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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.
Mint
13-06-2025
- Health
- Mint
10 guilt-free healthy snacks for office to overcome afternoon slump
Let's be honest, by the time it's 4 PM, emails go blur, meetings drag, and all you can think about is snack time! A lot of working professionals find their way to the cafeteria to grab another cup of coffee or a sugary treat. But think about carrying your own snack - something quick, clean, healthy and definitely something that won't leave you feeling sluggish. Healthy office snacks are more than just bites for people juggling deadlines and back-to-back meetings. They are tiny energy boosts that keep you alert and content. From protein-packed nibbles to crunchy, low-calorie options, we have rounded up the top 10 healthy snacks that are office-friendly, non-messy, and totally worth keeping at your office desk. Product Rating Price Yogabar Energy Bars - Pack Of 20|Healthy Diet With Fruits,Nuts,Oats And Millets,Gluten Free And High Protein Crunchy Granola Bars,700 Gram,Nut & Seed,Orange Cashew,Chocolate Chunk Nut, View Details Nutty Gritties Mix Berries - Black Currants Blueberries Strawberries Cranberries - 200G (Pack of 5), Previously_Frozen View Details RiteBite Max Protein Daily Assorted 10G Protein Bars (Pack Of 12, 600 Gram) View Details LILA DRY FRUITS 4 Superseed Combo (Chia, Pumpkin, Sunflower & Flax) 250gms each (1kg total) Jar Pack |Immunity combo for Weight Loss | Mix Seeds for Eating | Diet Snacks | Superfood View Details Keeros Multigrain Healthy & Diabetic Friendly Roasted Snacks | Low GI, Crispy, Tasty & Lightly Salted Mix of Pearl Millets & 5 supergrains | Diet Namkeen & Snacks for Weight Loss | Pack of 4x400g View Details View More Here are some of the top-rated healthy snacks for office that you can try in 2025. They can help you power through your hectic day at the office. Fuel your workday with Yogabar Energy Bars! This pack of 20 offers a healthy, gluten-free, and high-protein snack that is perfect for busy professionals. Made with fruits, nuts, oats, and millets, and sweetened with honey, these crunchy and healthy snacks for office provide sustained energy without processed sugar or preservatives. They are a convenient, nutritious mid-time snack that customers love for their taste and consistent energy release. High protein and fibre for sustained energy. No processed sugar or preservatives. Convenient for travel and on-the-go snacking. Variety of four tasty flavours. Some customers found them soft and with no crunchiness. Satisfy sweet cravings healthily with Nutty Gritties Mix Berries. This pack of five contains a delicious and tangy blend of dried cranberries, strawberries, black currants, and blueberries that provide an instant energy boost with healthy fats. Rich in dietary fibre, antioxidants, and vitamin C, these healthy snacks for office support digestion and immunity. Enjoy them as a snack, or add to yogurt, or smoothies for a nutritious office treat. Instant energy boost and rich in antioxidants. High in dietary fibre for digestive health. Versatile for snacking or adding to meals. Fresh and flavourful Some customers found them too sugary Berries are very small Mixed reviews on value for money Stay energised throughout your demanding day with RiteBite Max Protein Daily Assorted Bars. Each protein bar provides 10g of high-quality protein and fibre, which makes this guilt-free office snack an ideal, sustained energy solution for office professionals. Crafted with a blend of whey, soy, and casein protein, these delicious and wholesome healthy snacks for adults are perfect for breakfast, a quick energy boost, or to curb midnight cravings. High protein and fibre for sustained energy. Made with premium ingredients like almonds. Keeps you full for extended periods. Convenient and satisfying for various hunger pangs. Disagreement among customers on sugar content. Boost your office diet with Lila Dry Fruits 4 Superseed Combo. This 1kg jar pack features chia, pumpkin, sunflower, and flax seeds, offering a