Too much of a good thing?

When it comes to treats and sweets, moderation remains key

Humans, perhaps Americans in particular, tend to share a certain creed that goes something like this: If one is good, two are better.

That’s fine when it comes to dollars in the collection plate or hours spent volunteering but not so with certain research-has-shown items consumed in the name of health. Think nuts, red wine, dark chocolate, coffee.

“I’m a chocoholic,” said Linda Michalsky, assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center. “I make the choice between putting butter on a sandwich or having chocolate later on. But too much dark chocolate won’t be good for anybody. It’s moderation. I’ve been preaching moderation for decades. It all comes down to a general balanced diet.”

Her moderation soapbox is shared by fellow experts, including Amanda Smith of the University of Texas at Dallas.

“Overconsumption of anything can lead to negative effects,” said Smith, assistant director of the school’s Student Wellness Center. “What has us concerned are studies coming out about things like red wine. They tell you a glass a night is healthy. But we Americans are so into, ‘If one is good, 14 are better.’ ”

Amy Goodson, who works at the Ben Hogan Sports Medicine Center of Texas Health Fort Worth Hospital, offers suggestions and guidelines for foods and drinks whose benefits are often touted.

RED WINE

Benefits: Resveratrol, which helps lower triglycerides and can increase levels of HDL, the good cholesterol.

Amount recommended: No more than a glass a day for women, two for men. “Note that a glass is 5 ounces,” Goodson said. So if you use a huge goblet, don’t fill it twice and toast to your health.

Cautions: It causes dehydration, reduces mental acuity as long as two days and is harmful to your liver. Excessive amounts also can drive triglycerides up.

DARK CHOCOLATE

Benefits: It has been shown to lower blood pressure and to reduce the risk of stroke.

Amount recommended: Nothing specific, but “in small amounts” is stressed. Goodson suggests one Hershey dark-chocolate kiss. Lona Sandon, assistant professor of clinical nutrition at UT Southwestern, said the amount could be higher — 1.5 to 2 ounces.

Cautions: Chocolate is calorie-heavy, but Sandon said if you’re otherwise eating healthful foods in healthful amounts, “you can incorporate 200 discretionary calories in a day.” Dark chocolate, she said, “is healthy for the body and the mind. Mostly the mind.”

COFFEE

Benefits: “They’re beans. They come from the ground, so they have health benefits,” Goodson said. Nutrition Action Healthletter details some: namely, lowered risk of gallstones and Parkinson’s disease risk; increased mental performance, mood and physical performance.

Amount recommended: It varies. The Parkinson’s study showed as little as a cup or two a day is associated with lowered risk. The Iowa Women’s Health Study found women who drink three cups a day reduce their risk of cardiovascular disease by 24 percent. Yet other studies show you’d have to drink significant amounts over long periods of time to, for instance, prevent memory deterioration.

Cautions: It can cause jitteriness and insomnia. According to a study by the National Institutes of Health, as little as a cup a day could reduce the chances of getting pregnant by 50 percent. While it can nip migraine pain in the bud, too much can cause headaches.

NUTS

Benefits: They provide unsaturated or monosaturated fats the body needs. Almonds and pistachios are good sources of fiber.

Amount recommended: An ounce several times a week. That’s about 20 almonds or 40 pistachios or 14 walnut halves.

Cautions: Again, calorie intake and fat. Each almond has about seven calories; 49 pistachios equal 160 calories. Plus, sugar and other tasty toppings add even more calories.