Chocolate’s Tempting Pleasures :The Benefits of Having a Healthy Relationship
If you’d characterize your relationship with chocolate as “complicated,” you’re not alone. About 45 percent of women in the U.S. report that they have cravings, with a whopping 91 percent of female college students reporting regular cravings for it. Research shows that, unlike men, many women have feelings of guilt when eating this potentially “forbidden” food, or they fight the urge to eat it at all.
This strained relationship with chocolate can be harmful in a number of ways. Nutrition experts explain how making up can benefit not only your taste buds, but also your health.
The Nutritional Value of Chocolates
Dark Chocolates
Rich in antioxidants and magnesium, dark chocolate helps in stress management, heart health, and reduces inflammation.
Milk Chocolates
Although it contains less cocoa, milk chocolate also provides health benefits, including promoting bone health and improving mood.
Physical Benefits of Eating Chocolates
Chocolates can help improve physical health as well, as demonstrated by a study that found that consuming dark chocolate led to better athletic performance and enhanced endurance.
Psychological Benefits of Eating Chocolates
Boosts Mood
Chocolates contains phenylethylamine, which helps release endorphins, decreasing stress and anxiety and promoting feelings of pleasure.
Improves Brain Function
The flavonoids in chocolate also help improve cognitive function, reducing the risk of cognitive decline and improving memory and focus.
Why Chocolates Shouldn’t Be Your Guilty Pleasure
While many people consider chocolate to be a guilty pleasure, there are several reasons why it shouldn’t be viewed in a negative light. Here are some points to consider:
1.High in Calories and Sugar: especially the commercially available varieties, often contains high levels of added sugars and unhealthy fats. Regularly indulging in large amounts of chocolates can contribute to weight gain and increase the risk of developing conditions like obesity, diabetes, and heart disease.
2.Potential for Addiction: Chocolates contains various compounds that can stimulate the release of feel-good chemicals in the brain, such as serotonin and endorphins. This can create a sense of pleasure and lead to cravings and overconsumption, potentially resulting in addictive behavior.
3.Nutrient Imbalance: While chocolate does contain some beneficial nutrients like antioxidants, it is generally not a nutritionally balanced food. Relying on chocolates as a guilty pleasure can mean missing out on other essential nutrients that your body needs to function optimally, such as vitamins, minerals, and fiber.
4.Mood and Energy Fluctuations: While chocolates can provide a temporary mood boost due to its effects on brain chemistry, relying on it as a guilty pleasure can lead to a rollercoaster of energy levels and mood swings. The initial burst of energy and mood elevation is often followed by a crash, leaving you feeling tired and irritable.
5.Healthier Alternatives: There are numerous healthier alternatives to satisfy your sweet cravings without the drawbacks of excessive chocolate consumption. Fresh fruits, dried fruits, yogurt, or a handful of nuts can provide a sweet and satisfying treat while offering a range of essential nutrients.
The Benefits of Having a Healthy Relationship with Chocolates
Having your chocolates and eating it too can bring several benefits and enjoyable experiences. Here are some of the advantages:
1.Pleasurable Indulgence: Chocolates is known for its rich and delicious taste. By having your chocolate and eating it, you get to indulge in a treat that brings pleasure and satisfaction. The sensory experience of savoring the flavor and texture of chocolate can be a source of joy and happiness.
2.Mood Enhancement: Chocolates has been associated with mood enhancement due to its ability to stimulate the release of endorphins and serotonin, which are neurotransmitters that promote feelings of well-being and happiness. Consuming chocolates can provide a temporary mood boost and alleviate stress.
3.Antioxidant Properties: Dark chocolate, in particular, contains high levels of antioxidants called flavonoids. These antioxidants help protect the body against damage from free radicals, which are unstable molecules that can contribute to various health issues. By enjoying dark chocolates, you can benefit from its potential antioxidant effects.
4.Cardiovascular Health: Studies have suggested that moderate consumption of dark chocolates may have positive effects on cardiovascular health. The flavonoids in dark chocolate may help improve blood flow, reduce inflammation, lower blood pressure, and improve overall heart health. However, it’s important to consume chocolates in moderation as part of a balanced diet.
5.Cognitive Benefits: contains compounds that may have positive effects on brain function. For example, the flavonoids in chocolate have been associated with improved cognitive performance and increased blood flow to the brain. Consuming chocolates in moderation may contribute to better cognitive abilities and memory.
6.Social Enjoyment:
Chocolate is often shared and enjoyed in social settings. By having your chocolate and eating it too, you can partake in the social aspect of enjoying this treat. Sharing chocolate with friends, family, or loved ones can foster connections, create memorable moments, and enhance social experiences.
7.Improves brain function: Flavonols in dark chocolate have a positive impact on brain function, including better reaction time, visual-spatial awareness and stronger memory. Though research is ongoing, one reason for this may be that flavonols increase blood flow to the brain.
8.Balances the immune system: Flavonols prevent the immune system from going into overdrive and reduce oxidative stress, which is an imbalance caused by cells fighting against free radicals and a common
cause of many diseases.
9.Combats diabetes: Epicatechin protects cells, makes them stronger and supports the processes that help the body to use insulin better, which might prevent or combat diabetes.
Ways to Incorporate Chocolate into a Healthy Diet
Smoothies
Adding cocoa powder to a smoothie can enhance the flavour and add nutrition.
Nuts and Seeds
Pairing chocolate with nuts and seeds provide a healthy snack option loaded with nutrition.
Desserts
Home-made desserts using raw chocolate is a great way to have something sweet yet nutritious.
Recommended Daily Intake of Chocolate
| Chocolate Type | Recommended Amount/Day |
| Dark Chocolate | 20-30 grams |
| Milk Chocolate | 30-50 grams |
| White Chocolate | 100 grams |
Dark chocolate has many health benefits and can definitely be enjoyed as part of a balanced diet. There are many healthy ways to incorporate chocolate into your lifestyle, so find what works for you.
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