Unlock the Sweet Secret: Why You Should Add Dark Chocolate To Your Routine
What if I told you chocolate is good for you? Not just any chocolate, but good quality dark chocolate in the right quantity at the right time.
Most of us grew up villainizing foods and tagging them as good or bad. Yes, much of it can be attributed to the marketing gimmicks, poor nutritional profiles, and deteriorating quality of their ingredients. But a large chunk of it is also due to our greed and tendency to overindulge, overeat, inability to read food labels and lack of attention to other aspects of our lifestyle.
Many of us look up healthy foods around the world and just eat them mindlessly. How can you make these work for you?
What are specific qualities that you need to look at in foods?
- Ability to influence angiogenesis/antiangiogenesis in the body. This refers to the quality of your blood vessels which enable blood flow and the transportation of nutrients and oxygen to trillions of your cells. If we don’t have the right amount or quality of blood vessels we have health issues. Everything is blood flow. There may be cases where you may need foods that may do the opposite (anti-angiogenesis) too. Let’s discuss this as we go on.
- Ability to impact your immune system.
- Ability to protect the DNA in your cells. When your DNA moves out of control or starts behaving badly, your body allows bad genes to manifest into diseases and conditions.
- Ability to influence stem cell regeneration. Each of us was born out of a stem cell and we need stem cells for every function in the human body from the health of your hair, liver, brain, heart, kidney, bladder, and more.
- Ability to influence your gut microbiome. Your gut is your second brain and the cornerstone of your immunity. We need the right kind of foods and lifestyle that can support the population of good gut microbiomes in your body.
Do you know which food has each of these abilities? Good-quality dark chocolate.
70% and above, 80% and above, or even 90% and above can give you incredible health benefits, provided you do not overdo it and you choose the right quality.
What to be wary of?
Many people and companies try to sell dark chocolate which is loaded with white sugars and milk solidifiers. We are not talking about that. What you need is raw cacao. There is a big difference between cocoa and cacao due to the way it is processed.
What is the difference between Cacao and Cocoa?
| Differentiation marker | Cocoa | Cacao |
| Processing Method | Cocoa powder is produced by roasting cacao beans at high temperatures, which alters its flavor, texture, and nutritional composition. | Cacao refers to the raw and minimally processed form of the cacao bean. It is typically produced by cold-pressing unroasted cacao beans, which helps retain more of its natural nutrients. |
| Availability | Cocoa powder is widely available in supermarkets and used in baking, hot chocolate mixes, and various desserts. | Cacao products, such as cacao nibs or cacao powder, are commonly found in health food stores or specialty markets. You can source it from ethical wellness platforms. Get quality cacao at You Care Lifestyle here. |
| Flavor Profile | Cocoa powder has a milder and smoother flavor compared to cacao. It is often associated with the taste of traditional chocolate. | Cacao has a more intense and slightly bitter flavor profile, often described as fruity or nutty. It provides a distinct taste to recipes and is favored by those who enjoy the richness of raw chocolate. |
| Nutritional Composition | During the processing of cocoa, some of the natural antioxidants and nutrients are lost. However, it still contains beneficial compounds like flavonoids and minerals, although in slightly reduced quantities compared to cacao. | Cacao retains a higher concentration of antioxidants, flavonoids, and other beneficial compounds due to minimal processing. It is considered a superfood, known for its potential cardiovascular benefits, mood-boosting properties, and higher mineral content. |
Cocoa and cacao come from the same source but their processing methods result in differences in flavor, availability, and nutritional composition.
Why choose quality dark chocolate?
Dark chocolate is made by combining cacao solids (usually in the form of cacao powder). But choosing the right quality is important. But also be wary of those with high amounts of cocoa butter, sugars, and alternative sweeteners, as these can be notorious for their high-calorie content.
Dark chocolate contains varying percentages of cacao solids, which determines its nutritional profile. Remember, the higher cacao percentages generally mean more beneficial compounds like antioxidants and flavonoids. (70%, 80%, and 90% and above are best). Cacao is rich in antioxidants, flavonoids, minerals, and other phytonutrients and is often regarded as a superfood known for its potent health benefits.
Top 10 reasons to add good quality dark chocolate to your routine:
A powerhouse of antioxidants
From our air to food and soil, we are constantly exposed to various pollutants. The more free radicals we produce due to these, the more antioxidants our body needs. Antioxidants neutralize free radicals, tame inflammation, and keep us from rapidly aging. Dark chocolate is loaded with antioxidants, such as flavonoids and polyphenols, which help protect the body against free radicals and oxidative stress.
A friend for your heart
Studies suggest that the consumption of dark chocolate in moderate amounts may contribute to heart health. It can help improve blood flow, reduce blood pressure, and lower the risk of cardiovascular diseases. Dark chocolate in the form of a hot chocolate or a simple piece, or a well-made dark chocolate dessert is good for your heart when consumed in moderation. It increases your good cholesterol or HDL (high-density lipoprotein) and reduces bad cholesterol LDL (low-density lipoprotein. Most importantly, thanks to its antioxidative properties, it lowers inflammation which is the number one reason for most heart attacks, cardiac arrests, or strokes.
A tamer of blood pressure
Dark chocolate is naturally rich in fiber, iron, and magnesium which helps your arteries and blood vessels to relax and automatically helps your blood pressure come down.
