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References:
[1] Crozier et al (2011) Cacao seeds are a “Super
Fruit”: A comparative analysis of various fruit powders
and products. Chemistry Central Journal. Published
online 2011 doi: http://ccj.springeropen.com/
articles/10.1186/1752-153X-5-5
[2] Taubert et al (2007) Effects of low habitual cocoa
intake on blood pressure and bioactive nitric oxide, a
randomized controlled trial. Journal of the American
Medical Association 298(1) 49-60 doi:10.1001/
jama.298.1.49
[3] Fisher et al (2003) Flavanol-rich cocoa induces
nitric-oxide-dependent vasodilation in healthy humans.
Journal of Hypertension. 21 (12) pp2281-2286
[4] Wan et al (2001) Effects of cocoa powder and
dark chocolate on LDL oxidative susceptibility and
prostaglandin concentrations in humans. American
Journal of Clinical Nutrition 74(5):596-602
[5] Osakabe et al (2009) Daily cocoa intake reduces the
susceptibility of low-density lipoprotein to oxidation as
demonstrated in healthy human volunteers. Free Radical
Research 34(1):93-9.
[6] Francis et al (2006) The effect of flavanol-rich cocoa
on the fMRI response to a cognitive task in healthy
young people. Journal of Cardiovascular Cardiology. 47
Suppl 2:S215-20.
[7] Smit et al (2004) Methylxanthines are the psycho-
pharmacologically active constituents of chocolate.
Psychopharmacology 176 (3) pp412-419
HEALTH & NUTRITION
Cocoa Loco
Jennie Gough
jenniegough.com
there’s chocolate and there’s chocolate
Can you imagine a world without chocolate? No? Me neither!
Many of my clients tell me they can’t give up chocolate and actually
I wouldn’t want them to.
Being healthy should be about eating in a way that’s
balanced and sustainable, and part of that is being
able to enjoy the foods we love.
But there’s chocolate and there’s chocolate.
There’s the chocolate that dominates most of
the supermarket confectionary aisle. The type
that’s overly sweet – usually full of sugar, palm or
vegetable oils (often modified) and flavourings.
Utter junk.
It’ll most likely lead to bloating, weight gain, low
energy, irritable mood and a spotty face.
Good quality dark chocolate, on the other hand,
does have nutritional value.
A 100g bar of dark chocolate with a 70-85% cocoa
content contains 11.5g of fibre plus good levels of
iron, magnesium and zinc.
Dark chocolate (not the cheap sugary rubbish) has
even been shown to have a greater antioxidant
effect than blueberries and acai berries
1
It may
also lower the risk of heart disease
2,3,4,5
and improve
brain function
6,7
.
You might also be surprised to hear that chocolate
releases a feel good hormone too! You know that
warm, satisfying feeling you get from eating it?
That’s because it triggers the release of serotonin
in your body, which is a mood-lifter. Another good
reason not to eliminate it from your diet completely.
But how do you figure out the bad from the good?
HOW TO FIGURE OUT THE BAD FROM THE GOOD
1
The best quality dark chocolate always has
cocoa listed as the first ingredient. Other forms
of cocoa may be included, such as cocoa powder,
cocoa nibs and cocoa butter, and these are all
acceptable additions. It’s unusual to find a dark
chocolate that doesn’t contain sugar but choose
a brand that has sugar as far down the list of
ingredients as possible.
2
Look for a bar that has a total cocoa content of
70% or higher. Higher-percentage dark chocolate
contains a higher concentration of antioxidants and
nutrients compared to chocolate with a lower cocoa
percentage. Plus it will naturally contain less sugar.
Of course all of this doesn’t mean eating unlimited
amounts is healthy. A 100g bar contains over 600
calories as well as moderate amounts of fat and
sugar, so be careful not to over do it. But know that
you can enjoy a couple of pieces of good quality
dark chocolate each day without guilt.
And rather than wolfing down an entire bar without
appreciating it, if you take your time and really
savour the taste and flavour of a smaller amount,
then you’ll satisfy the craving without any negative
side effects.
So, armed with your newfound knowledge that
chocolate doesn’t need to be banished forever, you
can hint to your friends or family exactly which one
you would like for Easter. In fact, why wait?
