Dark Chocolate

The holidays can be a difficult time to navigate healthy food options. Temptations around every corner can make many people abandon healthy choices and indulge at the dessert table. If your searching for something that can be beneficial to your health during these times, dark chocolate may be your answer.

Dark Chocolate has been shown to contain 50-90% cocoa solids. Cocoa comes from the Cacao Tree and the cocoa beans can be used to make chocolate. When making cocoa powder used for dark chocolate, the fat in the cocoa bean is squeezed out and the remaining material is used.

Flavanols are a plant chemical found in Cocoa that have been shown to support heart health and appropriate blood pressure. Because milk chocolate contains significantly less cocoa than dark chocolate, dark chocolate contains a greater concentration of flavanols. There are many other benefits that have been associated with the flavanols found in cocoa. However, more research is needed regarding many of these associations.

Dark Chocolate is also rich in several minerals such as iron. Iron is a mineral that assists in carrying oxygen via red blood cells throughout the body. When iron stores are low, red blood cell production is reduced and anemia can develop.

It is important to remember when choosing dark chocolate as healthier option that portion size is key. As with all chocolates, dark chocolate can be high in calories and saturated or "bad" fats. Consuming too many calories can contribute to unwanted weight gain. A diet high in saturated fats can negatively affect cholesterol. The American Heart Association recommends consuming less than 6% of calories from saturated fat daily.

There are many different formats in which dark chocolate can be consumed. Dark chocolate can be found as a Dark Chocolate Bar similar to a candy bar and come in a variety of flavors. If your looking to wind down after a hard day of work or planning festivities, you may want to check out dark chocolate and wine pairings.

One of the healthier ways to consume dark chocolate may be by coating fruit such as Dark Chocolate Covered Strawberries or Orange Slices. This can be a great way to keep the portions size of the dark chocolate appropriate and get in a serving of fruit for the day. If your adventurous, you could also try coating vegetables such as carrots or broccoli!

Dark Chocolate can be a great replacement for some of those traditional sugary dessert. With it's heart healthy benefits and containment of minerals, you can feel less guilty about indulging during the holidays. Don't be afraid to branch out and try using dark chocolate in a variety of ways.

References:

*Harvard T.H. Chan School of Public Health. (n.d.). Retrieved December 12, 2020, from https://www.hsph.harvard.edu/

Kohn, J. (2017, December 14). Academy of Nutrition and Dietetics. Retrieved December 12, 2020, from https://www.eatright.org/