Chocolate: a treat for the taste buds and your health
Great news for chocolate lovers! Dark chocolate has been shown to provide several health benefits. Chocolate comes from the cocoa bean, which is rich in plant-derived flavanols. Flavanols are a type of phytochemical; a bioactive chemical found in many plant foods. Phytochemicals are proven antioxidants, which means they help protect the body’s cells from damage. These phytochemicals are found in every bite of dark chocolate.
Dark chocolate contains not only cocoa, but other important nutrients. Those with the highest amount of cocoa also contain fiber, iron, magnesium, copper, potassium and manganese; all of which are good for your health.
Dark chocolate with at least 70% or more cocoa listed as the first ingredient is the healthiest option because it has a lot of cocoa and little added sugar. Some bars contain up to 95% cocoa! The more cocoa, the more health benefits. Milk and white chocolate may taste good, but they contain mostly sugar and little to no cocoa. For this reason, it is best to avoid them for the sake of your health.
heart healthy foods
Dark chocolate can be considered a heart-healthy food. Cocoa flavanols can lower “bad” LDL cholesterol and increase “good” HDL cholesterol, which prevents plaque buildup in the arteries. Along with vasodilatory properties, these flavanols help blood flow easily through the body, which lowers blood pressure and reduces the risk of heart disease, cardiovascular disease, and congestive heart failure. Also, blood can easily flow to the brain, which increases cognitive performance and reduces the risk of stroke.
increase memory
Some research suggests that the flavanols found in cocoa may boost memory and brain function. A randomized, double-blind study published in Hypertension examined ninety elderly participants with mild cognitive impairment. The study had participants drink a dairy-based cocoa flavanol mix that contained various concentrations of cocoa. Other sources of flavanols in the participants’ diet were restricted. The study resulted in better working memory performance and higher cognitive scores in participants who drank the higher concentration mix rather than the lower concentration mix. The highest and moderate concentration groups also showed improvement in insulin resistance and blood pressure levels compared to the group that drank the lowest concentration.
Decreases insulin resistance
Despite chocolate’s reputation for being high in sugar and fat, dark chocolate has been found to benefit people with diabetes. Dark chocolate that contains at least 70% cocoa will not cause high blood sugar spikes because it has a low glycemic index. Since cocoa flavanols can improve insulin resistance, they can help the body use insulin efficiently.
improve mood
Eating this treat in moderation can also improve your mood. Phenylethylamine is produced in the brain when you feel like you are falling in love and releases endorphins that can make you feel happy. Not surprisingly, this chemical is also found in dark chocolate.
There are many ways to include dark chocolate in your healthy eating plan. Turn a small piece into an everyday treat if you have a sweet tooth and need a tasty snack. You can melt it and use it as a dip for apple, orange and banana slices. That’s one delicious fondue packed with phytochemicals! Dark chocolate chips can also be used as a healthy topping for plain yogurt or mixed into trail mix. No matter how you choose to enjoy it, making dark chocolate a part of your day is something that tastes good and will make you feel good inside and out.