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What’s So Good About Chocolate?

April 12, 2019 By Angie Leave a Comment

Photo by Charisse Kenion on Unsplash

Chocolate – A Luxurious Super Food

Chocolate has a venerated place in the Paleo Diet. Good quality dark chocolate is a great souce of healthy fats. It’s so rich in antioxidants that it can be considered a super-food. And studies consistently reveal a host of health benefits. Of course, it’s also delicious.

Chocolate, apparently, contains one of the chemicals which stimulates the feeling of euphoria – but that’s not why we love it. Rather, it’s the high quantity of antioxidants and healthy fats which have us eating a square or two every day. 

  • Healthy Fats. Cocoa butter is mostly monounsaturated and saturated fat, both of which are excellent sources of energy. Saturated fat, in particular, is very stable when exposed to air, heat and light.
  • Antioxidents. Cacao contains higher levels of flavonols than acai, pomegranate, cranberry and blueberry, making it a super-food. Flavonols are polyphenols. Polyphenols are phytonutrients that reduce oxidative and toxic stress, and inflammation.
  • Prebiotics & Fibre. Chocolate contains prebiotics which are precursors for healthy gut bacteria, and fibre which is good for the movement of matter through the gut.
  • Caffeine. Cacao contains caffeine and theobromine, both of which are stimulants for the nervous system. There are about 30 milligrams of caffeine in 30 grams of unsweetened chocolate, and 20 milligrams in 1 tablespoon of cocoa. (An espresso coffee  has between 60-100 mg).

Dark, Bitter and Super Healthy. Cocoa beans, from which chocolate is derived, are naturally bitter and astringent. The more cocoa solids in the chocolate, the more bitter and astringent it will be – and the more antioxidants it will contain.

White Chocolate Doesn’t Count. White chocolate contains cocoa fat, but contains very low levels of polyphenols. Any white chocolate that you’ll find on the market will be packed with sugar. It isn’t considered a health food.

HOW TO EAT DARK CHOCOLATE

If you’ve only ever eaten sweet mik chocolate, the dark and bitter bars may be difficult to appreciate. Follow the same rule as when you’re training yourself to enjoy coffee without sugar: be patient, but persistent. Put a piece in your mouth and let it dissolve slowly on your tongue. Notice the textures and flavour. It won’t take long for your tastebuds to adapt – and when you reach that place of pure appreciation, there’s no looking back. A square of dark chocolate is decadent and luxurious. And because it’s so healthy, you can regard it as a natural nutritional supplement, to be taken in small doses, a little every day.

Health Benefits of Eating Chocolate

Eating dark chocolate has shown to have beneficial effects on 

  • Blood Pressure
  • LDL Cholesterol
  • HDL Cholestero
  • Endothelial Cells (which line blood vessels and lymphatic vessels)
  • Plasma Levels of Flavanols
  • Nitric Oxide Production (which increasies vasodilation and improves endothelial function)
  • Cardiovascular Disease
  • Fatty Liver and Liver Health in general
  • Beta Cell Function
  • Insulin Sensitivity
  • UV damage
  • Blood flow, Arterial Stiffness
  • Cognitive Function
  • Risk for Type 2 Diabetes

Photo by Pablo Merchán Montes on Unsplash

A TINY HISTORY OF CHOCOLATE

The cocoa plant is native to Central America. Pre-colonial civilizations didn’t eat it, but rather used it for making beverages which were consumed during refined occasions: royal celebrations and  religious rites. The Maya flavoured their cocoa with chilli and vanilla and drank it hot. The Aztecs infused it with flowers, sweetened it with honey and drank it cold.

When chocolate arrived in Europe in the mid 16th century, it was considered a medicinal beverage or was used to disguise a poison. But by the late 17th century it found it’s way into the kitchen and was added to savoury and sweet dishes.

HOW CHOCOLATE IS MADE

Cocoa beans only become palatable only when fermented, roasted and ground. Cacao beans are removed from their pod and then left to ferment for about a week. After fermentation they’re dried, roasted, and hulled to form nibs. The nibs are ground into a paste called cocoa liquor or chocolate liquor.

Chocolate liquor consists of half cocoa butter and half cocoa solids. When hard, it becomes unsweetened cooking chocolate.

The chocolate liquor may be pressed, separating the cocoa butter from the solids. When cocoa solids are crushed and sieved they become cocoa powder.

Cocoa butter may be added to unsweetened cooking chocolate to improve it’s melting qualities. Because cocoa butter is quite expensive, often cheaper emulsifiers, such as soy lecithin, are used. Emulsifiers glue together molecules which usually don’t bind, such as oil and water.

