health care england

I notice that with most sweets, the more I eat the more I want and the worse I feel. So I switched to dark chocolate as my "sweet" of choice. It is not actually very sweet, and that is a big benefit. Because dark chocolate is low in sugar, it doesn't trigger my desire for more. I can be satisfied with a small amount without craving other sweets.

Dark chocolate has been recognized for a number of health benefits. Dark chocolate contains flavonoids, a group of antioxidants naturally found in certain fruits, vegetables, teas, wines, nuts, seeds and roots. Flavonoids are thought to reduce the risk of blood clots and to increase the blood flow in arteries. Cocoa has been found to have nearly twice the antioxidants of red wine and up to three times those found in green tea.

Studies have demonstrated that even small amounts of dark chocolate has a modest effect on lowering blood pressure. Just 30 calories worth of dark chocolate lowered blood pressure an average of 2.9 millimeters of mercury for the systolic pressure (which is the first or top number). Chocolate also improves mood by boosting serotonin and endorphin levels in the brain.

This is all good, but there are limits. Chocolate is high fat and high calorie, so we still need to be moderate about how much we eat. One ounce (28.35 grams) is considered a reasonable size serving. That amount contains somewhere in the range of 135-150 calories. Because dark chocolate is so satisfying in small amounts, many people find that even a smaller quantity works. One square of my favorite is enough for me, and just 60 calories.

Cocoa beans naturally contain caffeine, and since dark chocolate contains higher levels of cocoa it often contains more caffeine then milk chocolate. A one ounce serving averages about 20 mg of caffeine. This is less than most caffeinated soft drinks (35 - 60 mg) or coffee (ave 130 mg); but it is enough caffeine that those who are sensitive may want to avoid dark chocolate close to bedtime.

When purchasing dark chocolate, look for something that has 70% or more cocoa. Also look for products made with cocoa butter instead of fats such as palm and coconut oils. Avoid 'hydrogenated' or partially hydrogenated' additives. In the US some companies reduce the amount of cocoa butter without using vegetable fats by adding polyglycerol polyricinoleate, which is an artificial castor oil-derived emulsifier that stimulates the mouthfeel of fat.

While dark chocolate generally has lower sugar levels than other forms of chocolate, the sugar content varies. A little market research I conducted revealed a range of sugar levels from a low of 3.5 grams of sugar per ounce (Lindt Extra Dark) to a high of 12.7 grams per ounce (Dove Dark). Regular chocolate has 16 grams/ounce (Hershey's). If you have trouble stopping after a small portion, try another brand with lower sugar content.

Because of the low sugar content, dark chocolate usually seems pretty bitter at first. It is something of an acquired taste - but I have known avowed milk-chocolate enthusiasts who have switched over in time. Try letting the chocolate melt in your mouth to get maximum satisfaction from the rich texture.

I frequently recommend dark chocolate because it gives us the sense of indulging and yet is easy to eat in small portions. Most sweets and desserts trigger us to crave more. Cutting out sweets can set us up for feeling deprived and over-indulging when we do have them. Dark chocolate is a great substitute. It allows a small pleasurable indulgence without triggering the sugar craving response, and it contains healthful flavonoids. Enjoy!

Kathy Nichols is the Healthy Habits Coach. As a registered dietitian and certified life coach, Kathy helps people who are tired of diets and feeling guilty find a way of eating that is sustainable, healthy and enjoyable. website: http://healthyhabitscoach.com blog: http://healthyhabitscoach.wordpress.com