Wait! Chocolate is Healthy?
With valentine’s Day is just around the corner and your Valentine might bring you a beautiful box filled with decadent chocolates. Can you indulge in this decadence? Is there really such a thing as “healthy chocolate”? Well, I have some good news and some bad news.
The Good News About Chocolate - Flavanols
There are growing number of studies showing that chocolate and its main ingredient, cocoa, reduces risk factors for heart disease (stroke and heart attack). This is because chocolate contains flavanols which have anti-oxidant effects that decrease cell damage linked to heart disease. Flavanols have also been shown to lower blood pressure and improve heart function. Studies have also shown chocolate can boost serotonin levels, which is know to affect your mood, but digestion and sleep as well.
The “Not-So-Good” News About Chocolate – Sugar, Fat, & Calories
Chocolate is the product or a long refining process that begins with the fruit (cacao beans) of the tropical tree, Theobroma cacao. The beans are fermented, dried, roasted and ground to form cocoa butter, chocolate liquor or ground roasted cocoa beans. There are many types of chocolates available and the labels can be very confusing and misleading. Chocolate contains sugar and artificial sweeteners, and, is high in saturated fat, calories, as well as cause tooth decay.
I know what you are thinking, ”There is more ‘not-so-good-news’ than ‘good news’ about chocolate!” Well and you are right…to an extent. Remember, there are different types of chocolate and we need to look for good types and eliminate the bad.
What are the good types of Chocolate versus the bad?
The type of chocolate is determined by the amount of cocoa butter and chocolate liquor the chocolate contains, as well as the amount of sugar and other ingredients added to the mixture. In order to reap the benefits of flavanols in chocolate, it is very important to look for dark chocolate with a cocoa content of 65% or higher. These are the ones that contain the most anti-oxidant ability. Milk chocolate and white chocolate are usually filled with fat, sugar and calories without the levels of flavanols in dark chocolate. If you think dark chocolate is too bitter, It doesn’t have to be!
Quick Tip for Staying Healthy with Chocolate!
Limit yourself to about 3 ounces (85 grams) a day. This is the amount studied in the clinical trials and has shown benefits. Again, make sure that it is dark chocolate containing at least 65% cocoa.
6 Benefits of Eating Dark Chocolate
Benefit # 1 - Dark Chocolate is Good for Your Brain
Dark chocolate increases blood flow to the brain as well as to the heart, so it can help improve cognitive function, produce more positive mood and reduce your risk of stroke. Dark chocolate also contains caffeine, a mild stimulant. However, dark chocolate contains much less caffeine than coffee. A 1.5 ounce bar of dark chocolate contains 27 mg of caffeine, compared to the 200 mg found in an eight ounce cup of coffee.
Benefit # 2 - Dark Chocolate Helps Control Blood Sugar
Dark chocolate helps keep your blood vessels healthy for better circulation and decreased risk of Type 2 Diabetes. This is because the flavonoids in dark chocolate reduce insulin resistance, leading to better blood glucose control. Dark chocolate also has a low glycemic index, meaning it won’t cause huge spikes in blood sugar levels.
Benefit # 3 - Dark Chocolate is loaded with Antioxidants
Dark chocolate is loaded with antioxidants. Antioxidants help free your body of free radicals, which cause oxidative damage to cells. Free radicals are associated with inflammation, which has been shown to accelerate aging, increase risk of certain cancers. By eliminating these free radicals, you will reduce your cancer risk and delay the aging process.
Benefit # 4 - Dark Chocolate Contains Theobromine
Dark chocolate contains theobromine, which has been shown to harden tooth enamel. That means that dark chocolate, unlike most other sweets, lowers your risk of getting cavities if you also practice proper dental hygiene. Theobromine is also a mild stimulant, though not as strong as caffeine. It can, however, help to suppress coughs.
Benefit # 5 - Dark Chocolate is High in Vitamins and Minerals
Dark chocolate contains a number of vitamins and minerals that can support your health.
- Potassium
- Copper
- Magnesium
- Iron
The potassium and copper in dark chocolate help prevent against stroke and heart attack. The iron in chocolate protects against iron deficiency anemia while the magnesium in chocolate helps prevent type 2 diabetes, high blood pressure and heart disease.
Benefit # 6 - Dark Chocolate is an Aphrodisiac.
The early Aztecs around 1100 BC were the first on record to draw the link between the cacao bean and increased sexual desire. The emperor Montezuma was said to consume huge amount of chocolate to fuel his romantic trysts. Today, scientists speculate that the aphrodisiac qualities of chocolate are due to two important substances. The first is tryptophan, which is a building block of serotonin, a brain chemical involved in sexual arousal and sense of well-being. The second is phenylethylamine, a stimulant related to amphetamine and released in the brain when people fall in love. Phenylethylamine also encourages your brain to release endorphins, so eating dark chocolate will make you feel happier.
So go ahead, open that box of chocolates, but only eat the ones with dark chocolate. Even better, tell your Valentine to create a special box just for you --- with only dark chocolates!!
Happy Valentine’s Day!
In health and happiness,
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