Should you be eating that much chocolate

How Much Dark Chocolate Should You Eat to Live Longer?

Jenny Sweigard, MD, is board-certified in internal medicine. She is an in-patient physician at Novant Health Huntersville Medical Center in North Carolina.

If you love dark chocolate, you’re probably well aware of research that suggests it has important health benefits, mostly through improving heart health. It’s a bonus to justify your chocolate addiction in the name of longevity.   Learn what the experts say and what daily dose of chocolate is the most healthy.

The Flavanol Factor

The greatest benefit from chocolate comes with the highest concentration of cocoa, which contains flavanols, a form of flavonoid. Flavanols act as antioxidants, mopping up damaging free radicals that are produced during cell metabolism. They can also reduce resistance to insulin and make blood vessels more elastic, reducing blood pressure.   Since flavanols can be destroyed through processing, some researchers recommend eating less-processed chocolate and have advocated labeling cocoa products indicating flavanol levels. 

How Much Chocolate to Lengthen Life

Eating chocolate may have advantages, but it brings up the question of how much is beneficial and what the limit is before overindulgence cancels the positive effects. Suggestions for a concrete number of grams or ounces are hard to come by. A study of nearly 20,000 people, followed over a period of eight years, concluded that those who ate an average of 6 grams (0.2 ounces) of chocolate per day had a 39 percent lower risk of heart attack or stroke. That’s a very small amount of chocolate, perhaps only half a single square of a typical 100-gram dark chocolate bar. Interestingly, this study included both dark and milk chocolate.

How Often Should You Eat Chocolate

Other studies have looked primarily at how often you eat chocolate, rather than the amount you consume. A 2011 research review involving a total of about 114,000 subjects in Europe, Asia, and North America, found a 37 percent lower risk in developing cardiovascular disease, a 31 percent reduction in risk of diabetes, and 29 percent reduction in risk of stroke, among subjects who ate chocolate the most often (more than twice a week). This review, from the University of Cambridge, included chocolate from all sources, including chocolate bars, drinks, and snacks, and did not distinguish between dark or milk chocolate.​​ 

Not Too Much, Not Too Often Is Just Right

Despite the beneficial effect of different sources of chocolate in their study, the Cambridge researchers warn against consuming too much of this energy-dense food.   More recent studies have found no effect among those who eat chocolate and those who don’t on both mental and physical quality of life markers. 

It seems a little chocolate goes a long way in helping you to live longer. With some research saying it really doesn’t matter, eat the amount of chocolate that works for you. Don’t eat more calories than you can burn and don’t replace other healthy plant-based foods with chocolate. Enjoy just enough to fill the need for something sweet and satisfying so that it doesn’t interfere with your healthy eating habits. 

Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011;15(10):2779–2811. doi:10.1089/ars.2010.3697

Miller KB, Hurst WJ, Payne MJ. Impact of Alkalization on the Antioxidant and Flavanol Content of Commercial Cocoa Powders. Journal of Agricultural and Food Chemistry. 2008;56(18):8527-8533. doi:10.1021/jf801670p

Buijsse B, Weikert C, Drogan D, Bergmann M, Boeing H. Chocolate consumption in relation to blood pressure and risk of cardiovascular disease in German adults. European Heart Journal. 2010;31(13):1616-1623. doi:10.1093/eurheartj/ehq068

Balboa-Castillo T, López-García E, León-Muñoz LM. Chocolate and Health-Related Quality of Life: A Prospective Study. Plos One. 2015;10(4). doi:10.1371/journal.pone.0123161

Claims About Cocoa. US National Institutes of Health Information Sheet. https://newsinhealth.nih.gov/2011/08/claims-about-cocoa.

Buitrago-Lopez A, et al. Chocolate Consumption and Cardiometabolic Disorders. BMJ 2011;343:d4488.

Should you be eating that much chocolate

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8 Healthy Reasons to Eat Dark Chocolate

A bite of dark chocolate a day could not only be good for your heart, but may also improve brain function, alleviate stress, and lower the risk of diabetes.

8 Healthy Reasons To Eat Dark Chocolate

How to Cook It: Flourless Chocolate Cake

If you’ve dreamt of eating chocolate every day, now you have an excuse — or eight.

Scientific studies have shown that dark chocolate — sorry, milk and white chocolate don’t count — is rich in antioxidants and packed with nutrients, making this bittersweet treat a superfood favorite.

Dark chocolate contains phytonutrients called flavonoids, which are plant chemicals that act as antioxidants and may play a role in cancer prevention and heart health, according to research published in 2016 in the Journal of Nutritional Science. The cacao plant that chocolate is derived from also contains a compound called theobromine, which Toby Amidor, RD, a cookbook author and nutrition expert for Food Network, says may help reduce inflammation and potentially lower blood pressure.

