CHOCOLATE
Observational studies suggest that the
flavonoids in cocoa can help lower blood pressure, improve blood flow to
the brain and heart, prevent blood clots, and fight cell damage. Cocoa,
which is made from cacao beans (the seeds of the cacao tree), is one of
nature’s richest sources of flavonoids. Others sources include green
and black tea, red wine, certain fruits (berries, black grapes, plums,
apples) and vegetables (artichokes, asparagus, cabbage, russet and sweet
potatoes).
Vincenza Gianfredi and colleagues suggest flavanol intake from
chocolate may be useful in preventing heart disease and stroke
(cardio-cerebrovascular diseases) in their systematic review and
meta-analysis published in Nutrition. Future studies should focus on the
type of chocolate responsible for the beneficial effect they say and
remind us in their conclusion that: “These results do not exclude that
overconsumption of chocolate/cocoa can have harmful effects. Further
studies are required to confirm these data before any recommendations
about chocolate intake can be made.” We have reported on the upside and
downside of chocolate on a number of occasions. Here’s a summary of some
key points.
CHOCOLATE AND BLOOD GLUCOSE Although most
chocolates have a relatively high added sugars content, they don’t have a
big impact on your blood glucose levels. The average GI is around 45
because their high fat content slows the rate that the sugars are
released from the stomach into the intestine and absorbed into the
blood.
CHOCOLATE AND WEIGHT Most chocolates are energy
dense – you get a lot of kilojoules (calories) in a little piece. This
is good if you are trying to gain weight, travel long-distances with
limited storage space, or participate in an endurance sport where it is
an advantage to be able to carry around a concentrated and highly
palatable source of carbohydrate and energy. But it is obviously not
good if you are trying to lose weight. Sugar-free chocolate provides a
modest saving in calories (see Product Review).
CHOCOLATE
AND FATIGUE A nice cup of hot chocolate could be a safe, easy way to
reduce fatigue symptoms associated with inflammation in people with
multiple sclerosis (MS), according to international researchers
reporting on a randomised controlled feasibility trial in Journal of
Neurology Neurosurgery & Psychiatry. The research team asked 40
people with MS to drink high- or low-flavonoid cocoa every day for six
weeks. They found those who drank high-flavonoid cocoa rated their
fatigue as lower, and were also able to cover more distance in 6-minute
walking tests. If these results can be confirmed in larger studies, dark
chocolate and cocoa could be an easy (and tasty) way to reduce fatigue
symptoms, the researchers say.
THE FATS IN CHOCOLATE In
good quality chocolate, cocoa butter is the main source of fat. It is
rich in a particular kind of saturated fat called stearic acid, which
raises the ‘bad’ LDL cholesterol the least of the saturated fats, but
raises the ‘good’ HDL cholesterol more. The net effect on your total
blood cholesterol levels is not bad at all. The amount of cocoa butter
in chocolate varies. As a rough guide, better quality chocolate
generally will have more cocoa butter.
HOW MUCH
CHOCOLATE? “Keep your portions small,” says dietitian Nicole Senior,
“because it’s the transition from cocoa to chocolate that adds the fat,
sugar and kilojoules. Luckily, the intensity of flavour helps keep small
amounts deeply satisfying. If I could borrow and modify an often-used
phrase from Michael Pollan, I’d say this: Eat good honest chocolate;
mostly dark; not too much.”
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