How Much Chocolate Do You Need to Eat for Health Benefits?

The health benefits of blue chocolate are wide known—especially its effect on your center. But new research is finding that chocolate may help boost your performance. here ‘s what you need to know before breaking off a square ( or two ) .
Go Dark For Your Heart
Studies have found that a daily squarely of iniquity chocolate can improve your center health thanks to its flavanols, which serve as antioxidants. One cogitation from 2010 showed that a small dose of dark chocolate could decrease your risk of heart fire and stroke by closely 40 percentage .
But it matters what type of blue cocoa you nibble on. For the center health benefits, scope for at least 70 percentage cacao, which is fairly bitter without the total fatten and carbohydrate. And don ’ thyroxine forget that even though blue chocolate is considered a ( slightly ) healthy process, it still packs plenty of calories. A 100-gram bar of 85 percentage dark cocoa, for example, clocks in around 600 calories, 450 of which come from fat.

Minimal Processing, Better Performance
New research is finding that chocolate —even at lower percentages of cacao than is normally recommended—may have a performance-boosting effect .
holocene U.K. research shows that epicatechin, an antioxidant found in the cacao ( cocoa ) bean, may have slight operation benefits .
The study, while belittled, showed that cyclists who consumed 40 grams of iniquity chocolate ( Dove, in this subject ) a sidereal day displayed slender improvements in distance compared to their performance after consuming whiten chocolate .
White chocolate is highly processed, which means it ’ s lost most, if not all, of its epicatechin .
“ The more chocolate is processed the more antioxidant flavonols, including epicatechin, are lost, ” said Monique Ryan, M.S., R.D.N., the generator of Sports Nutrition for Endurance Athletes .
Dove dark cocoa has high levels of epicatechin, study co-author Rishikesh Patel told Runner ’ s World by e-mail. And a 2004 study in the Journal of the American College of Nutrition found it to improve blood menstruation in arteries .
But Dove dark chocolate is relatively depleted in cacao—only 53 percentage. Which poses the question, does cacao share matter when it comes to performance ? Patel and colleagues are presently analyzing different levels of flavanols in chocolate to measure their potency on exercise. But the results wo n’t be extinct until next year .
The Takeaway
The more processed the chocolate, the less of the good stuff ( heart-healthy antioxidants and epicatechin ) there is. indeed while Patel ’ second analyze found you may be able to to get a small performance benefit from the sweeter-tasting Dove dark cocoa, it ’ s more processed than other options that may be better for your heart, like cacao nib. Nibs, available on-line and at epicure grocery stores, are very close up to the master, unrefined bean, with a texture not unlike a chocolate attic.

“ A higher cacao share will taste more bitter, so it very fair depends on your taste preferences, ” Ryan said .
But whatever you do, choose dark over milk chocolate, which has more total sugar and fatness .
And while the participants of Patel ’ mho study ate an entire 40-gram chocolate bar casual ( 1.4 ounces ), Ryan suggests a smaller total to keep your waist in check .
“ I would keep it to half an snow leopard or one ounce per serving—just from a calorie position, ” she said .
Dove ‘s 40.8-gram dark chocolate bar is 220 calories and 13 grams fatness .

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Category : Healthy