If you’re going to munch on chocolate, choose dark chocolate. It’s something that has gained popularity as growing research points out the various health benefits of eating dark chocolate in moderation.
Studies have shown that dark chocolate, which is rich in flavanols — a type of healthy antioxidant — can improve your cardiovascular system. Chocolate is also filled with other types of antioxidants and flavonoids, the latter of which are found in various fruits and vegetables. Flavanols are the main type of flavonoid in cocoa, and have been shown to improve vascular health by lowering blood pressure, improving blood flow to the brain and heart, as well as boosting the clotting properties of blood platelets.
Not all chocolate is created equal
In fact, that strong bitter taste in really dark chocolate comes from flavanols. That’s why processed chocolate — which goes through plenty of steps to reduce that bitter taste — is sweeter and contains far less flavanols than pure cocoa.
How dark chocolate can help in weight loss?
Andrew P Neilson of the Department of Food Science and Technology at Virginia Polytechnic Institute and State University led a mouse study where the researchers placed lab mice on a high fat diet rich in flavanols.
Lab mice were divided into various groups and given specific diets over a limited period of time. According to a result published in American Chemical Society’s “Journal of Agriculture and Food Chemistry”, it was demonstrated that flavanols known as Oligomeric Procyanidins (PCs) seemed to have a protective effect on health. Mice consuming a diet rich in PCs were able to maintain their weight and blood sugar low, even when the overall substance of their diet was high in fat.
Oligomeric PCs appear to own the greatest antiobesity and antidiabetic bioactivities of the flavanols in cocoa. It promotes heart health, lowers blood sugar, and decreases body fat.
Oligomeric PCs helped in regulating blood glucose levels and hence, prove useful in treating diabetes. In the study, the mice eating a OPCs rich diet had the lowest fat mass and lower body weight at the conclusion of the study. Besides, they were least likely to develop impaired glucose tolerance and insulin resistance, all of this despite eating a high fatty diet.
Bottom line
“Oligomeric PCs appear to possess the greatest antiobesity and antidiabetic bioactivities of the flavanols in cocoa, particularly at the low doses employed for the present study,” the researchers state. So before reaching for that bag of processed candy chocolate on the shelf, choose dark chocolate — the higher percentage of dark chocolate, the better.
Here you find some low-calorie, deliciuos recipes that will make your diet more... sweet!
Chocolate & berry mousse pots
Prep: 15 mins Cook: 5 mins Serves 4
Ingredients
- 75g dark chocolate 70% grated
- 4 tbsp low-fat yogurt
- 2 large egg whites
- 2 tsp caster sugar
- 350g berries (try blueberries, raspberries, cherries or a mix)
Melt the chocolate in a heatproof bowl over a pan of simmering water, making sure the bowl doesn’t directly touch the water. Once melted, allow it to cool for 5-10 mins, then stir in the yogurt.
Whisk the egg whites until stiff,
then whisk in the sugar and beat
until stiff again. Fold the whites into
the chocolate mix – loosen the
mixture first with a spoonful of egg
white, then carefully fold in the rest,
keeping as much air as possible. Put berries into small glasses
or ramekins, then divide mousse
on top. Chill in the fridge until set.
Nutrition facts per serving
Kcalories: 159; protein 5g; carbs 19g; fat 8g; saturates 4g; fibre 3g; sugar 15g; salt 0.13g
Double chocolate cardamom pots
Prep: 15 mins Cook: 5 mins Makes 4
Ingredients
- 25g white chocolate
- 50g dark chocolate, chopped
- 2 large egg whites
- 1 tbsp caster sugar
- generous pinch ground cardamom
Make chocolate curls with the white chocolate by running a swivel peeler over the surface. When you have enough to sprinkle over 4 chocolate pots, set these aside, then chop the remainder.
Melt the dark chocolate in a bowl over
simmering water or in the microwave
on Medium for 1½-2 mins. Leave to cool
slightly. Whisk the egg whites until stiff,
then whisk in the sugar and cardamom.
Fold in the melted chocolate, then gently
fold in the chopped white chocolate.
Divide between 4 small dishes or cups, about 100ml in size. Sprinkle over the white chocolate curls and chill until ready to serve, at least 1 hr.
Divide between 4 small dishes or cups, about 100ml in size. Sprinkle over the white chocolate curls and chill until ready to serve, at least 1 hr.
Nutrition facts per serving
Kcalories: 119; protein 3g; carbs 16g; fat 5g; saturates 3g; fibre 0g; sugar 15g; salt 0.11g
Sources: http://www.medicalnewstoday.com/, http://www.healthfreaks.org/, http://www.medicaldaily.com/, http://www.foodfacts.com/, http://www.bbcgoodfood.com/, http://www.bbcgoodfood.com/