CHOCOLATE is, without a doubt, one of the most popular guilty pleasures enjoyed by every culture — young and old. Some people love chocolates so much that they have to have some every day!
When it comes to eating healthy, chocolate can be a bone of contention. Many feel conflicted on whether they should indulge in it or not as they are afraid it will derail their good eating habits which they have strived so hard to put into practice. Eating healthy is about moderation, balance and sensible portions. So if you are a fan of chocolate, you may not have to totally deprive yourself, as it is possible to be part of your healthy diet.
CHOCOLATE MAKING IN A NUTSHELL
Historically, chocolate dates back to as far as 2000 BC, where it is believed that early civilisation Mayans from Central America consumed it as a fermented beverage mixed with spices and wine.
Nowadays, chocolate manufacturers process the cocoa to yield various parts of it. First, they extract the cocoa seeds from the pod, ferment it and roast it to form cocoa beans. From there, the shell of the bean is discarded from the cocoa nibs (also known as the “meat” of the cocoa in the industry).
The cocoa nibs are ground into a liquid known as chocolate liquor, which is then further separated from the fatty part of the cocoa bean, known as cocoa butter.
Manufacturers further process the chocolate liquor to finally get the cocoa solids and chocolate that is used to make chocolate bars.
The other part of the cocoa bean that has the nibs removed is then ground into cocoa powder that is commonly used in baking and for making chocolate beverages. So that’s how we get all the various cocoa products from the different parts of the cocoa bean.
TYPES OF CHOCOLATE
When you go to the confectionery aisle in your supermarket, you will notice the various types of chocolate such as dark, milk and white chocolate.
In industry terms, dark chocolate has an average of 50 to 90 per cent cocoa solids, cocoa butter and sugar.
Milk chocolate has about 10 to 50 per cent cocoa solids, cocoa butter, milk and sugar. As for white chocolate, it does not contain any cocoa solids. Instead it only has cocoa butter, milk and sugar.
I used to like milk chocolates as a child, but now I prefer the bold, bitter taste of dark chocolate more and more.
HEALTH BENEFITS OF CHOCOLATE
Nutrition researchers have acknowledged that cocoa is rich in a natural compound known as flavanols. Flavanoids are a group of phytonutrients found in almost all fruit and vegetables. This has spurred nutritional research into the health benefits of cocoa as part of a well balanced diet.
Dark chocolate has about two to three times more flavanol content compared to milk chocolate because it has a higher percentage of cocoa solids.
Research shows that flavanols have heart-protecting qualities. They help to relax blood vessels to improve blood flow in the body, which in turn may help to lower high blood pressure.
A study by Canadian researchers on 44,489 participants who ate chocolate, found that they were 22 per cent less likely to have a stroke compared to those who don’t eat chocolate.
Researchers from the Harvard Medical School found that drinking two cups of hot chocolate a day improved blood flow to the brain. This, they believe, could potentially help reduce the incidence of memory decline as we age.
HEALTHY EATING WITH CHOCOLATE
As the main ingredients in chocolate is usually added fat and sugar, it’s important to know how to choose a better choice.
Read nutrition labels on the packaging and look for a choice that is at least a minimum of 70 per cent cocoa to get the most amount of beneficial flavanols. Plus you don’t have to eat a large amount of chocolate. A sensible serving would be no more than a 30 gramme piece. With its rich flavour, think of savouring it! Here are some serving suggestions:
* Make your own hot chocolate drink by gently warming up a cupful of low fat milk in a small pot on low heat. Just as it starts to bubble at the rim, turn off the heat and whisk in two heaped teaspoons of 100 per cent cocoa powder (which you can buy from the baking section of the supermarket). Lightly sweeten with one to two teaspoons of sugar if you like.
* Melt some dark chocolate with a little milk to make a sauce. Serve it with strawberries for an elegant snack. Or use the sauce as a topping for your home made pancakes, scones, waffles or French toast.
* Grate some chocolate into your hot, steaming bowl of oatmeal, topped with fresh fruit and nuts.
* Mix a tablespoon of chocolate chips with a ¼ cup of baked nuts for a power packed snack.
* Blend chilled milk, cocoa powder and a frozen banana together to make a delicious smoothie.
* Enjoy a small square or two of dark chocolate by letting it slowly melt in your mouth as you relax with a cup of tea.
*Indra Balaratnam is a consultant dietitian who believes in simple practical ways to eating well and living healthy. She can be reached at indra.balaratnam@gmail.com