Chocolate makes life sweeter with its delicious taste and health benefits.
Whether eaten, melted, drunk, or baked, chocolate can be a rich, delectable treat,
When choosing the right type of chocolate, you get a dessert that even dietitians approve of.
While June is National Candy Month, chocolate is especially popular in October for Halloween, December for the holidays, February for Valentine’s Day, and spring for Easter.
Americans love chocolate year-round, consuming nearly 10 pounds per person annually, according to Forbes.
Interestingly, chocolate comes from a fruit tree and is made from the cocoa bean seed, notes the National Confectioners Association.
What is the Healthiest Chocolate?
Among dark, milk, and white chocolate, dark chocolate is the healthiest, according to nutrition experts.
Whitney English, a registered dietitian, explains that the health benefits of chocolate come from the cocoa bean, which contains phytochemicals with anti-inflammatory, anticancer, and antihypertensive properties.
Dark chocolate, with the highest cocoa content, is the most nutrient-dense.
Dark chocolate also has more flavonoids than milk or white chocolate, says Elisabetta Politi, a registered dietitian.
Flavonoids are antioxidants that protect against heart disease and cancer by blocking free radicals.
Flavonols, a type of flavonoid in dark chocolate, may also reduce inflammation and support the immune system.
Is 70% Dark Chocolate Healthy?
Experts recommend choosing chocolate with at least 70% cocoa content to minimize added sugar and maximize phytochemicals.
A 70% chocolate bar will list cocoa beans or derivatives as the first ingredient.
If sugar is listed first, the cocoa content is less than 50%.
Dark Chocolate Benefits:
Cocoa beans are rich in protein, minerals like iron, magnesium, manganese, copper, zinc, phosphorus, and contain about 3 grams of fiber per ounce.
Chocolate is also high in polyphenols, beneficial plant compounds.
Studies have linked higher chocolate intake to a lower risk of heart problems, reduced triglycerides, and modestly lower blood pressure.
Cocoa flavanols also protect against vascular disease and improve brain blood flow.
Mental Health Benefits:
Dark chocolate contributes to producing serotonin, the feel-good hormone, and contains magnesium, which can reduce anxiety and stress.
Eating 85% cocoa dark chocolate might boost mood through the gut-brain connection by acting as a prebiotic for healthy gut bacteria.
Some studies even suggest a link between chocolate consumption and enhanced cognitive function.
Dark Chocolate Side Effects:
Consumer Reports found cadmium and lead in various dark chocolate bars, though the levels were not extremely high.
The National Confectioners Association assures that chocolate is safe and meets quality and safety standards.
If heavy metals are a concern, consider milk chocolate or alternating between milk and dark chocolate.
Dark chocolate contains caffeine (23 mg per 1-ounce square), so eating multiple squares equates to the caffeine content of a cup of coffee.
Additionally, dark chocolate has fat and sugar, contributing to 170 calories per ounce.
Recommended ConsumptionPoliti advises consuming 1 ounce of chocolate per day (about the size of a dental floss case).
English suggests a few squares daily are reasonable for most people.
Tips for Enjoying Dark Chocolate:
For those who find dark chocolate too bitter, try letting it melt in your mouth to appreciate its complexity.
Dark chocolate with sea salt, dried fruit, or orange flavor may taste less bitter.
Yogurt with berries and dark chocolate chips, or fruit dipped in melted chocolate, are other enjoyable options.
Conclusion:
Dark chocolate has many nutritious components and health benefits when consumed in moderation.
Choosing a few squares of dark chocolate over other sweet treats can be a healthier option, but it's not as beneficial as fruit like blueberries.
In moderation, dark chocolate can be a guilt-free, healthful treat.—
#A_Pawlowski, #TODAY #Diet_&_Fitness
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