“Cacao is packed with numerous antioxidants — actually more than green tea or red wine,” she says. “The darker you go, the more antioxidants you’ll get, but there needs to be a balance between eating palatable dark chocolate and getting the health benefits.”

Your best bet is choosing a bar with 70 percent cacao or higher, according to the Harvard T.H. Chan School of Public Health; bars with lower percentages of cacao have more added sugar and unhealthy fats. And even though quality dark chocolate is a better choice than milk chocolate, it is still chocolate, meaning it’s high in calories and saturated fat. To avoid weight gain, Amidor recommends eating no more than 1 ounce (oz) of dark chocolate per day. Now, a look at some benefits this treat offers.

1. Dark Chocolate May Help Prevent Heart Disease and Lower the Risk of Stroke

Research suggests it’s the flavonoids in dark chocolate that maintain heart health. These chemicals help produce nitric oxide, which causes blood vessels to relax and blood pressure to lower, per a review published in March 2017 in the American Journal of Physiology: Cell Physiology.

Because many of these studies are observational, the results could be skewed by people underreporting their chocolate intake. The studies are also limited in that they can’t directly establish cause and effect.

A meta-analysis published in July 2017 in Nutrients, however, acknowledged that margin for error and still found that chocolate was likely beneficial in reducing the risk of heart health, stroke, and type 2 diabetes.

2. The Treat May Improve Cognition, Prevent Memory Loss, and Boost Your Mood

No, it’s not your imagination — studies show that consuming dark chocolate with high percentages of cacao, such as 70 percent, may benefit your brain. There is research indicating that chocolate stimulates neural activity in areas of the brain associated with pleasure and reward, which in turn decreases stress and improves your mood, says Joy DuBost, PhD, RD, a food scientist, registered dietitian, and owner of Dubost Food and Nutrition Solutions in Arlington, Virginia.

Several studies have begun to narrow down just how chocolate can impact the brain. Research presented at the 2018 Experimental Biology meeting found that eating 48 grams (g) — a little more than 1.5 oz — of 70 percent cacao organic chocolate increased neuroplasticity, the brain’s ability to form new synaptic connections, which could have positive effects on memory, cognition, and mood.

Furthermore, a study published in April 2018 in The FASEB Journal found that memory and learning could be enhanced by chocolate consumption, as the flavonoids — the powerful plant compounds in cacao beans — tend to accumulate in areas of the brain responsible for those functions. A study published in Depression & Anxiety in July 2019 even linked the consumption of dark chocolate to reduced risk of clinical depression.

While all of these findings can be exciting (especially for your sweet tooth), it’s worth noting that studies with larger sample sizes need to be conducted, and further research is necessary to investigate the mechanisms involved. So before you run out and stock up on chocolate bars, keep that in mind. Plus, most studies used much higher quantities of chocolate than the recommended daily dose (1.5 oz maximum).

3. Dark Chocolate Could Improve Blood Sugar Levels, and Reduce the Risk of Developing Diabetes

Eating chocolate every day doesn’t sound like the best way to prevent diabetes, but studies have shown healthy amounts of dark chocolate rich in cacao could actually improve how the body metabolizes glucose when eaten as part of a healthy diet. Insulin resistance causes high blood glucose (sugar) and is the hallmark of type 2 diabetes, per an article published in March 2019 by StatPearls.

In a study published in October 2017 in the Journal of Community and Hospital Internal Medicine Perspectives, the flavonoids in dark chocolate were found to reduce oxidative stress, which scientists think is the primary cause of insulin resistance. By improving your body’s sensitivity to insulin, resistance is reduced, and in turn the risk of diseases like diabetes decreases.

Another study, published in January 2017 in the journal Appetite, showed that participants who rarely consumed chocolate had almost twice the risk of developing diabetes five years down the road, compared with participants who indulged in dark chocolate at least once per week.

While researchers agree dark chocolate possesses many health benefits, further study is needed to determine if there is a cause-and-effect relationship between chocolate consumption and diabetes risk.

4. Chocolate Is Good for Your Gut and May Help With Weight Loss

Eating chocolate every day probably seems like the last way to lose weight, but research suggests dark chocolate may play a role in controlling appetite, which in turn could help with weight loss. Neuroscientist Will Clower, PhD, wrote a book on the subject called Eat Chocolate, Lose Weight, which describes how eating a bit of dark chocolate before or after meals triggers hormones that signal to the brain you’re full. Of course, eating more than the recommended amount per day can counteract any potential weight loss, and eating dark chocolate will not counteract the effects of an overall unhealthy diet.

