(*good quality dark chocolate containing at least 70% cocoa)
By Natalie P
Approximately ten years ago, I was diagnosed with an intolerance which meant I couldn’t eat dairy including milk chocolate. I was gutted at the thought of giving up my favourite treats like Maltesers, Twix and Dairy Milk but that is what I did, and I must admit I felt much better for it.
With everything I’m now learning about Ultra Processed Foods, I feel quite fortunate that I’ve adapted to only having good quality dark chocolate. And it’s also really good to learn that it has many health benefits too.
Some chocolate lovers say that chocolate is a mood booster! And there is some science to suggest this could be true. Flavonols (a polyphenol) in dark chocolate stimulate the release of endorphins and help with mental well-being. Cocoa compounds are also involved in the production of serotonin, a neurotransmitter that boosts mood.
Spencer Hyman, a chocolate expert says a small amount is “a great way of satisfying your cravings for sweetness at the end of a meal”. I must say I certainly feel happier when I’ve enjoyed a couple of squares after lunch. And I often find that’s enough to satiate me. There are no official recommendations about how much dark chocolate to eat for its health benefits but moderation is key.
For me personally, there’s something about allowing myself that ‘treat’ that makes me feel happier. It’s a form of self-care to treat ourselves and even better knowing that treat can be good for you.
Chocolate / cocoa and/or cacao can be a good source of essential nutrients and minerals such as fibre, magnesium, iron, copper, manganese, potassium, zinc and selenium.
Over the course of the last year or two, I’ve keenly listened to various podcasts regarding gut health and recent studies suggest that biodiversity is great for our gut health. Our guts love a great range of different plants. The more diverse our diet, the more polyphenols we consume. Much like the polyphenols in fruits, nuts and seeds, those in dark chocolate ‘are like rocket fuel for your gut microbes’ says Professor Tim Spector.
Polyphenols are a type of antioxidant and these antioxidants are compounds in some foods that can prevent damage to the cells in your body.
Many say our stomach is our second brain so anything that can help keep our gut happy seems like a great idea to me.
As specified in the title, good quality dark chocolate with a high cocoa content is key.
“If you go for a very high cocoa content, then you’re less likely to get anything that’s unhealthy. Pick something with the minimum number of ingredients on the label, and then you know you’re going to get something that’s really natural with very little taken away.” Says Professor Tim Spector.
It’s also worth considering that cacao is the raw, unprocessed form of cacao bean. This can mean that cacao is less processed and can contain more of its original nutrients and antioxidants.
My son has a very sweet tooth and loves a hot chocolate. I’ve recently ditched a branded hot chocolate in favour of cacao. I mix a small teaspoon with heated milk and add a little sugar or maple syrup. I like to think this is better for him, hopefully it’ll give him some antioxidants but I’m also happier as he’s having a purer drink that doesn’t contain lots of the ingredients found in branded hot chocolates which would be considered Ultra processed.
When baking at home, I now try to use cacao instead of cocoa.
During a recent BBQ where my husband and I were hosting, one of my friends was put in charge of pudding. I recognise my intolerance of milk / butter can make desserts particularly tricky and I don’t ever expect anyone to cater for this trickiness. However, I was touched and inspired when my friend made Rice Krispie cakes with dark chocolate and added a sprinkle of crushed pistachio nuts for more interest! Such a lovely, simple and thoughtful idea!
References
Healthline article on the 7 Proven Benefits of Dark Chocolate
Zoe article on Health Benefits of dark chocolate and how much you should eat
Google AI on key functions of Magnesium
Google AI on Cacao Vs Cocoa
