The Sweet Health Benefits Of Dark Chocolate

Sweet, smooth and creamy chocolate excites the senses, making it one of the most popular gifts for birthdays and holidays. There is now mounting evidence that nibbling on dark chocolate can not only satisfy cravings, but is also good for your health.

Bioactive plant compounds called flavan-3-ols, found in dark chocolate and other foods, are known to improve health. Although you don't need these compounds to survive, studies have shown that biostimulants may play a role in reducing chronic diseases such as cardiovascular disease and diabetes.

assistant Kelsey Mangano, professor in the Department of Biomedical and Nutritional Sciences, is on the committee on bioactive and functional foods in the US and Canada at the International Institute of Life Sciences. The committee is developing proposed guidelines for evaluating bioactive compounds and their relationship to health, and for recommending dietary guidelines for future consumption.

Mangano points to a recent study in Advances in Nutrition that recommends consuming 400 to 600 milligrams of flavan-3 ols per day, which is roughly equivalent to three squares of dark chocolate, one cup of green tea, and one cup of blackberries. .

"An important implication of this study is that, for the first time, recommendations are made for non-essential compounds with the potential to prevent disease," Mangano said. The authors have developed a consensus statement from available research on how these compounds relate to human health. Studies show that eating foods that contain flavan-3-ols can improve blood pressure, cholesterol levels, and blood sugar.

This is not a recommendation to eat unlimited dark chocolate, Mangano cautions: "Nutritionists recommend flavan-3 in the daily diet, and dark chocolate is one source."

Other foods that contain these compounds include green tea, fruits, vegetables, nuts, oils, and seeds. Mangano says your total intake of flavan-3-ol should come from a variety of sources to promote health.

While this study highlights some of the bioactive compounds, it's important to eat a variety of plant foods throughout the week to ensure you're getting a variety of bioactive compounds. Each performs a specific function in the body, such as reducing inflammation and promoting a healthy gut microbiome," Mangano said.

Foods that contain flavan-3-vegan oil

The food with the most of the 3 flavan oils included in the study was green tea, with 318 mg of the compound in an 8-ounce serving. Black tea comes in second, followed by cranberries and dried cranberries. Dark chocolate with a 70-80% cocoa content has the fifth highest flavan-3-ol content, at 19mg per 3 squares.

"You can avoid the high sugar content by choosing chocolate with at least 70 percent cocoa solids," Mangano said.

She also recommends looking for high-quality, fair-trade dark chocolate.

"Many people probably don't know how difficult it is to grow cacao and don't know the impact of choosing one chocolate bar over another," Mangano said. "By choosing chocolate with the Fair Trade logo, you are standing up for the people and places involved in the cocoa industry."

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