supplement and Multivitamin Outcomes Study (COSMOS), a large 2022 study published in the American Journal of Clinical Nutrition, tracked over 20,000 older adults for a median of 3.6 years. Participants were given a cocoa extract capsule or a placebo. The study found no significant reduction in cardiovascular events linked to cocoa supplementation. "Still, chocolate, especially dark varieties, can play a positive role in mental well-being. It has been linked to mood elevation, improved cognitive function, and stress reduction. But, as always, moderation is key," Dr Gupta cautioned. So, is chocolate truly "intelligent nutrition"? The answer lies somewhere between science and sensibility. Dark chocolate, especially in clean-label, protein-packed, or functional formats, offers promising benefits—but it's not a shortcut to health. Its power lies in how it's made, how much you consume, and how well it fits into your broader lifestyle. For Indian consumers navigating crowded supermarket shelves and health claims flooding their social media feeds, one thing is clear: smart snacking starts with smarter choices. That means reading labels, understanding ingredients, and recognising that no single food however tempting can do it all. But if there was ever a reason to smile about eating chocolate, this might just be it. So go ahead—break off a square, let it melt slowly, and savour the taste of indulgence reimagined through the lens of intelligent nutrition.
News18
30-05-2025
- Health
- News18
Hormones, Stress, And Gut Health: A Woman's Guide To Digestive Wellness
Last Updated: From hormonal shift to stress to improper diet, these factors can impact the digestive health of women. When it comes to overall health, your gut plays a bigger role than you might think, especially for women. From hormonal shifts to stress and diet, digestive health is often overlooked. Various factors uniquely impact women's digestive systems throughout different life stages. Understanding how to care for your gut can lead to better energy, immunity, and even mood. Dr Kalpana Gupta, Clinical Nutritionist at Max Smart Super Speciality Hospital in Saket, shares six things all women must know to keep their digestive health in check. Digestive well-being is the foundation of health, and gentle care allows women to optimise their digestive function for better overall well-being. Menstruation and Digestion: Menstruation, pregnancy, and menopause make the digestive process of women change with the hormonal shifts. The hormonal shifts can influence the digestive process, leading to bloating, constipation, or diarrhea symptoms. Gut Health: Gut microbiome, i.e., microbiota of the gastrointestinal tract, is involved in healthy digestion. A balance in the microbiome enhances nutrient absorption, boosts immunity, and regulates metabolism. Probiotics, fibre, and fermented foods like yoghurt can induce the balance. Impact of Stress: Long-term stress wreaks havoc on your digestion. It alters the way your gut functions, can lead to inflammation, and can cause problems such as irritable bowel syndrome (IBS). Engaging in activities such as mindfulness, yoga, or deep breathing can calm you down and improve your gut health. Nutrition: Women require around 25 grams of fiber every day to maintain their digestive system under control. Consuming veggies, fruits, whole grains, and legumes rich in fiber makes you regular and constipation-free. Fibre-rich foods also work wonders in maintaining your gut microbiome in a healthy state. Hydration: Water is crucial for digestive health. It helps to break down food, absorb nutrients, and prevent constipation. Drinking plenty of water during the day helps to digest easily and stay healthy. Listen to Your Body: There is no such thing as the 'typical" woman's body. If you find that you have ongoing digestive discomfort, you need to listen to your body and speak with a dietitian. Personalised dietary changes can make a huge impact on digestive health and avoid chronic complications. First Published: May 30, 2025, 14:30 IST
