Chocolate. do you eat it everyday?

I remember sitting in my college nutrition course and getting a food diary back that I had been required to submit to the professor. There was a comment on the last page – “do you have to eat chocolate everyday?”

Of course this had me thinking that maybe I shouldn’t eat chocolate so frequently, but also that I love it!

Funny how we judge ourselves and others based on food choices and why this matters so much. For chocolate, there are so many different kinds with some healthier than others. So maybe the decision to eat chocolate daily should be based on type and amount.

Did you know that raw cacao actually contains fiber and flavonoids that may lower blood pressure and improve blood flow? It is also high in magnesium which helps regulate your heart and antioxidants that help clear plaque out of your arteries. For some, there may also be an improvement in insulin sensitivity.

Let’s compare the types of chocolate

Cacao nibs – raw cocoa bean

• Contain 40 times more antioxidants than blueberries
• More calcium than cow’s milk
• Highest plant-based source of iron
• High in fiber, especially soluble, which is good for your heart

Dark chocolate – types vary based on different percentage of cocoa –

• Aim for at least 70% cocoa ( the higher the percentage the more bitter the taste)
• High in antioxidants & flavonoids, fiber, minerals, vitamins
• It is recommended to eat no more than 1 oz per day to avoid weight gain.

Milk chocolate – contains varying amounts of cocoa nibs as well as, cocoa butter, milk solids and sugar.

• The addition of these ingredients increase fat and sugar, making this form not as healthy overall.
• Milk chocolate is preferred by many though because of its sweeter, creamier taste and is also found in more foods.

The chocolate you choose may come down to a matter of taste. But, some may consider that the health side weighs in favor of raw cacao and dark chocolate.

Besides taste, why is chocolate so popular?

It can be a mood-enhancer because it stimulates endorphins like serotonin which causes a “happy effect” in your brain. It may be addictive for some as it heightens the brain chemical that triggers opioid receptors similar to those triggered by heroin and morphine use, which could be why some feel that it is addictive.

Eating dark chocolate releases phenylethylamine which is a chemical like amphetamine that is released in the brain when people fall in love. This along with serotonin induce feelings of love. This explains why giving chocolate is so common on Valentine’s Day.

Recipe: Dark Chocolate-Covered Strawberries

Yield: 12 strawberries (serving size: 1 strawberry)

Chocolate-covered strawberries are always a crowd pleaser and are loaded with antioxidants and vitamins. We use dark chocolate and pistachios here, which may help boost the health benefits even more.

(Recipe from Lori Powell, Health, May 2014)

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Nutrition Facts
Per Serving: 87 calories; fat 6g; saturated fat 2g; protein 2g; carbohydrates 8g; fiber 2g; cholesterol 1mg; iron 1mg; sodium 26mg; calcium 15mg.

INGREDIENTS

• 4 oz dark chocolate (70%), finely chopped
• 1/2 cup lightly salted roasted pistachios, finely chopped
• 12 large strawberries

Now do This

• Line a baking sheet with foil.
• Place chocolate in a heatproof bowl set over a pan of simmering water. (Do not let water boil or bowl touch water.)
• Cook, stirring occasionally, until chocolate has melted.
• Carefully remove bowl and let chocolate cool for 5 minutes.
• Place pistachios in a small bowl.

One at a time, hold a strawberry by stem and dip into chocolate, coating about two-thirds; allow excess to drip off. Immediately dip into pistachios. Set strawberries in 1 layer on prepared baking sheet. Refrigerate until chocolate is firm, about 10 minutes.