February 5

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Healthy Chocolate – Science, Recipes, and Fibromyalgia

By Sue Ingebretson

February 5, 2019

autoimmune, avocado, berries, cacao, chocolate, chronic illness, cocoa, Cravings, fatigue, fibromyalgia, fudge, gut health, honey, mousse, pain, plagiarize, ProHealth, Recipes, science

The Science of Chocolate. How does fibromyalgia fit in? The dark side of this velvety luscious treat turns out to be its best asset. Dark chocolate is not only delicious, it’s also nutritionally-supportive for both body and mind. I’ve written about chocolate a lot. A whole lot. Why? It’s what interests my readers. In fact, my chocolate articles are the most plagiarized work I’ve ever created.

 

Like I should be honored?

 

The jury’s still out about that. (I actually wish a jury existed that could stop fake info sites that feature stolen work.) I digress. But, what I do know is this:

 

I’m interested in chocolate and you are too.

 

Chocolate, Science, Recipes, and Fibromyalgia

 

In this comprehensive (some may say encyclopedic) article, you’ll get the whole shebang. What science says, what varieties are best, healthy (and tastily decadent) recipes, usage ideas, and the vital difference between cocoa and cacao. Pick and choose what topics interest you the most. 

 

Enjoy!

 

Oh, For the Love of Chocolate

 

Do you love chocolate as I do? If so, then you’ll be happy to know that chocolate can actually love you back. When you’re dealing with fibromyalgia, chronic illness, and other health challenges, it might be difficult to decipher what’s best for you regarding nutrition plans, fitness programs, and health supplements. But I can usually get a simple thumbs-up when it comes to my endorsement of chocolate as a health food.

 

Yep – chocolate can even qualify as super healthy.

 

Add healthy chocolate to your superfood list.

 

Of course – as with all nutrients – quality matters. Dark, antioxidant-rich, chocolate that’s minimally processed is best. Raw and unprocessed is even better.

 

More details to come, but for now, let’s look at the benefits.

 

What makes dark chocolate healthy?

 

HEART HEALTH:
Dark chocolate is known for improved blood pressure, blood flow, and may even help with the prevention of blood clots and hardening of the arteries. (1)

 

BRAIN HEALTH: 
Dark chocolate improves blood flow to the brain which may help in the prevention of strokes while also improving mental clarity, memory, learning, and focus. The antioxidants present in dark chocolate protect against free radicals and rapid aging of the brain. These benefits are also linked to a reduction in the risk of dementia, lowered insulin resistance, and improved performance in seniors suffering from mild cognitive dysfunction. (2)

 

ANTIOXIDANTS:
We’ve already pointed out that dark chocolate is rich in powerfully healing antioxidants – including flavonoids. Our typical daily lives are filled with activities, foods, and environmental exposures that lead to oxidative stress. Antioxidants provide powerful protective healing compounds that ward off the negative effects of free radicals. Antioxidants can potentially play a role in the prevention of diseases including cancer.

 

For additional information on antioxidants, free radicals, phytonutrients, and much more, check out this article – Phytonutrients Fighting for Fibromyalgia Recovery

 

THEOBROMINE, VITAMINS, AND MINERALS: 
Theobromine is present in dark chocolate, such as cacao powder, and acts as a mild stimulant similar to caffeine. It’s important to note that theobromine is not caffeine and exhibits valuable differences. Its stimulating effects are much milder than caffeine (about 10 times weaker) and do not affect the central nervous system. (3) Interestingly, theobromine may help in suppressing coughs as well as hardening tooth enamel.

 

Dark chocolate is also known for high concentrations of magnesium, potassium, iron, copper, manganese, selenium, and zinc.

 

Which Chocolate is Best?

 

If the benefits listed above have you jonesing for a chocolate bar, here’s what you need to know before rushing to your corner market. We’ve already mentioned that the healing properties present in chocolate are found in dark chocolate.

 

Here’s why:

 

Dark chocolate typically has less (if any) sugar.

Sugar is an anti-nutrient, meaning it works against the nutrition found in natural foods. When sugar is added, it creates its own havoc in the body leading to inflammation, weight gain, cognitive dysfunction, and increased risk of disease. Therefore, choose chocolate that has very low, or no sugar added.

 

Dark chocolate may contain healthier fats.

Milk chocolate is often made with cheap vegetable oils rather than real, cacao butter or healthier fats. Pay attention to labels that sidestep defining their products as milk chocolate and instead identify them as “chocolate candy,” or “made with chocolate.”

 

Dark chocolate may be less processed.

