Chocolate has a history that dates back over 4000 years. However, it arrived in Europe only in 1528, with the arrival in Spain of the explorer Hernán Cortés.
Europe loved chocolate at first sight; reinvented it and embraced it as if it was its own creation. However, easy access to chocolate and other processed products containing large amounts of refined sugar raised the issue of health impact.
What do we need to know about chocolate?
There are three types of chocolate on the market: dark, milk, and white.
Dark chocolate contains between 50 and 90% cocoa solids. It is considered to be healthier than the other types of chocolate because it contains less sugar and fat.
Milk chocolate is the most consumed one, and contains between 10 and 50% cocoa solids, to which are added cocoa butter, milk (powder or liquid), and sugar.
White chocolate is considered the least healthy of all because it is obtained by multiple steps of chocolate refining until there remains only the cocoa butter, to which they add sugar and milk.
Why dark chocolate is healthier than others?
Dark chocolate is healthier than other types by simple comparison. In general, how healthy a product is, we can see by evaluating and counting the amount of nutrients and benefits it brings to the body.
In general, chocolate is on the list of foods to avoid, given that it contains a lot of sugar and fewer nutrients compared to the amount of energy it provides. Meaning that, if we were to choose the lesser evil, it would be better to choose dark chocolate because it contains more cocoa and less sugar and fat.
The benefits of cocoa powder
Cocoa is rich in Iron, Copper, Magnesium, Zinc, Phosphorus, and Flavanols. Starting from these, it has many benefits, like:
Supports the health of the vascular system;
Cocoa powder is rich in polyphenols, for this reason, it has a benefit for our health. It is able to reduce inflammation in the body and improve cholesterol levels.
Cocoa is also rich in flavanols, which control the level of nitric oxide, and the function of blood vessels, thus lowering and normalizing blood pressure.
Starting from these, cocoa powder can help improve blood circulation and reduce cholesterol. Even more, daily consumption of a portion of dark chocolate with a high cocoa content can reduce the risk of a heart attack.
The cocoa substance has positive effects in managing diabetes and blood sugar levels, but only if we consume pure cocoa or chocolate with high cocoa levels and reduced sugar levels. For this reason, if consumed in the right amount, cocoa is seen as a promising food in weight control diets.
Supports cellular health;
Researchers claim that cocoa has shown a positive impact in their tests fighting against cancer. However, further studies are needed to confirm the impact on human cancer.
Supports the health of the nervous system;
The high content of flavanols in cocoa powder can support the production of neurons, and improve brain function and blood flow to nourish brain tissue. This helps to stop the rapid degradation of brain tissue and can prevent the onset or progression of diseases such as Alzheimer’s.
Furthermore, chocolate is generally known as an aphrodisiac, but also as a food that gives a feeling of well-being. All these characteristics come from the cocoa substance. Cocoa powder can exert positive effects on mood and reduce symptoms of depression and anxiety by reducing stress levels.
Supports the health of the respiratory system;
Laboratory studies show that cocoa powder has anti-asthmatic effects. But this cannot be recommended as a treatment as more studies are needed.
How do we replace chocolate?
If we want a healthy alternative to chocolate, we can make our own desserts from fruit and cocoa, without added sugar. Unlike chocolate, fruits contain vitamins, and minerals, and have a low-fat content. Also, the fruits are high in fructose, which is somewhat more natural than refined sugar. So, here’s a recipe:
Vegan chocolate truffles
Ingredients:
150g of dry dates, pitted and without added sugar;
50g of dried plums without added sugar;
20g of hazelnuts or walnuts.
4 spoons of cocoa.
Garnish:
1-2 spoons of cocoa
Preparation method:
Put all the dried fruits and nuts in a blender and mix until they become a paste.
When the paste comes together, turn it into a bowl, on top of which add the 4 tablespoons of cocoa. Try to incorporate the cocoa powder by pressing with a spoon, or you can do this with a dry hand. When the cocoa powder has been integrated into the mixture, we take small pieces of it and make small balls, which we coat with cocoa to give them the appearance of truffles.
Good appetite!
Sources:
Mandl Elise, 2023. 10 Health and Nutrition Benefits of Cocoa Powder. Available at: https://www.healthline.com/nutrition/cocoa-powder-nutrition-benefits
Harvard School of Public Health, 2023. Dark Chocolate. Available at: https://www.hsph.harvard.edu/nutritionsource/food-features/dark-chocolate/