No empty calories here. This sweet treat comes with an antioxidant boost. Cacao, the seed pod from which chocolate is made, is rich in flavonoids. These antioxidants have been shown to help lower blood pressure, cholesterol and reduce other risk factors for heart disease.
Dark chocolate can be a good source of:
Iron, Copper, Zinc, Phosphorus and Flavanols
Flavonoids are plant chemicals that may help protect the heart. They are found in high quantities in in fruits and vegetables such as Brussel sprouts, citrus, tea, kale and many spices- as well as dark chocolate. Flavanol-rich foods have been shown to support the production of nitric oxide in the inner lining of the blood vessels, which can assist in relaxing the blood vessels and improve blood flow-ultimately helping to lower blood pressure and overall inflammation. Some studies have also shown a positive effect on keeping insulin- sensitivity in check.
1 ounce of dark chocolate contains 136 Calories and 8.5 grams of fat. Since its high in high calorie and fat content, chocolate can contribute to weight gain increased cholesterols levels if consumed in excess. Stick to the 1 ounce per day of high-quality dark chocolate with more than 40-70% cocoa bean content or “cacao” which contains the highest amounts of antioxidants. When using cocoa powder, avoid buying those treated with alkali, or “Dutch – processed”. Instead opt for natural cocoa varieties, as it retains most flavonoids.
Easy ways to enjoy:
Blend 1-2 tablespoons of natural unprocessed cocoa into your morning smoothie
Shave dark chocolate with a vegetable peeler into “curls” to serve with fresh fruit
Mixed with a mashed banana, stir and freeze for an easy sweet frozen dessert treat.
References:
Fisher ND, Hughes M, Gerhard-Herman M, Hollenberg NK. Flavanol-rich cocoa induces nitric-oxide-dependent vasodilation in healthy humans. J Hypertens. 2003;21:2281-6.
Engler MB, Engler MM, Chen CY, et al. Flavonoid-rich dark chocolate improves endothelial function and increases plasma epicatechin concentrations in healthy adults.J Am Coll Nutr. 2004;23:197-204.
Grassi D, Desideri G, Mai F, et al. Cocoa, glucose tolerance, and insulin signaling: cardiometabolic protection.J Agric Food Chem. 2015;63:9919-26.
Hooper L, Kay C, Abdelhamid A, et al. Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials. Am J Clin Nutr. 2012;95:740-51.