Sugar, vanilla, milk products and other ingredients contribute to the particular character, quality and consistency of the finished chocolate product.

Further refinement is required to break down the particles. The chocolate is kneaded or ‘conched’ at high temperatures until it’s smooth and delicious. The longer it’s conched, the smoother the chocolate. A ‘gritty’ chocolate means it hasn’t been conched for long.

After conching the chocolate is ‘tempered’. The temperature is slowly lowered, and the result is a chocolate that is glossy when hard and snaps when broken. After all this, good quality chocolate is then aged for 60-90 days.

Each step of refinement reduces the flavanol content of the chocolate. This means that the rawer the chocolate, the higher the flavanol content. But almost every finished chocolate bar undergoes fermentation, roasting and conching. Even ‘raw’ chocolate probably isn’t ‘raw’, and possibly isn’t optimal as fermentation and roasting reduce the phytic acid content.

THE DIFFERENT KINDS OF CHOCOLATE

CACAO POWDER

Raw cocoa powder comes from dried, fermented, unroasted beans. Some residual fat remains.

Roasted cocoa powder comes from dried, fermented, roasted beans. Roasting extracts more cocoa butter, so there’s a lower fat content.

CHOCOLATE NIBS

Chocolate Nibs are hard and unsweetened. You can eat them whole or add them to smoothies.

CHOCOLATE LIQUOR OR CHOCOLATE MASS

Chocolate liquor, or chocolate mass, is ground up cocoa nibs in solid or semi-solid form. It consists of about equal parts cocoa solids and cocoa butter. It can be eaten as is, or used as a base for your own chocolate.

CHOCOLATE BARS

Chocolate Bars are the finished product. The percentage of cocoa in a bar (100%, 85%, 70% etc) indicates the amount of cocoa mass and butter.

COOKING WITH CHOCOLATE

CACAO POWDER 

Cacao powder is a starch.

When used for baking, cacao powder should be sifted with the other dry ingredients.

When used for making a sauce, puddings or drinks, the cacao should be first mixed to a smooth paste with a little liquid until no lumps remain. Then, slowly adding more liquid and stirring continuously, it should be heated to boiling in order to cook the starch and improve it’s digestibility.

HOW TO MELT CHOCOLATE

Melt chocolate slowly as high heat will burn the chocolate. Put 1 centimetre of water into a small saucepan and place a ceramic or metal bowl over the saucepan. Break the chocolate into the bowl. Bring the water to a slow simmer, making sure no moisture enters the bowl. Wait a few minutes for the chocolate to melt.

HOW TO BUY CHOCOLATE

When it comes to choosing your chocolate, buy the best quality you can, but there’s no need to be obsessive. All the studies which indicate health benefits aren’t using raw, unfermented cocoa beans, but rather commercially available cocoa products which have undergone processing.  

BUY DARK CHOCOLATE

Look for dark chocolate with 85% minimum cacao. The sugar content will be very low, and there will either be no soy lecithin, or not enough to count. With 85% or higher, you’ll be receiving fibre, healthy fats, prebiotics and a a good dose of those precious cocoa flavanols.

When reading the ingredient list, the first on the list should be cocoa: bean, mass, liquor or powder. If milk or sugar is listed before cocoa, it’s not high quality chocolate. Leave it, don’t waste your cash.

WHITE CHOCOLATE

As noted above, white chocolate doesn’t count. It isn’t a health food.

DUTCH COCOA

Avoid Dutch process cocoa. The Dutch process alkalizes the cocoa. This reduces the bitterness, but also the flavanols. Dutch process cocoa will have some residual sodium in the nutritional facts. It’ll be darker and have a richer chocolate flavour. Un-Dutched cocoa is lighter and fruitier in flavour.

FAIR TRADE

Buy Fair Trade whenever you can. Fair Trade helps ensure that the people who grow, harvest and produce the chocolate are adults receiving a decent wage.

IN MODERATION

Don’t go overboard with your dark chocolate consumption. Treat it as a sumptuous addition to your diet, a luxurious ingredient with medicinal qualities. Consume it regularly, but in small doses.

CHOCOLATE DANGER!

DOGS can’t process the bitter alkaloid theobromine in dark chocolate. Don’t give chocolate to dogs. It’s toxic to them.

REFERENCES

The information in this post comes from the following sources:

  • Stephanie Alexander, “The Cook’s Companion”
  • Jennifer McLagan, “Bitter”
  • Mark Sisson, “The Definitive Guide to Chocolate”

Homemade Baci, Choc Hazelnut Kisses – just 4 ingredients, seriously easy, amazingly good!


