Jakarta (ANTARA) – Understanding, controlling portions and choosing the right type of chocolate can satisfy your desire to eat sweet foods without sacrificing your balanced diet.
Launching Hindustan Times, Tuesday (14/1), Nutrition and Fitness Expert at Shiksfitness Shikha Singh said that if we eat it mindfully and in moderation, chocolate can be beneficial for the body.
Chocolate consists of cocoa solids, cocoa butter, milk solids, and sugar in varying percentages, which gives it a variety of flavors.
“Chocolate, especially dark ones that contain at least 70 percent cocoa and less sugar, is rich in antioxidants and minerals that are good for health. “The darker, the better, because higher cocoa content means more health benefits,” he said. Chocolate also helps release feel-good hormones such as serotonin and dopamine, which help in stress management.
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During menstruation, if consumed in moderation, chocolate helps relieve pain, control mood swings, and provides a natural source of comfort. Dark chocolate or dark chocolate, which has a high percentage of cocoa and tends to taste bitter, has also been linked to improving heart health by reducing blood pressure and improving circulation.
Dark chocolate can be added to cakes, pancakes, smoothiesor other desserts, which not only enhance the taste but also provide a nutritional boost.
“Dark chocolate pairs well with nuts and berries, adding fiber and healthy fats to your snack. However, because chocolate is calorie dense, you need to be very careful with portion sizes. Excessive consumption can lead to weight gain and even affect blood sugar levels,” says Singh.
He suggests enjoying a slice or two, rather than downing an entire bar of chocolate, to strike the right balance between enjoyment and health benefits.
Steadfast Nutrition founder Aman Puri emphasizes that dark chocolate contains a lot of cocoa and a small amount of sugar, which gives it a bitter taste and intensifies the taste.
Dark chocolate, which is rich in cocoa, contains a higher percentage of polyphenols, antioxidants and flavonoids than regular milk chocolate, increasing its potential health benefits. When consumed in moderation, dark chocolate can be included in a balanced daily menu because it offers a number of health benefits.
“Dark chocolate contains many flavonoids and polyphenols, which act as antioxidants that help neutralize free radicals in the body, reducing oxidative stress and the risk of chronic disease,” said Puri.
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Puri said the flavonols catechin and epicatechin found in cocoa beans reduce inflammation, improve cholesterol levels, and lower blood pressure, as well as supporting heart health.
Both support the production of nitric oxide in blood vessels which increases blood flow and relaxes blood vessels thereby lowering blood pressure. This can provide a protective effect that leads to a reduced risk of heart disease and stroke.
The antioxidants and magnesium in cocoa protect cells from damage thereby reducing the risk of developing certain cancers, while minerals such as selenium help strengthen the immune system.
According to Puri adding moderate amounts of cocoa or dark chocolate to the diet can help improve attention, memory and cognitive health, which can help improve mood and reduce the risk of developing depression. Antioxidant properties help regulate blood sugar levels and insulin sensitivity, thereby reducing the risk of diabetes.
However, chocolate contains some sugar and should be consumed wisely by diabetics, who can also choose sugar-free options.
“It is important to understand that excessive consumption of chocolate can lead to weight gain and an increase in the daily sugar and calorie content of the diet. “Moderation may be the key – consuming 15-20 grams of dark chocolate daily can help maximize its health benefits,” says Puri.
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Translator: Hreeloita Dharma Shanti
Editor: Natisha Andarningtyas
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