powerhouse of antioxidants, plant-based protein (24g/100g), and omega-3s. Low in calories with no added sugar, these healthy snacks for office are excellent for weight management, gut health, and overall well-being. Sprinkle on yogurt, or enjoy as a healthy, crunchy snack. Rich in antioxidants, protein, and healthy fats. No added sugar, suitable for sugar-conscious individuals. Supports weight loss and overall health. Versatile for snacking or adding to various dishes. Mixed feedback on quantity received. Some customers reported issues with the seal. Opt for guilt-free healthy snacks for office with Keeros Multigrain Roasted Snacks. It is ideal for a healthy office routine. NABL lab-certified as low GI and diabetic-friendly, this lightly salted, crunchy mix of pearl millets and five other supergrains, including white wheat, dew beans, soybeans, rice flakes, green grams is 100% natural, roasted, and free from cholesterol and trans-fats. Moreover, this best snack for office desk is high-fibre, high-protein vegan, making it perfect for weight loss and heart health. Diabetic-friendly (low GI) and heart-healthy. 100% roasted with almost no oil, zero cholesterol, and trans-fats. Good source of protein and fibre. Light, easy to carry, and natural ingredients. Some customers found it too salty. Mixed opinions on value for money. Indulge in a wholesome office treat with Farmley Date Bites. These delicious cubes are made with dates, pistachios, cashews, almonds, honey, and pure ghee, offering natural sweetness without added sugar. Gluten-free and packed with healthy dry fruits, these healthy snacks for office provide a quick energy boost and are appreciated for their fresh, high-quality ingredients. Moreover, it is perfect for all age groups as they offer a nutritious alternative to traditional sweets. Naturally sweetened with no added sugar. Made with fresh, high-quality dry fruits. Healthy and delicious energy boost. Suitable for all age groups. Considered expensive by customers. The size of the bites was noted as very small. Enjoy guilt-free and healthy tea time snacks with Kikibix Almond Cashew Cookies. These high-protein, no-maida, and no-refined-sugar cookies are made with healthy ingredients like jowar, oats, raw honey, and nuts. Diabetic and PCOS-friendly, they are free from palm oil, preservatives, and artificial flavours. These handmade, eggless and healthy snacks for office are a perfect energy-boosting snack for adults and kids, which are packed with fibre and healthy fats. High protein, no maida, no refined sugar, diabetic-friendly. Made with natural, healthy ingredients and no preservatives. Good source of nuts and fibre. Perfect for tea time or as a post-workout/office snack. Some customers found them too hard. Mixed reviews on cookie quality (some broken). The Whole Truth offers healthy snacks for working professionals, including Mini Protein Bars (Double Cocoa) and Crunchy Peanut Butter with Dates. The protein bars contain nuts, dates, and dark chocolate to provide 6g of plant-based protein per bar. They offer sustained energy without added sugar, artificial sweeteners, or preservatives. The peanut butter is made from just roasted peanuts and whole dates. It is a versatile, extra-crunchy spread. Both are filling, high-quality options perfect for late-night cravings or a nutritious snack. No added sugar, artificial sweeteners, or preservatives. Plant-based protein (bars). Filling and providing sustained energy. High-quality, organic ingredients. Considered pricey by customers. Spice up your office snacking with Roasty Tasty Millet Mix Peri Peri. This guilt-free, 100% roasted snack for office is crafted from bajra, wheat flakes, moong, masoor, and peanuts, offering a crunchy, spicy, and non-fried alternative to unhealthy snacks. Free from palm oil, cholesterol, and trans fat, it is a healthy diet mixture for weight loss and a tasty option for both kids and adults. The resealable ziplock pouch ensures freshness and convenience. 