Can i eat chocolate while breastfeeding? Yes, in small doses.
Chocolate puts many women in crisis, even during pregnancy. Even though we know that it's not really a healthy food, sometimes we can't do without it! Why? Today we will discover its main characteristics and we will give you some tips on how to keep the "craving" for chocolate at bay. If you are preparing for childbirth, review in the video below the foods to watch out for until the baby is born.
The properties of chocolate
Let's not lie: since the dawn of time, chocolate has been a comforting food, a treat to be enjoyed in moments of despair or at the end of a nice dinner, as a dessert.
We women are particularly greedy and the craving for chocolate seems to reach its peak when we are pregnant or breastfeeding, just when we should be more careful about the diet.
What is in chocolate that is so addictive? And are there any benefits to eating some regularly?
In a normal situation, therefore not when you are pregnant or breastfeeding, consuming a piece of (dark) chocolate every day is only good, according to numerous scientific studies of global reach. That good news! Sure, but like all good things to eat, there are also big "buts" to keep in mind.
First of all, chocolate is good only if it is dark and if it is characterized by a "high percentage of cocoa in it, at least 70%, combined with a low level of sugar. The quantities must be controlled and not to fall into excesses that make more damage than anything else.
If you stick to these rules, there is no reason why you shouldn't indulge in some comfort food.
The benefits of chocolate lie in its specific characteristics: it contains some substances that protect the nervous, immune, cardiovascular and cerebral systems. These are antioxidants such as flavonoids which have the task of protecting our cells, fighting aging.
In addition, chocolate is good because it contains many minerals such as magnesium, approximately 300mg per 100g, potassium, phosphorus and iron; precious allies to fight hunger.
Finally, it seems that chocolate lowers bad cholesterol (LDL) and lifts the mood.
The notes in favor continue, but so why does a new mother question the consumption of chocolate while breastfeeding?
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The ideal diet for the nursing mother
Simply because those who are breastfeeding must follow a few more precautions in their nutrition than a woman in a normal state.
A healthy diet during both pregnancy and lactation brings enormous benefits to the composition of breast milk, the only food for the infant in the first months of life, and it is therefore important that it is balanced as much as possible and based on the mother's new caloric needs. .
During breastfeeding a woman consumes a lot of energy in producing the milk necessary to nourish and raise her baby, and this leads to a consequent greater expenditure of caloric energy.
Its daily intake is estimated to be around 2300-2400 calories, and these must be acquired through a diet rich in protein, vegetables and fruit.
There is no need to upset eating habits, just increase a few doses and better balance the nutrients. They must all be there, including lipids and carbohydrates.
Almost all foods are therefore allowed in breastfeeding, if taken in small doses, with the exception of very fatty and fried foods, as well as alcohol, which should just be removed from the diet.
For other foods, however, the "little is better" rule applies, including sweets.
For the sake of completeness, know that there are some foods that can alter the taste of breast milk, find out which ones in our article!
Are sweets while breastfeeding bad for the baby?
Apart from alcohol and caffeine in high doses, during breastfeeding there are no harmful foods for the baby who feeds on mother's milk.
On the other hand, there are potentially allergenic foods, such as dried fruit or shellfish, which it is always better to insert gradually into one's diet, thus having time to check for a possible reaction in the newborn. If you notice that the baby has different stools than usual, is disturbed in sleeping, or still has problems with the tummy, it is better to discuss with the pediatrician.
For desserts, the general rule is that it would be better to eat them in extreme moderation, and prefer those that are not too elaborate and characterized by a reduced amount of sugar. If you find yourself celebrating a "special occasion" there is nothing wrong with enjoying a beautiful ceremony cake.
These are tips that you should always follow to safeguard your health, not just when breastfeeding a baby.
At this stage, you can give yourself a little break from the rule, knowing that if you have already eaten the same sweets during pregnancy, the baby has certainly already appreciated the taste of the dessert! When we talk about sweets we mean all that range of foods containing sugars of various kinds, from biscuits to tiramisu, up to the chocolate itself.
Lactating chocolate: how much to eat and which one
Chocolate should not be a predominant dish in the diet of a new mother who is breastfeeding, because it falls into the category of "sweets" and above all contains caffeine, which can make the baby very irritable and restless. However, it is possible to consume it safely if you do not exceed the doses and if you prefer the right type of chocolate.
There are many criticisms and open discussions on whether or not to eat some chocolate while breastfeeding, but it is good to separate the different types of chocolate on the market.
Dark and extra dark chocolates are not harmful as a food, while the other variants are viewed less favorably, with the exception of white chocolate.
Indeed, when breastfeeding the type of chocolate to prefer is the white one because it contains less caffeine than all the other types. In addition, it has neither solid cocoa nor theobromine; the latter exerts a cardiotonic and vasodilatory action in the newborn. It is also true that white chocolate is characterized by a higher percentage of added sugars than other types, so it can be very well alternated with dark chocolate.
The important thing is to always choose a chocolate with a low percentage of caffeine because it is the only substance that can significantly irritate your baby. The Ministry of Health does not give precise indications on the quantity of caffeine to be consumed in breastfeeding, but recommends not exceeding 300mg per day during pregnancy, which can be taken in 1 or 2 cups of coffee or even in a little chocolate.
Therefore, if you are wondering how much chocolate you can eat while breastfeeding our answer is 1 or 2 squares from time to time, preferably dark or white.
Wait until you've passed the first stage of breastfeeding for milk chocolate or Kinder, but we won't judge you if you taste a few bits at a dinner with friends!
Craving for chocolate, how does it stop?
Just when we should contain ourselves more with food and only make healthy choices for our own health and that of our child, here is an unprecedented hunger and the inevitable desire for something tasty (which most of the time is anything but. than healthy). How to counteract the craving for chocolate in breastfeeding?
Try to reflect on the consequences of eating chocolate every day; your baby feeds only on your milk and your dietary decisions affect his or her well-being. If this is not enough, also remember that chocolates are small whims and so they must remain: chocolate contains a substance called oxalic acid which binds to certain mineral salts that are naturally present in chocolate, such as calcium, iron and magnesium. If oxalic acid binds to these substances it will inhibit functions and chocolate becomes potentially harmful, which you cannot afford while breastfeeding.
The key to success at the mercy of postpartum hormones is moderation and physical activity. If you see that you often give in to consoling chocolate, make up for it with a healthy walk.
