Gauri Khan starts her day with chocolate; here’s what experts have to say about this morning habit

But, should you have chocolate on an empty stomach? That’s exactly what we set out to understand.

Turns out, diving into chocolate first thing in the morning has some interesting science behind it, said Kanikka Malhotra, consultant dietician and diabetes educator.

Potential benefits and things to consider before making it a daily habit

A 2021 study suggests a connection between having chocolate in the morning and fat burning. “This small study involving postmenopausal women found that consuming 100g of milk chocolate within an hour of waking up led to decreased blood sugar levels and increased fat burning compared to those who didn’t have chocolate,” said Malhotra.

Study limitations: This was a small study, and more research is needed to confirm these findings in a broader population.
Portion size: The study used a specific amount (100g — roughly a standard chocolate bar).
Type of chocolate: Milk chocolate was used, not dark chocolate with a higher cocoa content (which has more potential health benefits), shared Malhotra.

What about overall nutrition?

According to Malhotra, while some benefits are emerging, “chocolate shouldn’t replace a balanced breakfast”.

A well-rounded morning meal should include:
Complex carbohydrates: Whole grains like oatmeal or whole-wheat toast provide sustained energy.
Protein: Eggs, Greek yogurt, or nuts help you feel fuller for longer.
Fibre: Fruits and vegetables add essential vitamins and keep you feeling satisfied.

Can you have chocolate every morning as part of a balanced diet?

If you enjoy a morning chocolate treat, Malhotra suggested the following tips to consider:

Portion control: Stick to a small square (around 30g) of dark chocolate (at least 70 per cent cocoa) for the potential benefits of flavanols.

Pair it with protein: Enjoy your chocolate with some nuts or nut butter to balance blood sugar and feel full.

Listen to your body: Experiment and see how chocolate in the morning affects your energy levels and cravings.