100% roasted, non-fried, no cholesterol, no trans fat. Healthy alternative to fried namkeen for weight loss. Good source of protein with hearty content. Tasty, spicy, and crunchy flavour. Some found it too spicy Enjoy a healthy snack at your desk with Roasty Tasty Crunchy Munchy. This 100% roasted, non-fried millet namkeen, made from bajra and jowar flakes, is a guilt-free option with no onion or garlic. Free from palm oil, cholesterol, and trans fat, these snacks for office are an ideal diet mixture for weight loss and a crunchy, tasty snack for kids and adults alike. The resealable packaging ensures long-lasting freshness. 100% roasted, non-fried, no cholesterol, no trans fat. No onion, no garlic Healthy and light, good for weight loss. Fresh and convenient with resealable packaging. Some called it too spicy Healthy snacks for office Primary health Focus Key ingredients Customers' reaction on taste/texture Yogabar Energy Bars High Protein, Gluten-Free Granola Bars (Fruits, Nuts, Oats, Millets) Tasty flavors, consistent energy. Some find them soft, lacking crunch. Nutty Gritties Mix Berries High Energy, Antioxidant Rich Dried Berries (Cranberries, Strawberries, Black Currant, Blueberries) Flavorful, fresh, tangy. Some find too sugary; berries are very small. RiteBite Max Protein Daily Assorted 10G Protein Bars High Protein, Sustained Energy Protein Bars (Whey, Soy, Casein blends, Almonds) Yummy, good quality protein, provides sustained energy. Disagreement on sugar content. LILA DRY FRUITS 4 Superseed Combo Antioxidant Rich, Protein Packed Mixed Seeds (Chia, Pumpkin, Sunflower, Flax) Good quality, fresh, tasty. Quantity feedback mixed; some seal issues reported. Keeros Multigrain Healthy & Diabetic Friendly Roasted Snacks Diabetic Friendly, Low GI Roasted Multigrain Mix (Pearl Millets, Wheat, Soyabeans) Tasty, good for evening nibble, protein source. Some find too salty; mixed value for money. Farmley Date Bites Healthy Sweets, No Added Sugar Date Barfi (Dates, Pista, Cashews, Almonds, Honey, Ghee) Delicious, healthy, natural sweetness, fresh. Considered expensive and very small in size. Kikibix Almond Cashew Cookies High Protein, Diabetic Friendly Cookies (Almond, Cashew, Peanuts, Jowar, Oats) Perfect for tea time, lightly sweetened. Mixed quality (some broken); often too hard; price debated. The Whole Truth - Mini Protein Bars & Peanut Butter With Dates High Protein, No Added Sugar Protein Bars (Nuts, Dates, Berries, Dark Chocolate) / Peanut Butter (Peanuts, Dates) Bars taste like dark chocolate, filling, provide energy. Product considered pricey. Roasty Tasty Millet Mix Peri Peri Low Calorie, No Cholesterol Roasted Millet Mix (Bajra, Wheat Flakes, Moong, Peanuts) Tasty, crunchy, spicy flavor, perfect quality. Content described as hearty. Roasty Tasty Crunchy Munchy Low Calorie, No Cholesterol Roasted Millet Mix (Bajra, Jowar Flakes, Wheat Flakes) Tasty, crunchy, spicy flavor (despite no peri peri in name for this product, customer feedback noted it as spicy), perfect quality. Content described as hearty. ● Pick snacks with 5-10g+ protein to stay full, stabilise blood sugar, and avoid energy slumps. This can keep your focus sharp for tasks. ● Look for high fibre, around 3g+ per serving. It keeps you fuller longer, helps with digestion, and prevents distracting discomfort, enhancing your work day. ● Choose healthy snacks with minimal, recognisable ingredients like fruits, nuts, and whole grains. Avoid artificial additives for natural, beneficial fuel. ● Avoid energy spikes and crashes by checking for added sugars. Prefer naturally sweetened options like dates in moderation over artificial ones. ● Consider your dietary needs and restrictions. Ensure snacks align with your specific requirements like gluten-free, diabetic-friendly, vegan. Check labels for relevant certifications. ● Select snacks that are easy to pack, don't need refrigeration, and can be eaten discreetly at your desk. Disclaimer: At Livemint, we help you stay up-to-date with the latest trends and products. Mint has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, with respect to the products. The products listed in this article are in no particular order of priority.
