The Love Affair
We were together since I was a child. We have been together through thick and thin. It made me feel better when my hormones were acting up. Just like me, perhaps you’ve caught yourself craving for it after a stressful day at work or during the time when someone broke your heart. It had always been a part of happy occasions and celebrations of milestones in my life. This Nutritionist-Dietitian is about to reveal the object of her healthy addiction – Chocolates!
The Forbidden Love
Remember the old wives’ tale about getting zits whenever you’re in love? Well I’ve been told many times that I shouldn’t eat chocolate because it causes acne, it will make me fat and the list just goes on and on. I felt like a young girl running away with her beau every time I give in to my craving for chocolate. I felt guilty afterwards. Until one day, I realized that chocolate is not bad at all. It’s losing self-control that is detrimental to my health.
A Very Special Love
What makes chocolate so special? Recent studies have shown that contrary to what we believed in, chocolate has a number of health benefits. It has protective properties against heart diseases and cancer. It contains phytonutrients called flavonoids. Phytonutrients are plant nutrients that have health benefits beyond basic nutrition. Cocoa beans are rich in flavanols, a type of flavonoid, which are considered powerful antioxidants. Antioxidants are substances that protect body cells from the damaging effects of free radicals which are known to cause the development of diseases.
Matters Of The Heart
You ask: “How can chocolate be heart healthy when it contains fat?” You’re right. It does contain 50% fat in the form of cocoa butter. It is mostly made up of saturated fat which has always been thought of as the culprit in raising cholesterol levels. However, stearic acid, the saturated fat abundant in cocoa butter is miraculously turned into healthy unsaturated fat in our bodies. A study published by the American Journal of Clinical Nutrition in 1994 showed that unsaturated fat does not have a negative impact on the cholesterol level.
Flavonols lower blood pressure and prevent the clumping of platelets (blood cells) that can impede blood flow. Having efficient blood flow will supply our body organs with sufficient oxygen and nutrients to keep them functioning well.
Sweets For My Sweet
Traditionally, chocolate has always been a no-no for people with diabetes. However, a study published by the American Journal of Clinical Nutrition in 2004 suggested the possibility of increasing insulin sensitivity and controlling blood sugar levels. Therefore, chocolate can fit into a healthful diet that will not dramatically increase blood sugar level.
Now back to the issue of chocolates and acne. The antioxidants found in cocoa also protect our skin from being damaged by oxidation. In 1970, the Journal of the American Medical Association stated that “diet plays no role in acne treatment in most patients… even large amounts of chocolate have not clinically exacerbated acne.” Simply put, chocolate does not cause acne! So there ladies and gentlemen, stop blaming chocolates every time a zit pops out.
Healthy Ever After
How much flavonols do we need to get all these health benefits? Unfortunately, no official recommended daily amount has ever been released. However, studies have shown that an intake of 150 to 200 mg of flavonols per day have beneficial effects on blood pressure, inflammation and blood vessels. All of these factors are related to heart health. Here’s a list of some foods and their flavonol content:
Dark chocolate, 40g (1.4 oz.) – 517 mg
Milk chocolate, 40g (1.4 oz.) – 108 mg
Apple, 1 medium-size – 229 mg
Grape juice, 1 cup – 124 mg
Red wine, 5 ounces – 91 mg
Black tea, 6 ounces – 24 mg
It is not easy to determine the amount of flavonols in our food but here’s a simple tip to remember: The higher the amount of nonfat cocoa (%cacao or %cocoa) written in the label, the higher the amount of flavonols.
Now, as this chocoholic ends her confessions for today, let me remind you that no matter how much benefit we can get from cocoa or chocolate, it still contains calories. Be mindful of how much you eat. Practice portion control. Anything in excess will end up being stored in places you wouldn’t want them to be in. As for me, two to three tiny pieces a day will suffice.
For comments and suggestions: Twitter: CheshireQue or visit www.cheshireque.com
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