When it comes to chocolate, many people have a love-hate relationship. They love its sweetness and rich flavor, and how it continuously brings surprises to their taste and sight. But they also fear its "dangers," and many would毫不犹豫地 (without hesitation) draw a line of opposition between it and "weight loss." Diabetes, obesity, and tooth decay seem to be inextricably linked with chocolate.
However, after experts' latest research has unveiled several truths about chocolate and health, you need not be overly anxious, because many of your previous worries were actually unnecessary...
Let's first look at the nutritional components of chocolate: it can provide many of the nutrients the body needs daily, offering more protein, calcium, magnesium, and Vitamin B2 than many other snacks like saltine crackers and potato chips. A 40-gram piece of milk chocolate contains about 3 grams of protein, 15% of the body's daily requirement of riboflavin, 9% of calcium, and 7% of iron. Chocolate with almonds and peanuts is even more nutritious. Milk chocolate with almonds correspondingly increases its calcium, iron, and riboflavin content.
And chocolate milk provides more zinc, potassium, niacin, and riboflavin than pure whole milk. Pure milk provides slightly more calcium, protein, and Vitamin B. As for all other nutrients, the content in pure milk and chocolate milk is almost the same.
Countless scientific studies have shown that chocolate is a healthy and nutritious food. There are many reasons to love chocolate: Chocolate won't make you fat
Many people overestimate the calories in chocolate. A 40-gram piece of milk chocolate contains about 210 calories—a low enough amount to be included in a weight control diet.
Surveys have shown that many overweight people do not consume excessive amounts of sugary foods. More important for weight control is managing the total daily calorie intake and energy expenditure from physical activity. For example, overweight children are often less active than children of normal weight. Thus, even if their calorie intake is at a reasonable level or restricted, they may still remain overweight. Chocolate helps protect teeth
It is widely believed that all foods containing fermentable carbohydrates can potentially contribute to cavities. Fermentable carbohydrates are found in starches and sugars, including those naturally present in foods and those added to processed foods.
Although chocolate contains fermentable carbohydrates, many dental studies have shown that chocolate may not be as cavity-causing as traditionally believed. Research from the Forsyth Dental Center in Boston and the University of Pennsylvania School of Dental Medicine has shown that cocoa powder and chocolate have the potential to counteract the acids produced by their sugar content. Cocoa powder and chocolate have also been proven to slow down the demineralization process, an activity that directly leads to cavity formation.
Additionally, research from the Eastman Dental Center in Rochester, New York, found that milk chocolate and chocolate cookies are among the snacks that cause the fewest cavities. The researchers' report states: "Milk chocolate is rich in protein, calcium, phosphates, and other minerals. All of these are protective of tooth enamel. Furthermore, due to its natural fat content, milk chocolate clears the mouth relatively faster than other candies. These factors are thought to make milk chocolate less cariogenic." Chocolate can lower cholesterol
With the growing public concern for heart health, fat (especially saturated fat) has been listed as a substance to be avoided. The latest research indicates that not all saturated fats have the same effect.
The cocoa butter in chocolate is the natural fat from the cocoa bean, composed of saturated fatty acids, monounsaturated fatty acids, and other fatty acids in small amounts (less than 5%). Research shows that although cocoa butter has a high saturated fat content, it does not raise blood cholesterol like other saturated fats. This is because the saturated fatty acids in chocolate contain large amounts of stearic acid and palmitic acid. Stearic acid has a neutral effect on cholesterol—neither raising nor lowering it—while palmitic acid can slightly lower cholesterol levels. Therefore, the saturated fatty acids in chocolate have no effect on blood cholesterol levels. The oleic acid in the monounsaturated fatty acids can lower the body's cholesterol concentration. Chocolate is good for heart health
Scientists are researching the potential effects of chocolate polyphenols on cardiovascular health. Initial studies suggest that substances with antioxidant properties may help maintain cardiovascular health. One study found that after consuming chocolate, the time it took for volunteers' blood to oxidize was extended, and their total blood antioxidant capacity also increased. Therefore, this initial research indicates that consuming chocolate as part of a healthy diet helps maintain cardiovascular health.
The LDL in chocolate is a complex of fat and protein that carries cholesterol and fats in the bloodstream. To maintain the health of the cardiovascular system, it is necessary not only to maintain normal LDL cholesterol levels but also a normal oxidation rate for LDL cholesterol. The effective ingredients in the monounsaturated fatty acids of chocolate are oleic acid and linolenic acid, which also have antioxidant properties. Chocolate does not worsen acne
Research over the past 20 years has shown that chocolate neither causes nor worsens acne. Acne is a result of excessive activity of the skin's oil glands during puberty and has no necessary connection with diet.
In a study conducted by the Department of Dermatology at the University of Pennsylvania School of Medicine, one experimental group ate a chocolate-like food without actual chocolate, where 28% of the vegetable fat mimicked the fats in chocolate liquor and cocoa butter. The other group ate real chocolate, but the chocolate blocks used in the test contained ten times the amount of chocolate liquor found in a normal 40-gram chocolate bar. The results showed that the condition of acne in the group that ate chocolate was almost exactly the same as in the group that did not.
You need not worry that chocolate contains a large amount of caffeine, because the caffeine intake from a normal amount of chocolate is very small. For example, 28.35 grams of milk chocolate contains about 6 milligrams of caffeine, roughly equivalent to a cup of decaffeinated coffee. Furthermore, there are many other research findings that may pleasantly surprise you. For instance, occasionally eating chocolate candy can reduce the likelihood of alcoholism, and drinking chocolate milk may be beneficial for those with lactose intolerance.