Your arteries have an endothelial lining that protects you when cholesterol or plaque builds up. But when your lifestyle is poor, and your inflammation is perpetually high, your arteries and blood vessels cannot relax and constrict. This inflammation damages your endothelial lining, storing plaque and throwing your cholesterol out of whack.
Dark chocolate stimulates the endothelial lining to produce nitric oxide which acts as a vasodilator. It helps relax the arteries and manage high blood pressure. Does this mean if you go overeating dark chocolate your blood pressure issues would disappear? No. Managing blood pressure includes making personalized dietary and lifestyle changes, managing stress and sleep, and exercising every day.
A fighter against insulin resistance
Dark chocolate is also excellent for those (especially diabetics) with insulin insensitivity/insulin resistance.
An immunity booster
Dark chocolate contains minerals like iron, magnesium, copper, potassium, zinc, selenium, and manganese, which are important for various bodily functions, including energy production, bone health, and immune system support.
A collagen and skin health booster
Manganese is a crucial trace mineral for the production of collagen. If we do not have the right amount of collagen, we look older than we are because the skin becomes looser and starts sagging. Your body produces collagen naturally. Manganese can help improve this for smoother and more elastic skin. The antioxidants in dark chocolate can help protect the skin against damage from UV radiation, improve hydration, and promote a healthy complexion. It may also enhance blood flow to the skin, giving it a radiant appearance.
A cognitive health enhancer
The flavonoids present in dark chocolate are linked with improved brain function. Regular consumption may enhance cognitive abilities, including memory, focus, and attention.
Dark chocolate is fantastic for your brain function because it can influence angiogenesis. It is an anti-angiogenic food. What does this mean? When you have cancer, your blood vessels start misbehaving. They start supplying nutrition to the cancer cells allowing them to multiply rapidly and build into tumors. Yes, radiation, chemotherapy, and surgery target these. But what can help over and above this are anti-angiogenic foods that can stop the growth of blood vessels that supply nutrition to the wrong cells.
We see this in patients with Alzheimer’s, Parkinson’s, and other cognitive issues where rapidly growing blood vessels are doing all the damage. Dark chocolate is highly anti-angiogenic, making it a great food for possible prevention, recovery, or arrest of certain degenerative conditions. Even if you cannot reverse it, you can arrest or slow down your degenerative condition with the right treatment, nutritional and lifestyle changes.
A good quality and healthy fat
Today the world is scared of fats. Yes, be scared of poor-quality fats, but don’t villainize good-quality fats like nuts, seeds, dark chocolate, pure/cold-pressed/wood-pressed coconut oil, and pure ghee. These are great fats for your brain and heart health. Every cell in your body needs them. If there are foods you want to be scared of, be scared of refined sugars and simple or refined carbohydrates.
Did you know dark chocolate has more polyphenols than a cup of green tea or black tea?
While you enjoy your green or black tea, add dark chocolate to improve your polyphenols and flavonoid levels.
For stem cell regeneration
Dark chocolate plays a huge role in maintaining the health of your stem cells. The healthier your stem cells are, the better you can recover if you fall sick with deadly diseases. We need to keep our stem cells young and regenerating all the time. Some powerful foods that can aid this include coffee, green tea, black tea, dark chocolate, certain fruits, and more.
A prebiotic for your gut microbiome
The fiber in dark chocolate is a great prebiotic and fuel for good gut bacteria to grow and thrive. Having probiotics without prebiotics is useless. High fiber also means better digestion, fewer risks of constipation, improved absorption of nutrients, and overall gut health.
A mood elevator
Dark chocolate contains compounds that stimulate the production of endorphins or the feel-good hormones in your brain. It helps improve mood, reduce stress levels, and promote well-being.
You may notice how women on their period cycles often crave chocolate. Apart from elevating their mood, it also helps improve iron levels due to blood loss.
How much dark chocolate can you have?
If you’re a big person and your diet is clean, you can go from one to three pieces of dark chocolate a day. Don’t overdo it, and ensure to maintain good quality. Look out for raw cacao instead of cocoa. If you do not find it, choose dark chocolate with at least 80% or 90% cocoa.
If you don’t like dark chocolate bars, you can get raw cacao powder or raw cacao nibs and get creative with it. Use it to make hot chocolate, smoothies, and homemade desserts. Lactose intolerant? Use almond or oat milk. Figure out how you can get dark chocolate into your daily routine.
Remember that dark chocolate also has some caffeine. If you are caffeine insensitive, it could disturb your night of sleep. Try to eat dark chocolate a little earlier in the day into your system.
Are you looking for some unmissable raw cacao recipes to indulge in? Check these out.
Healthy Hot Chocolate Four Ways
Indulge in the comforting warmth of a delicious and healthy hot chocolate that will nourish your body and soul. This recipe combines the richness of cacao with wholesome ingredients, making it a guilt-free treat you can savor. Grab your favorite mug and prepare to be delighted with four different twists to hot chocolate.
Raw Cacao Energy Balls
Are you looking for an easy-to-carry snack that satisfies your sweet tooth cravings while being nutritious? Try these raw cacao energy balls packed with nuts and naturally sweetened with dates.
Disclaimer: Please keep your healthcare provider in the loop before introducing any new food item into your lifestyle, especially if you have a medical condition or are on medications. In case you are allergic to certain foods, please avoid them.
Need guidance on personalized nutrition? Set up a one-on-one consult with our integrative experts. Write to us at info@lukecoutinho.com, call 1800 102 0253 or chat with us on WhatsApp here.
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