Which chocolate is the healthiest? The number one choice according to nutritionists
Chocolate makes life sweeter. It is valued not only for its delicious taste but also for its effects in promoting mental and physical health. Chew, melt, drink or bake with it for a deliciously rich treat.
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Choose your chocolate type and enjoy an unusual dessert recommended by nutritionists. June is National Candy Month, but chocolate really takes center stage at Halloween in October, Christmas in December, Valentine's Day in February, and Easter in the spring.
But people love chocolate all year round. According to Forbes, the average American eats about 10 pounds of chocolate per year.
As the National Confectioners Association points out, many people may not know that chocolate comes from fruit trees and is made from the seed, the cocoa bean.
Which chocolate is healthiest?
Is 70% dark chocolate good for your health?
Choose your chocolate type and enjoy an unusual dessert recommended by nutritionists. June is National Candy Month, but chocolate really takes center stage at Halloween in October, Christmas in December, Valentine's Day in February, and Easter in the spring.
But people love chocolate all year round. According to Forbes, the average American eats about 10 pounds of chocolate per year.
As the National Confectioners Association points out, many people may not know that chocolate comes from fruit trees and is made from the seed, the cocoa bean.
Which chocolate is healthiest?
Of the three types of chocolate -- dark, milk, and white --
nutrition experts say dark chocolate is the healthiest. "The health benefits of chocolate products come from the cocoa bean, which contains numerous phytochemicals that have been proven to have anti-inflammatory, anti-cancer and anti-hypertensive properties," Whitney English, R.D., of Palo, Calif., told
. Dark chocolate contains the most cocoa beans, and therefore has the most nutritional value."
Dark chocolate contains more flavonoids than milk or white chocolate,
Flavonoids act as antioxidants, blocking the harmful effects of free radicals, which have been linked to an increased risk of heart disease and cancer, she notes. "Additionally, flavonols, a type of flavonoid found in dark chocolate, may affect immune system function by reducing inflammation,"
. Dark chocolate contains the most cocoa beans, and therefore has the most nutritional value."
Dark chocolate contains more flavonoids than milk or white chocolate,
Flavonoids act as antioxidants, blocking the harmful effects of free radicals, which have been linked to an increased risk of heart disease and cancer, she notes. "Additionally, flavonols, a type of flavonoid found in dark chocolate, may affect immune system function by reducing inflammation,"
Is 70% dark chocolate good for your health?
Both experts recommend choosing chocolate with at least 70% cocoa content, as it contains less added sugar and more phytochemicals than chocolate with a lower cocoa content.
A 70% chocolate bar will list cocoa mass or cocoa mass, which is the cocoa bean or one of its derivatives, as the first ingredient, Politi said. If sugar comes first, it means the bar has less than 50% cocoa content, she added. Benefits of Dark Chocolate
Cacao beans contain protein and are a good source of minerals, including iron, magnesium, manganese, copper, zinc and phosphorus, They also provide dietary fiber; about 3 grams per ounce of dark chocolate, according to the U.S. Department of Agriculture.
Researchers reported in Heart magazine that higher chocolate intake is associated with a lower risk of future heart disease.
Studies have found that consuming chocolate "significantly reduces" triglycerides, a type of fat, in the blood, which may slightly lower blood pressure. Cocoa flavanols appear to prevent vascular disease and improve blood flow to the brain, a study published in Scientific Reports found.
Chocolate is also good for the mind.
Dark chocolate "helps produce the mood-boosting hormone serotonin and contains magnesium, which helps relieve anxiety and reduce stress," points out Kelly Glassman, a New York-based nutritionist.
Eating dark chocolate with 85% cocoa content may improve mood via the gut-brain connection, as dark chocolate has a prebiotic effect on healthy bacteria in the gut, which may reduce negative emotions, a study found.
Can it make you smarter?
A 70% chocolate bar will list cocoa mass or cocoa mass, which is the cocoa bean or one of its derivatives, as the first ingredient, Politi said. If sugar comes first, it means the bar has less than 50% cocoa content, she added. Benefits of Dark Chocolate
Cacao beans contain protein and are a good source of minerals, including iron, magnesium, manganese, copper, zinc and phosphorus, They also provide dietary fiber; about 3 grams per ounce of dark chocolate, according to the U.S. Department of Agriculture.
Researchers reported in Heart magazine that higher chocolate intake is associated with a lower risk of future heart disease.
