What Kind and How Much Chocolate Should You Eat?
The answer is dark chocolate, and the amount can be about 7 grams, or up to 45 grams daily.
Chocolates have become delectable everyday treats, that we may be over indulging in them, particularly in the wrong type.
Dark is Best Dark chocolate with high cocoa content is the one that delivers the nutritional value and not the majority of chocolates that are low in cocoa, heavily sweetened and embedded with hydrogenated oils, milk solids and/or fancy fillings.
The darker the chocolate, the higher the cocoa content, the more bitter the taste.
The benefit of the dark lies in the rich flavonoid content in the cocoa beans.
Flavonoids are antioxidant powerhouses and biochemicals known to protect our health against heart diseases, diabetes, as well as cancers.
Flavanol is one of the main types of flavonoids which is widely distributed in colour-rich fruits and vegetables.
One reason why dark chocolate is more superior than milk chocolate is because the milk interferes with the absorption of flavonoids.
Flavonols in Cocoa A chronic inflammatory state represents a risk factor for the development of cardiovascular disease and in 2008, Italian researchers found that people who took moderate amounts of dark chocolate regularly have significantly lower levels of C-reactive protein in their blood.
This indicated that their inflammatory state was considerably reduced.
Fast forward to 2010, a study by the German Institute of Human Nutrition found that people who took an average of six grams of chocolate daily, or one square of a chocolate bar had a 39 percent lower risk of either a heart attack or stroke.
Similarly after analysing the results of 15 studies, Australian researchers disclosed in the journal BMC Medicine that people with high blood pressure, or hypertension, who ate dark chocolate can significantly reduce their blood pressure.
Flavanols in dark chocolate increase the formation of nitric oxide in the cells, which promotes dilation, and consequently lower blood pressure.
In animal models, the substance epicatechin, a flavanol present in dark chocolate protected against brain damage (due to a lack of blood flow) caused by a stroke.
Interestingly, a UK study found that when a group of diabetics consumed 45 grams of dark chocolate (containing 85 percent cocoa solids) daily for eight weeks, their HDL cholesterol (the good cholesterol) was increased while their cholesterol:HDL ratio was improved.
There were no unfavourable affects on their weight, inflammatory markers or insulin resistance.
Choose Very Dark Chocolate Dark chocolate should contain at least 70 percent cocoa.
It should preferably be organic (free from toxic chemicals) and fair trade.
The best effect is obtained by consuming a about 6-6.
7 grams of chocolate per day, corresponding to a small square of chocolate, eaten twice or three times a week.
Beyond these amounts the beneficial effect tends to disappear unless you are eating very dark chocolates with as high as 85 percent of cocoa solids.
Experts advise against eating too much and cutting down on sweets, candies and other snacks.
Excessive chocolate stuffing will have negative effects that far outweigh the positive effects of cocoa.
Chocolates have become delectable everyday treats, that we may be over indulging in them, particularly in the wrong type.
Dark is Best Dark chocolate with high cocoa content is the one that delivers the nutritional value and not the majority of chocolates that are low in cocoa, heavily sweetened and embedded with hydrogenated oils, milk solids and/or fancy fillings.
The darker the chocolate, the higher the cocoa content, the more bitter the taste.
The benefit of the dark lies in the rich flavonoid content in the cocoa beans.
Flavonoids are antioxidant powerhouses and biochemicals known to protect our health against heart diseases, diabetes, as well as cancers.
Flavanol is one of the main types of flavonoids which is widely distributed in colour-rich fruits and vegetables.
One reason why dark chocolate is more superior than milk chocolate is because the milk interferes with the absorption of flavonoids.
Flavonols in Cocoa A chronic inflammatory state represents a risk factor for the development of cardiovascular disease and in 2008, Italian researchers found that people who took moderate amounts of dark chocolate regularly have significantly lower levels of C-reactive protein in their blood.
This indicated that their inflammatory state was considerably reduced.
Fast forward to 2010, a study by the German Institute of Human Nutrition found that people who took an average of six grams of chocolate daily, or one square of a chocolate bar had a 39 percent lower risk of either a heart attack or stroke.
Similarly after analysing the results of 15 studies, Australian researchers disclosed in the journal BMC Medicine that people with high blood pressure, or hypertension, who ate dark chocolate can significantly reduce their blood pressure.
Flavanols in dark chocolate increase the formation of nitric oxide in the cells, which promotes dilation, and consequently lower blood pressure.
In animal models, the substance epicatechin, a flavanol present in dark chocolate protected against brain damage (due to a lack of blood flow) caused by a stroke.
Interestingly, a UK study found that when a group of diabetics consumed 45 grams of dark chocolate (containing 85 percent cocoa solids) daily for eight weeks, their HDL cholesterol (the good cholesterol) was increased while their cholesterol:HDL ratio was improved.
There were no unfavourable affects on their weight, inflammatory markers or insulin resistance.
Choose Very Dark Chocolate Dark chocolate should contain at least 70 percent cocoa.
It should preferably be organic (free from toxic chemicals) and fair trade.
The best effect is obtained by consuming a about 6-6.
7 grams of chocolate per day, corresponding to a small square of chocolate, eaten twice or three times a week.
Beyond these amounts the beneficial effect tends to disappear unless you are eating very dark chocolates with as high as 85 percent of cocoa solids.
Experts advise against eating too much and cutting down on sweets, candies and other snacks.
Excessive chocolate stuffing will have negative effects that far outweigh the positive effects of cocoa.
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