Today, I want to talk about a snack hack. This a recommendation for those trying to make healthier choices, and/or just feel better. The truth is, it is all the little things we do that add up to the overall wellness, so every little bit helps. We all like or shall I should I say even need a snack now and then. My suggestion today for a quick satisfying treat is dark chocolate.
Dark chocolate, in this case, would be considered 70% cacao and over. I usually aim for 72%, because the more cacao the better for you, and it is readily available at this percentage. Dark chocolate is like milk chocolate but has more cacao which is what makes it healthier. The higher the percentage number, the higher the amount of cacao in the chocolate. Dark chocolate also does not have milk in it, which can hinder the health benefits of the cacao. In the same regard, if you drink milk with your dark chocolate, it can negate the benefits.
Dark chocolate, due to the higher cacao has higher flavonoids and in turn a number of health benefits.The flavonoids in dark chocolate work as antioxidants. These protect cells from damage from free radicals.[1] Dark chocolate has been shown to have a positive cognitive effect and may help fight off some neurodegenerative diseases.[2] They also have an effect on the brain that has been shown to improve memory. So dark chocolate can help fight off diseases and help improve your thinking.
There are also polyphenols in dark chocolate, which help increase nitric oxide in the blood. The increase in nitric oxide can widen arteries to help increase circulation and blood flow. This along with the small amount of caffeine due to the high levels of cacao would add to feeling more alert; and just generally better especially if there is already a circulation issue. Therefore, dark chocolate can help improve blood flow and may provide a boost in energy.[3]
Dark chocolate also helps lower bad cholesterol.[4] Atherosclerosis, the build of plaque in an artery, and blood clots risks are reduced as well. This helps protect the heart and brain and reduces the risks associated with hardening of the arteries. [5]In this way, a piece of dark chocolate can serve as a little something extra to fight some of the effects of the bad food we eat on a daily basis. Dark chocolate can help fight against heart attack and stroke.
Dark chocolate is also mood-boosting due to the combination of Serotonin and L- tryptophan. Serotonin is a neurotransmitter in the brain that helps improve our mood and L tryptophan is the precursor to Serotonin. These are both in dark chocolate, so eating dark chocolate can add more to our system and improve our attitude.[6] The small amount of sugar in chocolate also naturally triggers the release of more Serotonin in the brain, so these can all combine for a positive mood pick me up.
Overall, I see dark chocolate as a healthy and satisfying snack. It helps you feel better in its own right, plus it can replace another bad snack that may make you feel bad on its own. In this way, substituting another snack with dark chocolate has double the positive health impact.
The fat in dark chocolate is also mostly the healthy kind. I think the easiest option is a bag of the Ghirardelli 72% cacao individually wrapped squares. These can be taken with you wherever you go and opened when needed. It is a way to get some of the same antioxidants as some berries, but with a longer shelf life. The serving of each piece is 60 calories. The recommended healthy dark chocolate daily serving is about 1oz. Therefore, just two of the squares a day cost you about 120 calories and give you all the health benefits of regularly eating dark chocolate.
I think this is a small manageable change that over time can make a positive difference. It’s a choice that you can consciously make and be proud of, and it’s a small change that can lead to other healthy changes. So, whether it’s your planned 100 calorie snack or your milk chocolate replacement, enjoy some at least 70% cacao dark chocolate for your health and cause it tastes pretty good.
References
1.Wan Y, Vinson JA, Etherton TD, Proch J, Lazarus SA, Kris-Etherton PM. Effects of cocoa powder and dark chocolate on LDL oxidative susceptibility and prostaglandin concentrations in humans. AM J Clin Nutr. 2001;74(5):596-602. https://www.ncbi.nlm.nih.gov/pubmed/11684527
- Desideri G1, Kwik-Uribe C, Grassi D, Necozione S, Ghiadoni L, Mastroiacovo D, Raffaele A, Ferri L, Bocale R, Lechiara MC, Marini C, Ferri C. Benefits in cognitive function, blood pressure, and insulin resistance through cocoa flavanol consumption in elderly subjects with mild cognitive impairment: the Cocoa, Cognition, and Aging (CoCoA) study. Hypertension. https://www.ncbi.nlm.nih.gov/pubmed/22892813
3.Fisher ND, Hughes M, Gerhard-Herman M, Hollenberg NK. Flavanol-rich cocoa induces nitric-oxide-dependent vasodilation in healthy humans. J Hypertens. 2003;21:2281-6. https://www.ncbi.nlm.nih.gov/pubmed/14654748
4.Osakabe N, Baba S, Yasuda A Iwamoto T, Kamiyama M, Takizawa T, Itakura H, Kondo K. Daily cocoa intake reduces the susceptibility of low-density lipoprotein to oxidation as demonstrated in healthy human volunteers. Free Radic Res. 2001;34(1):93-9. https://www.ncbi.nlm.nih.gov/pubmed/11235000
5.Djousse L, Hopkins PN, Arnett DK, Pankow JS, Borecki I, North KE, Curtis Ellison R. Chocolate consumption is inversely associated with calcified atherosclerotic plaque in the coronary arteries: the NHLBI Family Heart Study. Clin Nurt. 2011; 30(1):38-43. doi: 10.1016/j.clnu.2010.06.011. Epub 2010 Jul 22. https://www.ncbi.nlm.nih.gov/pubmed/20655129
- V. Guillén-Casla, N. Rosales-Conrado, M.E. León-González, L.V. Pérez-Arribas, L.M. Polo-Díez. Determination of serotonin and its precursors in chocolate samples by capillary liquid chromatography with mass spectrometry detection. Journal Of Chromatography A. Volume 1232, 6 April 2012, Pages 158-165. https://www.sciencedirect.com/science/article/pii/S0021967311017389
Anthony's Portfolio 