"For those with a 5-6 hour interval between meals, eating two pieces of dark chocolate (about 2cm x 4cm) around 3 hours after the first meal can quickly relieve hunger." Dr. Chang Cuiqing from the Institute of Sports Medicine at Peking University Third Hospital has prescribed the best "energy supplement" for "overtime workers" with irregular eating habits.
Many "overtime workers" likely schedule their meals like this: 8 AM for breakfast, 1 PM for lunch, and 8 PM for dinner. By noon, you're already ravenous, but a mountain of urgent work leaves you no time to pay attention to your stomach. Dr. Chang believes that blood sugar levels typically reach their lowest point 3-4 hours after a normal meal. At this time, supplementing with appropriate energy not only quickly relieves hunger but also prevents sharp fluctuations in blood sugar, making you feel more satiated. Dark chocolate is an excellent choice for this.
Because dark chocolate is a low-glycemic index food, it is converted into glucose and enters the bloodstream, releasing energy slowly. This causes blood sugar to return to fasting levels only after 2-3 hours. Furthermore, dark chocolate contains various beneficial minerals like calcium, phosphorus, magnesium, iron, and copper. Among all types of chocolate, it has the lowest sugar and fat content. Therefore, when hungry, eating a piece of chocolate is much healthier, more nutritious, and more effective than casually grabbing a cookie or a cake. Recent research also shows that dark chocolate can help prevent atherosclerosis.
Regarding the common concern, "Will eating chocolate cause weight gain?" Dr. Chang points out that a 47-gram piece of chocolate accounts for about 10% of a person's total daily energy. As long as healthy individuals maintain an energy balance, they can consume it without worry. However, experts also remind us that since chocolate is highly nutritious, it should be considered a part of our daily diet rather than an extra snack, to avoid excessive calorie intake. When you're hungry and don't have time for a proper meal, 3-5 pieces of dark chocolate, a piece of fruit, and a bottle of mineral water can be the most convenient and effective way to replenish your energy.
Although chocolate can be used as a "meal substitute," it's best not to do this frequently.