This Friday we pick dark chocolates for our Friday Food Talk series. Chocolate is always a winner when it comes to celebrating Valentine’s day. It can be healthy too if dark chocolate is your choice. We decided to take a deeper look into dark chocolate popularity and put into test with our Food Coach!
Note: We did not test any particular brand. We picked a generic dark chocolate in USDA data base on ESHA food processor software with 1 oz as a serving size. Below were our findings.
Red Dot | Watch out food
With these healthy qualities:
- Moderate in calories per serving
- Contain zero trans fats.
- Healthy balance of sodium
- Healthy balance of total carbohydrates
- Healthy balance of fiber
- Good source of iron
- Healthy balance of additives
- No artificial flavor or color
However, this food was rated as a red dot food due to its following unhealthy qualities that may have negative health effects if consumed unconsciously!
- High in fat
- *Fat is essential to health. But Food Coach recommends about 3-7 grams of total fat per 100-125 calories on a general healthy diet.
- High in saturated fat
- Food Coach recommends no more than 1-1.5 grams of saturated fat per 100-125 calories on a general healthy diet. Pay attention to saturated fat in your diet as they tend to increase cholesterol level and can increase the risk of heart disease.
- High in added sugars
- Chronic consumption of high sugar diet can lead to health problems such as weight gain, type 2 diabetes and heart disease. Food Coach recommends no more than 2.5 grams added sugar (5% of daily value) per 100-125 calories on a general healthy diet. World Health Organization recommends no more than 10% of an adult’s calories should come from added sugars.
Also please be aware that –
food seems low in protein for its calorie level.
- This food is not a significant source of Calcium. Make sure you get this nutrient in your diet from other healthy food sources.
- This food is not a significant source of Vitamin D. Make sure you get this nutrient in your diet from other healthy food sources and some sunlight exposure.
- This food is not a significant source of Potassium. Make sure you get this nutrient in your diet from other healthy food sources.
Food Coach’s recommendations:
Dark chocolates can be incorporated into your diet but should be consumed with caution to be in balance with your daily caloric and nutrients need. Excessive consumption may have negative health effect such as weight gain/obesity due its high caloric value. No one food is perfect so you need to include foods from all food groups on a general healthy diet (whole grains, whole fruits, vegetables, lean meats, eggs, fish, beans, legumes, lentils and low fat dairy) with minimally added sugar, fat, salt and other food additives. Purchase our Medical Nutrition Therapy for the nutrition plan that is right for you! Use the coupon ( MNT20 ) to receive 20% off the services
Dark Chocolate fun facts:
- Most dark chocolate are high in flavonoids which is associated with a lower risk of heart disease. Some studies also suggest chocolate or cocoa consumption is associated with a lower risk of insulin resistance and high blood pressure in adults. https://www.heart.org/en/news/2019/02/12/are-there-health-benefits-from-chocolate
- According to a study, eating almonds (nearly one-third a cup of almonds a day) either alone or combined with (almost one-quarter cup of dark chocolate and 2 1/3 tablespoons of cocoa a day) may reduce a risk factor for coronary heart disease. https://www.heart.org/en/news/2018/05/01/eating-almonds-and-dark-chocolate-lowers-bad-cholesterol