Been hankering for some chocolate lately…well, go ahead and indulge! In this world that tells us “don’t eat this and don’t do this,” nutritionists and scientists are changing their tune about one of our favorite foods and telling it us that, not only is chocolate is not so bad for us, it is actually good for us. The catch is that it has to be the right kind and eaten in moderation.
Chocolate is the main ingredient in many of our decadent desserts, favorite candies and satisfies our cravings. It is estimated that 45 percent of women have chocolate cravings and many of us feel guilty when we indulge. Labeling any food as taboo is wrong because it results in increased cravings for it and a whole bunch of guilt when you do eat it….and you will eventually eat any food that you crave.
WHAT IS CHOCOLATE? Chocolate itself is rather complex. Most of us just know it tastes sooooo good but don’t know the difference between cacao, cocoa and chocolate. Chocolate itself comes from the cacao tree. The cacao bean is the rawest form of chocolate and it can be harvested and consumed directly (cacao), roasted and turned into powder (cocoa) or made into chocolate.
*Cacao itself comes in two forms. Cacao butter is the outer lining of the bean and cacao powder is the cold-pressed but unroasted cacao bean. Powder is made by removing the fat but leaving the live enzymes intact. It is higher in fat and content than cocoa powder because the nutrients and fats are still present. However, it is a good source of monounsaturated (good) fats, fiber and protein.
*Cocoa powder is the dry, solid remains of the roasted cacao bean once the butter is removed. Roasting the beans at high temperatures changes the molecular structure of the beans which reduces the enzyme content and slightly lowers the nutritional value.
*Chocolate is a food product made from roasted and ground cacao pods. There are many different kinds of chocolate that is derived from the various methods of processing. Chocolate liquor is pure cocoa in solid or semi-solid form that contains both cocoa solids and cocoa butter. It is the same as unsweetened chocolate.
Dark chocolate can be bittersweet or semi-sweet and is the combination of chocolate liquor, cocoa butter and sugar.
Milk chocolate is chocolate liquor with the addition of milk powder or condensed milk.
White chocolate contains no cocoa solids and is comprised of just cocoa butter, sugar and milk.
With chocolate, the darker you go, the better it is for you. The fat in chocolate comes from the cocoa butter which is made up in part of oleic acid, the same monounsaturated fat found in olive oil which makes it good for you. The other two components of cocoa butter are stearic and palmitic acids which are saturated fats and generally not touted as good for us. However, stearic acid in chocolate has a neutral effect on cholesterol and palmitic acid only comprises a third of the fat in chocolate.
BENEFITS OF EATING CHOCOLATE. Did you ever think you would be told to go ahead and eat chocolate, that it’s good for you? Here are some of its benefits:
*It’s good for the gut and may help with weight loss. Say what! Yep, good news for those of us wanting to lose a few pounds. Many doctors and scientists are now in agreement that dark chocolate may help control appetite. Neuroscientist Will Clower, PhD., wrote a book titled Eat Chocolate, Lose Weight. In it, he describes how eating a bit of dark chocolate either before or after a meal triggers the hormones that tells the brain that you are full.
*During digestion, chocolate acts as a prebiotic, the good type of fiber that encourages the growth of good bacteria (probiotics) in the gut. The more good microbes that you have, the better the body’s ability to absorb nutrients and support healthy metabolism.
*Dark chocolate contains antioxidants, with the most beneficial one being epicatechin, a flavonoid that fights inflammation and protects against damage from free radicals which may help in cancer prevention. The American Cancer Society recommends eating a diet rich in flavonoids which chocolate is chock full of. These help prevent cell damage which is a pre-cursor to many cancers.
Chocolate is also a good source of magnesium and, according to USDA data, the body’s immune system can target abnormal or infected cells only in a magnesium-rich environment. The flavonoids also help balance the immune system by preventing it from going into overdrive and reducing oxidative stress, the imbalance caused by cells fighting free radicals.
*Chocolate increases heart health. Antioxidants lower blood pressure, reduce the risk of clotting and increase blood circulation to the heart which lowers the risk of stroke, coronary heart disease and death.
*Combats diabetes. The epicatechin protects cells, makes them stronger and supports the processes to help the body use insulin better.
*Improves brain function. The flavonoids in dark chocolate promote better reaction time, visual and spacial awareness and stronger memory, simply by increasing blood flow to the brain.
*Boosts athletic performance. The epicatechin in dark chocolate increases the production of nitric oxide in the blood which supports circulation and reduces the amount of oxygen a person uses while doing moderately intensive exercise which lets him work out longer.
*Reduces stress. Dark chocolate reduces the stress hormone cortisol which may directly be related to the effects dark chocolate has on heart health since stress is a factor in overall heart health.
*Dark chocolate may increase HDL (good) and decrease LDL (bad) cholesterol. A 2017 study, published in the Journal of American Heart Association, showed that persons who consumed a handful of almonds, dark chocolate and unsweetened cocoa showed a significant drop in LDL levels in overweight individuals. Cocoa butter may play a part in raising HDL.
*Good for the skin. Chocolate has magnesium, copper and manganese which protects from UV rays of the sun. Manganese supports production of collagen, which lessens wrinkles.
The higher the cocoa content, the more beneficial flavonoids the chocolate contains. Most of the health benefits are associated with chocolate that contains at least 70 percent cacao. Moderation is also the key, with the general recommendation of consuming no more than an ounce per day.
Cocoa powder is the best bet for your chocolate cravings. It is low in fat and sugar while still offering the health benefits. Cocoa itself naturally has a strong and pungent taste from the flavonoids. Processes like fermentation, alkalizing and roasting makes it more palatable but loses some of the flavonoids in the process.
Thus, the darker the cocoa or chocolate, the better it is for you. However, it does require a little getting used to. When I first tried dark chocolate, I didn’t like the bitter taste. So, I would recommend going gradually darker until your taste buds get used to the stronger flavor. I now savor the flavor of dark chocolate and cocoa and find that milk chocolate is way too sweet for my palette now.
Isn’t it nice to find out that one of our cravings is actually good for us! Add a little dark chocolate to your life and you will find that it can be both nutritious and delicious.
No comments:
Post a Comment