In the U.S., more people eat chocolate on Valentine's Day than any other day of the year. Is it worth it?
There have been claims of dark chocolate's "health food" status for years now, but research findings are inconsistent.
While some studies have shown that dark chocolate can raise the "good" HDL cholesterol, and lower the "bad" LDL cholesterol, other research suggests that this can only occur in its unprocessed, raw state at such high doses that it must come in injectable or pill form.
Here is what we do know about dark chocolate:
>70% cacao, cocoa, or chocolate liquor offers the most benefits. The 3 terms can be used interchangeably and the higher its content, the more antioxidant and anti-inflammatory power it has.
Cocoa has vitamins E & B, along with copper, zinc, magnesium, and phosphorus.
A study in the Journal of Nutrition showed that women who drank a dark chocolate beverage had a 25% reduction in skin reddening after UV exposure. They also had thicker, smoother, and less scaly skin. A 1 oz. portion/day of 70% cocoa or higher is recommended for these effects.
Cocoa can enhance your mood by increasing endorphin levels. Phenylethylamine and tryptophan are compounds found in chocolate that help relax nerves and may help with depression. Scientists think that cocoa-derived products may complement traditional depression treatments.
Here are some tips to enjoy the health benefits of dark chocolate without the consequences of high calorie, sugar, and saturated fat intake:
Look for cacao as the 1st ingredient instead of sugar.
Eat at least 70% cacao. (But you’ll get more of the antioxidants and less calories, saturated fat, and sugar if you eat 85% or higher.)
Some research shows that milk binds antioxidants so your body can’t use them; so for now you should enjoy chocolate without dairy milk.
Try roasting, grinding, boiling, and then pressing cacao beans in a French press like coffee. The drink contains no sugar, fat, or calories, and very little caffeine. People are starting to swap out their afternoon coffee for brewed cacao.
Eat or drink about 1 oz (1 square) per day. This is often enough to satisfy your cravings. And if there are health benefits, they will come with consistent intake...meaning eat dark chocolate everyday!
References
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