Studies have found that consuming chocolate "significantly reduces" triglycerides, a type of fat, in the blood, which may slightly lower blood pressure. Cocoa flavanols appear to prevent vascular disease and improve blood flow to the brain, a study published in Scientific Reports found.
Chocolate is also good for the mind.
Dark chocolate "helps produce the mood-boosting hormone serotonin and contains magnesium, which helps relieve anxiety and reduce stress," points out Kelly Glassman, a New York-based nutritionist.
Eating dark chocolate with 85% cocoa content may improve mood via the gut-brain connection, as dark chocolate has a prebiotic effect on healthy bacteria in the gut, which may reduce negative emotions, a study found.
Can it make you smarter?
A "surprisingly strong" link exists between a country's chocolate consumption and the number of Nobel Prize winners, possibly because chocolate "improves cognitive function," a study published in the New England Journal of Medicine found.
The authors found that Switzerland performed best in both the number of Nobel Prize winners and the amount of chocolate its residents eat. (Other experts were very skeptical about the link.)
Side effects of dark chocolate
When Consumer Reports tested 28 dark chocolate bars from various brands in 2022, they all tested positive for cadmium and lead, two heavy metals that are harmful to health. When the organization published its test results, it said the levels were not extremely high, but detectable.
The National Confectioners Association responded that chocolate is safe and that all products tested "met strict quality and safety requirements."
The dangers of heavy metals seem to be outweighed by other beneficial compounds in dark chocolate, the Brits point out. If you're concerned about heavy metals, we recommend choosing milk chocolate or alternating between milk and dark chocolate.
According to the USDA, dark chocolate contains caffeine, about 23 milligrams per ounce. If you eat four pieces, you'll get about the same amount of caffeine as you get in one cup of coffee.
It's still a candy. It contains fat and sugar, and has 170 calories per 1 oz serving, so eating too much can lead to weight gain.
How much chocolate can I eat in a day?
The authors found that Switzerland performed best in both the number of Nobel Prize winners and the amount of chocolate its residents eat. (Other experts were very skeptical about the link.)
Side effects of dark chocolate
When Consumer Reports tested 28 dark chocolate bars from various brands in 2022, they all tested positive for cadmium and lead, two heavy metals that are harmful to health. When the organization published its test results, it said the levels were not extremely high, but detectable.
The National Confectioners Association responded that chocolate is safe and that all products tested "met strict quality and safety requirements."
The dangers of heavy metals seem to be outweighed by other beneficial compounds in dark chocolate, the Brits point out. If you're concerned about heavy metals, we recommend choosing milk chocolate or alternating between milk and dark chocolate.
According to the USDA, dark chocolate contains caffeine, about 23 milligrams per ounce. If you eat four pieces, you'll get about the same amount of caffeine as you get in one cup of coffee.
It's still a candy. It contains fat and sugar, and has 170 calories per 1 oz serving, so eating too much can lead to weight gain.
How much chocolate can I eat in a day?
Politi recommends limiting your daily intake to one ounce, about the size of a box of dental floss.
For most people, English says a few pieces of chocolate a day is a reasonable amount.
Yogurt with fresh berries and a few pieces of dark chocolate sprinkled on top is another option, English says.
Nutritionists both love dipping fruit in melted chocolate.
Is chocolate unhealthy or healthy?
For most people, English says a few pieces of chocolate a day is a reasonable amount.
Yogurt with fresh berries and a few pieces of dark chocolate sprinkled on top is another option, English says.
Nutritionists both love dipping fruit in melted chocolate.
Is chocolate unhealthy or healthy?
Dark chocolate contains nutritious ingredients, and as long as you consume it in moderation, its benefits likely outweigh any possible drawbacks, says English.
For those who crave something sweet at night, choosing a few squares of dark chocolate is healthier than a bowl of ice cream, but probably less healthy than a bowl of blueberries, she explains.
"For those who want something sweet at the end of a meal, a small amount of dark chocolate, which has proven health benefits, is a guilt-free choice," Politi adds.
For those who crave something sweet at night, choosing a few squares of dark chocolate is healthier than a bowl of ice cream, but probably less healthy than a bowl of blueberries, she explains.
"For those who want something sweet at the end of a meal, a small amount of dark chocolate, which has proven health benefits, is a guilt-free choice," Politi adds.
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