Gorgeous Paleo Chocolate Treats

Chestnut, Choc Chunk and Hazelnut Cookies – If you don’t have chestnut flour, just sub with cassava flour. These are our favourites!

Chocolate, Almond and Hazelnut Torte – This is what I take to dinner parties for dessert.


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Hi, I'm Angie. Thanks for popping by. I'm here to help you say goodbye to allergies, reduce inflammation and lose weight... naturally and forever. Scout around the website, there's loads of information. And when you're ready to make real, sustainable changes, get in touch and I'll talk you through my Primal Health Coaching programs. You don't have to live with the pain - trust me. Been there, done that, I know. I'm looking to meeting you, and I look forward to helping you live a much healthier, happier life.

Need help reaching your health and wellness objectives? Call Me for Coaching!

Angelina Brazzale is a certified Primal Health Coach. She cna help you reach your goals of health and vitality through evolutionary diet and lifestyle practices.

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Disclaimer

I’m neither a doctor nor a nutritionist, but, as a Primal Health Coach, I can work in collaboration with them.  I’m a person with a passion for health, food and learning, and I want to share my findings with you. All opinions expressed here are my own. Be sure to seek the supervision of a licensed healthcare professional before making changes to your diet or prescription medications.

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Recipe! Make ahead meals. Take away meals. "I'm ha Recipe! Make ahead meals. Take away meals. "I'm having trouble with food preparation." "I leave home at 4.30am. What can I have for breakfast, instead of a brioche?". These two questions, yesterday.

👏 Egg & Bacon Muffins are one of the easiest, best, healthiest & tastiest things you can make in advance. They're easy to pack & don't require cutlery. Pack them with whatever: spinach, pre-cooked pumpkin, cauliflower. Quality protein from the eggs, healthy saturated fat from the bacon, goodness from the vegetables. Filling, sustaining, nourshing.

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Makes 6
🥄 5 eggs | 3 rashers bacon | 1/4 cauliflower | 1 cup fresh parsely, chives, thyme

1. Preheat oven to 180°C/ 360°F. Grease 6 large silicon muffin moulds & place them on a baking tray.
2. Lightly beat the eggs with a pinch of salt. Cut the bacon into 1cm cubes. Finely chop the cauliflower so that you have 1 cup of 'rice'. Mince the fresh herbs.
3. Place the bacon & cauliflower into a frypan. Sautè over a medium heat until fat is released & cauliflower has softened, about 5 mins. Take off  heat & allow to cool slightly. Add minced herbs, stir to combine. Spoon into muffin moulds.
4. Pour over the beaten egg, stopping a little before reaching the top.
5. Bake 40 minutes or until puffed up & golden. Remove from oven. They'll shrink a little as they cool.

Store in an airtight container in the fridge & consume within a couple of days.

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How goegeous are these flowers? Last year I had th How goegeous are these flowers? Last year I had the idea of putting this big pot beneath the pomegranate tree & planting it with bulbs that would flower before the tree was thick with leaves. I wasn’t expecting it to be so glorious. 

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🌷 In our unconscious, there are the seeds of both beautiful & ugly flowers.

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— 

🦋 If you’re holding in your hand the seeds of health, freedom & joy, what do you want the flowers to look like?
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Share in the comments! 🐝

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This was lunch today: Low carb, quality protein an This was lunch today: Low carb, quality protein and hidden healthy fats. I made a marinade of olive oil, lemon juice, salt, fresh ginger, fresh rosemary and chives and soaked the steak in it for about half an hour.

Then I pan fried pumpkin in butter! So good.

The leaves are the hearts of various types of radicchio - here in Italy, we love our bitter greens. The salad is doused with extra virgin olive oil.

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What did you have (or what are you preparing) for lunch today? How are you adding healthy fats?

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And I feel so blessed. It’s amazing to have people trust you enough that they’re willing to invest in your support & follow your advice even though some suggestions may seem strange... 

If you're suffering from chronic pain - muscles, joints, tendons, nerves, digestion - and if you want to heal and manage it all naturally, then jump to my bio and click through. Get in touch. I know what's it like to live with the stress of unexplained pain, and I love helping women heal and start living again.
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🐝 I get up when my eyes open, around 6.30am.
☕️ Coffee and a magazine on the couch (with 🐾).
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🍳 Breakfast, proteine and fat.
🌿 Walk, stretching, nature.

All that done (& the bed made, dishes washed etc), I'm at the desk around 9am, happy to have made time for myself, spirit, body and mind.

What's your Morning Routine? Are you happy with it? If not, how would you like it to be different?

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Hi there, I'm Angie. I help women heal from Pain, Stress, Excess Weight, Burnout, Autoimmune & Allergies... Naturally & Forever.
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