Past research has found that during digestion, chocolate behaves like a prebiotic (not to be confused with probiotic), a type of fiber that encourages the growth of beneficial bacteria in the gut. The more “good” microbes are in your system, the better your body is able to absorb nutrients as well as support a healthy metabolism, according to the Harvard T.H. Chan School of Public Health.

A study published in June 2021 in the Journal of the Federation of American Societies for Experimental Biology found that even milk chocolate could aid in weight loss by boosting metabolism and curbing appetite. However, the participant group was small (just 19 women), which means further research is needed to corroborate those claims. And it’s important to note that chocolate, especially milk chocolate, is high in calories so should be consumed in moderation — eating more won’t benefit you more.

5. It Fights Free Radicals and May Play a Role in Cancer Prevention

Evidence that dark chocolate possesses properties that could help protect against certain types of cancer is limited but growing. Antioxidants protect our cells from damage caused by free radicals, which are unstable oxygen molecules thought to be responsible for aging and disease, per previous research.

“When you have too many free radicals in your body, they start to attack your cells, and that can lead, over time, to low-grade inflammation and to some diseases — cancer, heart disease, and Alzheimer’s,” Dr. DuBost says.

According to the American Cancer Society, eating a diet rich in flavonoids, which chocolate is full of, can help prevent cell damage that is often the precursor to many cancers. Past research has found that of the many flavonoids in chocolate, one known as epicatechin is believed to be responsible for its cancer-fighting properties. Chocolate also tends to be a good source of magnesium, per USDA data, and a study published in January 2022 in the journal Cell found that the body’s immune cells can target abnormal or infected cells only in a magnesium-rich environment.

Still, most research is limited by using only animals or cell cultures, and the amount of chocolate needed to potentially yield preventative action against cancers is much higher than the daily recommended dose for humans.

6. It’s Good for Your Skin (in More Ways Than One)

The Harvard T.H. Chan School of Public Health lists vitamins and minerals dark chocolate is packed full of — like copper, iron, magnesium, and manganese, to name a few — that are also beneficial to your skin. Manganese, for example, supports the production of collagen, a protein that helps keep skin looking young and healthy. Several earlier studies have also found the high levels of antioxidants in dark chocolate may protect skin from the powerful ultraviolet (UV) rays emitted by the sun.

Other research failed to show any significant protective effects of antioxidant-rich chocolate against UV rays, but did show improvements in the elasticity of skin exposed to the sun, although the exact mechanism of this isn’t known.

7. Dark Chocolate May Send Good Cholesterol up, Bad Cholesterol Down

Dark chocolate is also touted as a cholesterol-lowering food, which explains why, in a study published in November 2017 in the Journal of the American Heart Association, a handful of almonds, dark chocolate, and unsweetened cocoa showed a significant drop in overweight and obese participants’ low-density lipoproteins (LDL), also known as “bad” cholesterol.

DuBost says the cocoa butter in dark chocolate may also play a part in raising high-density lipoproteins (HDL), or “good” cholesterol. Cocoa butter contains oleic acid, which is a monounsaturated fat — the same fat you find in heart-healthy olive oil, notes the National Library of Medicine. However, unlike olive oil, cocoa butter is also high in saturated fat, per the U.S. Department of Agriculture (USDA), which in excess can be harmful to the heart, further emphasizing the need for portion control.

Not to mention, many of the studies on chocolate and good cholesterol are short term, so it’s premature to say that chocolate is a cholesterol cure-all, DuBost adds.

8. Dark Chocolate Is Nutritious — and Delicious!

On top of all the other potential benefits, one thing is for sure: Dark chocolate contains a ton of nutrients. Of course, the darker the chocolate the better, but any 70 percent dark chocolate or higher contains antioxidants, fiber, potassium, calcium, copper, and magnesium, according to an overview published in December 2019 in the International Journal of Environmental Research and Public Health.

It also contains a good chunk of calories and fat, so be mindful of your daily intake. Each brand of chocolate is also processed differently; Amidor says going organic is always best because it’s grown without the use of chemical fertilizers and pesticides (look for Rainforest Alliance Certified products). She also recommends always checking the ingredient list to make sure you’re consuming chocolate with fewer and more natural ingredients.

How Much Dark Chocolate Can I Eat Every Day?

Science has proven dark chocolate can actually be good for your health. The key is portion control, and it must be dark chocolate.

What is the daily recommended amount of dark chocolate?

The recommended “dose” is approximately 1 to 2 ounces or 30-60g, experts say. Indulge in anything more than that, and you may be consuming too many calories.

A 1.45-ounce (41 gram) Hershey’s Special Dark Chocolate Bar has 190 calories. In comparison, if you ate a medium-size raw apple, you’d only take in 95 calories.

Therefore, don’t replace healthy foods with this treat. Just take into consideration you may be consuming a few extra calories even with the recommended amount.

