Did you know that chocolate is the No. 1 food craved by women between the ages of 25 and 40 years old? Just about every woman in that age range knows this. It’s delicious.
We are bombarded with chocolate this time of year. Buying chocolate for your sweetie is well ... just sweet. But if you are watching your waistline or managing pre-diabetes or high cholesterol, then these temptations are far from wonderful. Unless you have an allergy or serious medical condition affected by chocolate, however, it’s unrealistic (and unnecessary) to say that you’ll never eat a bite again.
The good news is that chocolate has positive health benefits. These include cardiac support, strengthening bones and improved brain health. It’s not white chocolate or milk chocolate that has health benefits, though. Dark chocolate is where the good stuff is.
Chocolate comes from the cacao tree, which means “food of the gods.” No wonder we can’t get enough! It’s the loads of antioxidants and richness in minerals like magnesium, iron, copper and manganese that make chocolate a powerhouse for health. Raw cocoa beans score among the highest on the Oxygen Radical Absorbance Capacity value food score, which measures the antioxidant activity of the food.
Antioxidants are little crusaders for health that neutralize dangerous free radicals that bounce around your body and damage cellular DNA, resulting in disease. It’s only when your cellular DNA is happy that you’re healthy! Chocolate is rich in antioxidants called flavanols. Studies have shown that people with high blood levels of this have a lower risk of heart disease, asthma and diabetes.
How do you get the most health-boosting, immune-supporting antioxidants out of your chocolate? Find a chocolate that has a cacao level between 60 and 90 percent. If you love milk chocolate but not dark, give your taste buds time to adapt. Don’t expect your taste buds to instantly enjoy a 90 percent cacao level. Instead, start with a 55 percent cacao level. Slowly increase over time. Soon you will be enjoying dark chocolate’s health benefits.
Another option is cacao powder, which is naturally sugar-free, dairy-free and loaded with antioxidants. You can use it in your morning oatmeal, in desserts such as chocolate chia seed pudding or chocolate shakes. A few frozen bananas blended with cacao powder is a nutrient-rich, delicious dessert.
Finally, cacao nibs are nature’s chocolate chips. Made from crushed cacao beans, they’re crunchy, full of flavor and make a great addition to smoothies, baked goods, trail mixes or a bowl of berries. They are also loaded with magnesium, an important mineral.
This Valentine’s Day, remember that milk chocolate is lower in the health-boosting cacao and abundant in fat, sugar and dairy. Start training your taste buds to enjoy the dark side and its health-boosting qualities. Your health will thank you!
Fran Sutherlin, RD, MS is a local registered dietitian, digestive health coach, speaker, and owner of Sustainable Nutrition. She can be reached at 444-2122 or fran@fransutherlin.com.
