Consuming Chocolate Might Provide Health Benefits-Explaining the Reasons
Unleash the Power of Dark Chocolate: A Guide to Your Secret Superfood
Dark chocolate, it ain't just a sweet treat, buddy! This sinfully delicious snack comes packed with some serious health perks. But remember, moderation is key! According to Danielle Omar, MS, RD, "real chocolate has some impressive health perks, thanks to its antioxidant content" - but those benefits come from the cacao itself, not added sugar or fillers.
So, let's dive into the reasons why dark chocolate deserves a spot in your daily diet.
From Mood Booster to Stress Slayer
There's no denying the sheer pleasure of savoring a chunk of chocolate. But did you know it contains compounds that increase our beloved brain chemicals, serotonin, and dopamine? That might be why we're drawn to chocolate when we need a pick-me-up. In fact, studies show that dark chocolate, containing 85% cacao, can change the bacteria in your gut and decrease negative emotions[1].
Heart Health at Its Finest
The antioxidants in dark chocolate called flavanoids can do wonders for your ticker. They help relax blood vessels, improve blood flow, and reduce inflammation[2]. Research also suggests that dark chocolate may improve insulin sensitivity, which could lower the risk of diabetes[3]. In fact, a recent study revealed that those who indulged in dark chocolate five times a week reduced their diabetes risk by a whopping 21%[4].
The Finest Chocolate for Your Health
But not all chocolate is created equal. Danielle recommends choosing dark chocolate with a cocoa content of 70% or more for maximum antioxidants and less sugar. The higher the cacao content, the better, as it means more pure cacao goodness[7]. Milk chocolate, on the other hand, is loaded with sugar and dairy, which dilutes the flavonoids and diminishes the health benefits.
So, when searching for your perfect bar, look for short ingredient lists, with cacao, cocoa butter, and a natural sweetener like raw cane sugar, honey, dates, or coconut sugar. Avoid "sugar-free" chocolate with sugar alcohols or artificial sweeteners. If you're watching your sugar intake, opt for chocolate sweetened with natural alternatives like stevia or monk fruit.
The Healthy Chocolate Way
With around 160 calories per ounce, chocolate might not be the lightest of snacks. But that doesn't mean you can't enjoy it healthily. Danielle suggests focusing on ways that deliver chocolate's benefits without excess sugar or additives. Try dipping berries in melted dark chocolate and freezing them for a fun, antioxidant-packed treat. Or, stir cacao powder into oatmeal, chia seed pudding, or add it to a smoothie for a chocolatey kick without the extra sugar.
What about mainstream chocolate? Well, Danielle opts for 3-4 dark chocolate Hershey's Kisses when she wants a classic chocolate fix. These are portion-controlled and have a bit more cacao and less sugar than most other mainstream options. Still, even these treats are highly processed and high in added sugar, so they're not quite the same as choosing high-quality dark chocolate[7].
Dark Chocolate: Your New Best Friend
So there you have it, folks. Dark chocolate isn't just a sweet indulgence - it's a health powerhouse that can boost your mood, reduce stress, improve heart health, and even reduce your risk of diabetes. Embrace the benefits, but remember, moderation is key. Go ahead, enjoy your chocolate, and feel good about it too!
Enrichment Summary:
Dark chocolate delivers several impressive health benefits, including antioxidant properties, heart health improvements, and diabetes risk reduction. The key is to opt for dark chocolate with a high cocoa content, less added sugar, a short ingredient list, and minimal processing. Regular consumption in moderation can help you enjoy these benefits while minimizing potential drawbacks.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3187564/[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4633754/[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4251856/[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680387/[7] Knowles, Laura. (n.d.). Why High-quality Dark Chocolate Is Healthy (And Why Not All Dark Chocolate Is Created Equal). Retrieved from https://www.healthline.com/nutrition/healthy-dark-chocolate#TOC_TITLE_HDR_5
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- Medical-conditions like stress and mood swings might find relief when incorporating dark chocolate into your health-and-wellness routine.
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- From improving heart health to boosting mood, the benefits of dark chocolate extend beyond the realm of fitness and health.
- In follow-up research, Bhg will be exploring more ways that dark chocolate can be part of a balanced food-and-drink lifestyle, offering more healthy-diets and recipes using this versatile superfood.
