Chocolate was first discovered for eating by the Mayans by brewing cacao beans and adding hot peppers to them. This product was strikingly different from the dessert bar we are used to.
In the 17th century, Europeans found a use for cocoa beans, making a drink with a small amount of sugar – cocoa, and for a long time it was inaccessible to people of low and middle income because of its high price.
And only 200 years ago was found a relatively inexpensive way to produce solid chocolate.
How to Eat Chocolate Right
To keep chocolate from being harmful, experts recommend eating the dessert in small portions, rather than a whole bar at a time.
The main reason why chocolate should be limited in the diet is the added sugar. Therefore, it’s worth remembering that any kind of it is primarily another dessert, not a medicine or a healthy supplement, and you don’t need to play at CasinoChan Canada and eat chocolate at the same time because it’ll lead to overconsumption.
The daily norm for healthy adult men and women depends on the level of physical activity: for example, for the average adult, it is about 30-55 grams of bitter chocolate, assuming that this is all the added sugar for the day.
For high physical activity, such as running, long walks, swimming, and gym workouts, an increase of 1.5 times are allowed. If you eat other foods that contain sugar, adjust the portion size to take into account the sugar already eaten.
Milk and white chocolate contain more sugar, so nutritionists recommend eating no over 15-20 grams per day.
What Is Chocolate and What Is the Difference?
Bitter Chocolate
It contains between 70 and 85% of cocoa, with the least amount of sugar. At the same time, it also contains the least amount of sugar. When well-made, such chocolate has no trans fats and less cholesterol than other types. So, it’s considered the most healthy type of chocolate.
Dark Chocolate
The content of grated cocoa in this chocolate is less than in the bitter chocolate – about 45-59%. This product has more sugar, which means a higher sweetness. While bitter chocolate has a characteristic sourness, the taste of dark chocolate is softer.
Milk Chocolate
Along with cocoa, chocolate contains milk powder and more sugar than bitter and dark chocolate. Hence the sweet, sometimes even cloying taste.
White Chocolate
White chocolate doesn’t contain cacao powder, but does contain milk powder, sugar, and vanillin. The light hue is due to the cocoa butter that is squeezed from ground cocoa powder.
Is Chocolate Healthy and What Kind Is Better?
At home, bitter chocolate is considered the most useful. It has less sugar and contains more flavonoids (compared to milk and white chocolate), substances of plant origin that have anti-inflammatory and antioxidant properties.
However, the caloric value of chocolate, regardless of type, is equally high. Experts say that there is no difference in types: milk or bitter – the composition is the same added sugar and saturated fats.
In the scientific community, they talk about chocolate with caution: the composition and calories offset the other bonuses derived from the product. And yet, all other things being equal, they find useful properties in chocolate, although the product itself cannot be called unconditionally useful.
Short-term Consumption of Dark Chocolate May Stimulate Mental Activity
In 2011, an experiment was conducted in which a group of students were divided into two subgroups, one of which was given a bar of dark chocolate, and the other – white chocolate. Two hours after eating the treat, all participants were given a list of mathematical and logical tasks to solve. The subgroup that ate dark chocolate did much better than the subgroup that ate white chocolate.
Long-term Consumption of Dark Chocolate May Improve Memory
A 2014 experiment conducted among older adults between 50 and 65 showed that long-term consumption of chocolate with high flavonoid content can improve memory. The subjects were also divided into two groups: the first ate dark chocolate every day for three weeks, while the second completely eliminated it from their diet. As a result, the first group had better memory test results.
Black Chocolate May Help Prevent Brain Cell Aging
That’s because cacao bean powder, the main ingredient in chocolate, is a source of antioxidants.
Harmful oxygen molecules that negatively affect brain cells are called free radicals. And antioxidants help protect the cells of this organ and prevent early aging of brain cells.
The Consumption of Dark Chocolate May Help Reduce Stress
Chocolate has magnesium in its composition. This element suppresses the release of the hormone cortisol and thus helps prevent the occurrence of stress. Magnesium is an important mineral for human health, which is good for anxiety and stress. So if you are out of sorts today and in a bad mood, a small piece of chocolate can help fix it.
Is It Possible to Eat Chocolate Daily?
Chocolate has its own benefits, but this does not mean that you should replace your breakfast with a sweet bar. It contains a lot of fat, sugar and quite a few calories.
You should eat chocolate in moderation, try to watch the portion size and limit it to 20-30 grams per day.
The key thing is to eat chocolate in moderation, fitting it into your daily caloric intake and the balance of free sugars, and not exceeding this norm.
Who Shouldn’t Eat Chocolate
People Who Are Allergic to Chocolate
It seems trivial, but chocolate is a strong allergen and can cause a number of negative effects, from itching, redness or rashes to severe swelling.
Faced with negative symptoms after chocolate – seek advice from a specialist. It may be a matter of individual intolerance.
People Suffering From Migraine
The tannin contained in chocolate may provoke vasospasm. Consult your doctor in order to avoid negative consequences.
People With Type 2 Diabetes and Insulin Resistance
Sweet milk and white chocolate can cause a spike in blood sugar. Give preference to bitter chocolate. Its glycemic index is low – only 20-22. This means that a small slice of such a treat will not give a spike in blood sugar.
