Chocolates are good and which chocolate to include in the diet?
When it comes to a healthy diet, it’s our first no to something sweet and appetizing like chocolates. Myths prevail of chocolate causing hazards to body balance and calories, however knowing the right chocolate to consume and in limited proportion, we can probably take the nutritional advantage. A healthy balanced diet includes a small amount of chocolate, not too much, as it can cause weight gain.
The high sugar and high fat classify them as discretionary food. So before grabbing a sneaker you probably need to know how much to consume and what not to consume. Chocolates are made from its chief ingredient cocoa beans. The proportion of unsweetened cocoa beans decides the nutritional and dietary value of chocolate. Cocoa beans have been seen to prevent cardiovascular disease, cancer, and degenerative illness. Being nutritional they also contain a small number of essential nutrients like protein, vitamin E, calcium, phosphorus, magnesium, iron, Copper, and antioxidants. Being an energy-dense source we can add 25 gm of chocolate to our diet on alternate days. Sometimes a hot cup of chocolate to a skim mile can energize the nutritional content.
There are three varieties of chocolate, milk chocolate, white chocolate, and dark chocolate. Milk chocolate contains 12% of whole milk which however turns it’s fatty reducing the flavonoids and antioxidants levels. White chocolate has no cocoa which makes no sign of nutritional importance. White chocolates mark to have the highest sugar content makes them palatable but glycemic. Dark chocolates the only nutritious, palatable and unadulterated chocolate which can be happily added in small amounts to our diet. Most of the dark ones mark 70% or more proportion of unsweetened cocoa beans, which marks their nutritional superiority. The cocoa powder itself has fight fiber and iron, which can be directly consumed with milk or smoothies. Catechins are the sole ingredients to dark chocolates, they maintain the blood flow or circulation and improve the skin complexion. 53.5 mg/100 g of Catechins are present in a lump of dark chocolate. Being loaded with polyunsaturated fats they reduce the LDL (low-density lipoprotein/cholesterol) and raise the HDL (high-density lipoprotein/cholesterol). They even prevent the oxidation of LDL thereby protecting the lipoproteins. They even act as sun protectant by increasing skin density and hydration. It proves beneficial when consumed in moderation. Being both yummy and healthy dark chocolate contains 100 g fibers,85% cocoa, 67% iron, 58% magnesium, 89% copper, 98% magnesium and traces of zinc, selenium potassium and phosphorous. It has active stimulants like caffeine and theobromine that energize the body even better than coffee.
The ORAC (oxygen radical absorbance capacity) measures the antioxidant concentration and their actions with free radicals. Dark chocolate has the highest of organic compounds which are biologically active antioxidants like polyphenols, flavonols, and Catechins. Flavonoids maintain cardiovascular health and even reduce the risk of cancer. They act on the free radicals and reduce their number preventing aging. They act on clots and prevent blood clotting by preventing platelet accumulation. They harbor 35%non far chocolate liquor than other types of chocolates.
So dark chocolate can, however, be considered superior to the different varieties of chocolate. Trifflinhg amounts of dark ones in diet won’t alter the body weight. If you on a regular exercise and healthy you can depend on 2-3 small cubes of dark chocolate after a meal. Keep in mind to check for added sugars and cocoa bean powder concentration while you shop for dark chocolate.
Always prefer 70% more concentration of cocoa bean chocolates in your diet. Avoid the ones which have large proportions of added sugars dark chocolate have529 g phenolic, 28 g flavonoids and 883 g theobromine, which marks it’s superiority to other varieties like milk chocolate having 160g phenolic, 13 g flavonoids, and 125 g theobromine. As per dietitians, white chocolates are a strict no. Having zero theobromine and no antioxidants are canker to health. They may sound palatable but have health risks. So by knowing the advantages and quantity of consumption we can appetite our taste and health at the same time.