Nutritional Content of a 70-85% Cacao Bar

What Does it Take to Burn Off These Calories?

Burning off the calories in a 170-calorie bar would require:

3 Reasons to Eat Dark Chocolate Every Day

1. Your Heart Loves It

What is it that makes dark chocolate desirable? The answer is plant phenols — cocoa phenols, to be exact.

Eating dark chocolate can help lower blood pressure if you have mild high blood pressure and you balance the extra calories by eating less of other things, say researchers in a report in The Journal of the American Medical Association.

Dark chocolate is also loaded with organic compounds that are biologically active and function as healthy antioxidants. These include polyphenols, flavanols, catechins, among others.

2. You Need Protection from Daily Radicals

The high levels of flavonoids — potent antioxidants — help protect cells and tissues from damage by free radicals. These radicals are unstable molecules that alter and weaken cells and often come from stress, poor diet, and the inevitable aging.

Dark chocolate also contains significant amounts of minerals magnesium and copper.

A 1.5-ounce bar provides 15 percent of the recommended daily allowance (RDA) of magnesium. Energy production, strong bones, relaxed muscles, and effective nerve transmission are all supported by Magnesium. That same bar also contains 34 percent RDA of copper. Copper helps the body create neurotransmitters and is associated with a lowered risk of cardiovascular disease.

3. You’re Happier With A Daily Dose of Cocoa

Chocolate and happiness have been coupled together as a “love food” since the Mesoamerican civilizations.

In those early times, chocolate was considered a luxury item and a valuable commodity. The elite made a drink of roasted cacao beans with cornmeal, vanilla, honey and chilies for those they loved.

Science has since found an actual chemical connection between chocolate and happiness. Chocolate contains phenylethylamine, a chemical that’s also released in the brain during moments of emotional euphoria. It also contains anandamide, a fatty acid neurotransmitter that makes you feel more relaxed and less anxious.

Choose Your Daily Dose Wisely

The darker the chocolate, the better. The reason dark chocolate gets all the accolades is that it contains lower added sugar and fats than milk or white chocolate. In addition, it’s higher in beneficial flavonoids.

Choose a bar with a minimum 70% cacao, and just remember — even the darkest of the dark chocolates must be consumed in moderation.

There you have it. Science says a daily dose of dark chocolate can be good for your health. No need to wait for a special celebration. Enjoy some today.

Want to learn more scientific tips and tricks about eating right and aging well? Here is your FREE A-Z guide on Living and Aging the Way You Want. Click the icon and get your copy today!

Should you be eating that much chocolate

Задание №9166.
Аудирование. ЕГЭ по английскому

Вы услышите 6 высказываний. Установите соответствие между высказываниями каждого говорящего A—F и утверждениями, данными в списке 1—7. Используйте каждое утверждение, обозначенное соответствующей цифрой, только один раз. В задании есть одно лишнее утверждение. Прослушайте запись дважды.

1. Chocolate is a necessary part of a human diet.
2. Healthy habits can help to cut down on sweets.
3. You shouldn’t include sweets in your shopping list.
4. Eating chocolate isn’t the only way to calm down.
5. The desire to eat sweets depends on the season.
6. A happy person never eats too much chocolate.
7. It’s easy to substitute chocolate with healthy options.

Решение:
Утверждение 5 (The desire to eat sweets depends on the season. — Желание есть сладкое зависит от сезона) соответствует высказыванию спикера A: «It’s especially hard when the weather is cold like in the autumn or in the winter when the cold wind is blowing.»

Утверждение 2 (Healthy habits can help to cut down on sweets. — Здоровые привычки могут помочь сократить потребление сладкого) соответствует высказыванию спикера B: «I stopped staying up late and it became much easier for me to avoid buying another bar of chocolate every day.»

Утверждение 7 (It’s easy to substitute chocolate with healthy options. — Шоколад легко заменить полезными продуктами) соответствует высказыванию спикера C: «Any serial for instance is a perfect source of carbohydrates and some fruits and vegetables, too.»

Утверждение 1 (Chocolate is a necessary part of a human diet. — Шоколад – необходимая часть рациона человека) соответствует высказыванию спикера D: «In my opinion, eating chocolate is just the easiest way to relieve stress and tension and to get to pleasure. There is nothing wrong with it.»

Утверждение 4 (Eating chocolate isn’t the only way to calm down. — Шоколад – не единственный способ успокоиться) соответствует высказыванию спикера E: «You see, I do yoga and meditate and drink a lot of chamomile tea.»

Утверждение 3 (You shouldn’t include sweets in your shopping list. — Не следует включать сладости в список покупок) соответствует высказыванию спикера F: «If you want to cut down on chocolate just don’t buy chocolates.»

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Источник: ФИПИ. Открытый банк тестовых заданий
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