It’s a daily treat for many of us but is the dark stuff a dieter’s arch enemy or could Asia’s favourite sweet thing actually be good for you?
Scientists are reporting that chocolate, particularly cocoa-rich dark chocolate, boosts the body’s production of high-denisty lipoprotein (HDL), which enables lipids like cholesterol and triglycerides to be transported by the bloodstream and helps protect against heart disease. Good news for chocolate lovers everywhere.
Health by chocolate?
Pure chocolate contains antioxidants called flavonoids, which can help to prevent a whole range of health conditions from heart disease to cancer. Cocoa in its natural state is very bitter so manufacturers add sugar and milk to make it more palatable. This means that many chocolates are actually fairly low in cocoa – which is where all the health benefits are found.
So if you eat chocolate for the antioxidants (yes, we believe you!), you’ll need to choose a type that is dark and rich in cocoa (at least 70%). Otherwise, you could get your flavonoids from teas, vegetables, fruits or even red wine.
Good quality chocolate also contains iron, calcium, magnesium, and vitamins. However, many of these nutrients are at relatively low levels – for example, you would get twice as much iron from the same amount of figs.
Death by chocolate?
The news isn’t all good though! The average size chocolate bar (around 54g) provides around 17g of fat, of which 10g is saturated.
Another downside is the calories. Even a small 30g serve of chocolate has about 160 calories. If you can't help yourself and end up eating the whole 250g block, you're looking at a whopping 1,345 calories.
Chocolate is so rich in calories that a British doctor recently called for it to be taxed. Dr David Walker called chocolate eating a “harmful addiction” that can lead to obesity, diabetes, high blood pressure and back pain. Walker believes that turning chocolate back to its age-old status as a luxury food would help people cut down and help tackle soaring obesity levels.
Chocolate the weight loss way
Despite Dr Walker’s extreme reaction to chocolate, there are ways to enjoy a little of the ‘good’ stuff without cutting it out completely.
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Choose for small, individually wrapped chocolates to limit your temptation and maintain some control. It’s much easier than trying to stick to just a few squares from a whole block.
- Gradually wean your taste buds to a darker, good quality chocolate that has a high cocoa content. Only enjoy white or milk chocolate occasionally as they don’t have the same health benefits.
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Drink cocoa made with skim milk and an artificial sweetener to satisfy your chocolate craving.
- Indulge in chocolate-dipped fruit like strawberries, blueberries and nuts such as almonds or walnuts. This way you’ll get the taste with fewer calories and fat, while boosting the antioxidant value at the same time!
- Lastly, be true to your diary. By keeping an accurate record of all that you consume you will know how much exercise you need to do to burn it off.
Getting it right, most of the time
It’s what you do most of the time, not some of the time, that really counts. If you are eating well and exercising regularly, one chocolate biscuit won’t blow the diet. In fact, knowing you can afford a treat occasionally can help you keep focused through the tough times.
One of the major reasons diets fail is that people feel deprived. The trick is to allow yourself a little of what you fancy and factor it into your weight loss plan.