Nutritionist reveals 7 tips including timing treats right, walking straight after and eating your chocolate with nuts

Between the eggs, the chocolate bunnies and the hot cross buns, Easter can be a minefield for health-conscious people.

Thankfully, a nutritionist has revealed seven tips to ensure those celebrating the holiday this weekend can enjoy their sweet treats guilt-free.

Pamela Nisevich Bede, from Ohio , suggested pairing chocolate with nuts or cheese, since this can slow down the absorption of sugar in the bloodstream. 

The nutritionist for Lingo, Abbott, also said staying hydrated and timing your treats right was equally as important.

Here, FEMAIL reveals Pamela’s top hacks, including adding in a 15 or 20 minute walk to help utilise some of the nutrients after eating Easter chocolate…

PAIR WITH NUTS OR CHEESE 

‘When enjoying your chocolate this weekend pair it with nuts, cheese, or crunchy vegetables,’ insisted Pamela. 

‘Eat these foods first as protein, fats, and fibres slow down the rate at which digestion occurs and how fast glucose enters the bloodstream thereby slowing down the absorption of sugar. 

‘This will encourage a steadier rise and fall in glucose avoiding the sharp spike you’re likely to experience when eating chocolate on its own.’

Everyone’s blood glucose levels ebb and flow throughout the day based on our activity levels, the kind and quantity of calories we consume, metabolism and much more.

People who have diabetes or prediabetic are most classically defined by their bodies’ struggle to regulate glucose.

Pamela said: ‘Many health benefits are associated with fewer and more modest glucose excursions.’

PRACTISE PORTION CONTROL

‘Avoid binging your Easter eggs and instead savour the taste with small portions,’ suggested the nutritionist. 

‘Eating large portions of carbohydrate and sugar rich foods as meals or snacks causes a rush of glucose to circulate in the bloodstream, making glucose spikes much more likely. 

‘Practising portion control and then slowing down to enjoy your meal and snacks will help slow down the digestion and absorption process. 

‘This practice of eating more mindfully will not only help control your glucose spikes but may also help you become more in-tune with your hunger and satiety signals.’ 

PAIR WITH FOODS HIGH IN FIBRE AND PROTEIN 

Pamela said: ‘Eating chocolate with other foods that contain fibres, fats, and protein slows the rate of nutrient absorption, increases satiety and feelings of fullness after eating. 

‘Research has also found that increasing protein intake increases these feelings of fullness and decreases the levels of the hunger hormone. 

‘So, try your chocolate with a side of fruit for added fibre or add some nuts and seeds for added protein.’

EAT TREATS AFTER A BALANCED MEAL

‘Don’t start your day with a sugar spike,’ warned the nutritionist. ‘Instead, choose to eat your chocolate treat after a nourishing, balanced meal.

‘What you eat and when matters to metabolic health and your energy levels across the day. Your cortisol and glucose levels tend to be elevated in the morning so rather than adding more glucose, begin your days with foods higher in protein and fat.

‘Filling up on nutrient-dense foods first moves you closer to meeting your overall nutrient needs and helps slow digestion and absorption.

‘Additionally, it’s best to close the kitchen in the hours before bedtime as a high intake of sweets just prior to resting can cause your glucose to peak and drop across the night which is not conducive to restful sleep.’

TRY WALKING AFTERWARDS

‘When you exercise, your body burns energy, and your working muscles take in glucose,’ explained Pamela.

‘Having adequate levels of circulating glucose while exercising helps support ongoing muscle performance and aerobic activity. 

‘This Easter after eating your chocolate, try adding in a 15 or 20 minute walk to help utilise some of the nutrients. 

‘This will mobilise glucose to working muscles, helping to keep your glucose steady and mitigating a spike. 

‘And remember, if it gets your body moving, it doesn’t matter what type of exercise you do. Whether you play catch with your pup, go on a family walk, take a dance class, or get on the treadmill – any activity is good.’

STAY HYDRATED

Pamela said: ‘Staying hydrated is key for your overall health and for maintaining steady glucose levels, so drink plenty of water alongside your chocolate indulgence.

‘Regularly drinking water aids the overall digestive process, assisting in the transport of essential nutrients to working cells and tissues. 

‘This facilitates the journey of glucose from the digestive system to working muscles and organs where it can be used for energy – one of the reasons that staying hydrated fights fatigue.

‘So, don’t forget to drink plenty of water alongside your chocolate treat this weekend – the recommended daily water intake varies but a good starting point is to aim for six to eight glasses, roughly 1.4 to1.8 litres.’ 

STICK TO DARK CHOCOLATE

Pamela urged those celebrating Easter to ‘aim for at least 80 per cent cocoa as these varieties will have a lower total sugar content in comparison to milk and white chocolate varieties.’

She continued: ‘They also contain higher levels of bioactive components like polyphenols, flavonoids, and other naturally occurring compounds with antioxidant and essential nutrient properties which are linked to your body’s health and wellness.’

Research published in 2022 found cocoa can lower your blood pressure and keep your heart healthy by making veins and arteries stretchier – thanks to antioxidants known as flavanols.

The researchers, from the University of Surrey, urged more people to eat dark chocolate because it is high in cocoa, whereas most popular chocolate bars contain very little. 

Scientists have also shown that regularly eating dark chocolate can improve alertness — with a 100g-sized bar having nearly as much caffeine as a cup of coffee. It has also been linked with making people happier and reducing the risk of depression.

However, the benefits of eating chocolate are only gained from snacking on options with a high cocoa content, which has a more bitter taste. And relying on the sweet treat for health benefits could lead to weight gain, which can offset health gains.