The chocolate found in milk chocolates is cooked with high heat and oftentimes subjected to chemical processing. Look for minimally processed, or raw dark chocolate. The same rule applies here as with many other healthier food choices – look for fewer ingredients!

 

Dark chocolate may have fewer chemical additives.

In general, dark chocolates are less likely to contain the numerous chemical additives, stabilizers, and artificial flavorings as do mass-produced milk chocolates. Of course, read the labels to determine what’s in the chocolate you purchase.

 

Dark chocolate is more likely to contain cacao rather than cocoa.

The term, cacao usually refers to minimally processed (or raw) chocolate. Cocoa, on the other hand, refers to heated and chemically processed chocolate (alkali processed or Dutch processing). The nutritional benefits listed above are attributed to the cacao form of chocolate and are greatly reduced (or even eliminated) when processed cocoa is used.

 

For more information on the difference between cacao and cocoa (as well as some tasty chocolate recipes), check out this Velvety Luscious Decadent Tasting Health Food article that includes recipes! 

 

In a nutshell, the things that destroy the health benefits of real chocolate are the very things typically found in milk chocolate: sugar, unhealthy oils, chemicals, and high heat processing.

 

What’s New in the World of Science and Dark Chocolate?

 

I’m so glad you asked.

 

One area of study that’s recently come to light is the impact of dark chocolate on gut health. Scientific studies are all abuzz about the friendly bacteria in our gut biome and how this can be enhanced by chocolate.

 

The antioxidants specifically studied in this research are called polyphenols. Due to particle size, polyphenols aren’t easily absorbed in the digestive system. (4) Healthy gut bacteria love to feast on some polyphenols more than others.

 

The super-helpful molecules that are preferred by gut bacteria are found in blueberries and black tea. The polyphenols found in these foods are easily broken down in the digestive system creating a healthier balance of gut bacteria, reduced inflammation, and healthier digestion as a whole.

 

Now, healthy dark chocolate can be added to that list! The polyphenols found in healthy cacao powder have been shown to break down easily creating improvements in intestinal inflammation, reduction in food cravings, as well as increasing levels of satiety. (5)

 

Dark Chocolate Can Contribute to Improved Gut Health

 

Healthy chocolate can actually reduce unhealthy food cravings while creating a sense of fullness and satisfaction.

What a win/win combination!

 

Ready for Simple and Healthy Chocolate Recipes?

 

If you’d like to get some chocolatey creative juices going in your own kitchen, try out this Fibro-Friendly Fudgy Recipe

 

My favorite way to experiment in the kitchen is simply by mixing these basic THREE ingredients to come up with tasty flavor combinations. All it takes is a healthy fat, healthy cacao powder, and a sweetener of choice (if desired). From there, select any other favorite flavor or add-in, if you like.

 

Mix:  

  • ¼ cup melted coconut oil,
  • ½ cup or more of raw, cacao powder
  • Add your favorite sweetener (experiment with raw, unrefined stevia, raw honey, pure grade B maple syrup, etc.)

 

From there, perhaps add in some natural vanilla extract and a pinch of sea salt.

 

Feel free to mix in chopped nuts, seeds, dried berries, or raw fruit.

 

Pour into molds, mini-cupcake liners, or simply onto parchment or waxed paper and cool.

 

This experimentation is not only fun but tasty too 😉

 

Here’s another option that involves fresh berries. Delicious!

 

Berry Sweet Chocolate Surprise

 

And, whatta winning antioxidant combo when avocado is paired with cacao. Create this creamy mousse in your own kitchen.

 

Creamy Mousse Recipe

 

The Loaded Question: How Much Chocolate Should I Eat?

 

A general rule of thumb says about an ounce per day of a healthy dark chocolate bar is sufficient to receive adequate nutritional benefits. (6)

 

But, here’s the real deal.

 

One of the beautiful things about whole, natural foods is that nature itself regulates our consumption of it. Real, dark, healthy, unprocessed chocolate is quite bitter. This is built-in portion control! Bitter foods are naturally non-addictive and not conducive to overeating.

 

It’s the added sugar, unhealthy oils, and 

craving-creating added chemicals that lead to 

consuming chocolate in unhealthy amounts.

 

Therefore, if you feel inclined to overeat your chocolate, check the label. Better yet? Make your own.

 

Why is All of This Chocolate News Good for Those Dealing with Fibromyalgia?

 

I don’t need to tell you that three hallmark symptoms of fibromyalgia include whole body inflammation, poor digestive health, and cognitive dysfunction. If healthy, dark chocolate can help with all of these symptoms — and more – why not give it a try?

 

Try adding raw cacao powder to your smoothies, breakfast quinoa porridge, and to your own healthy dessert creations. Who knows what amazing concoctions you may invent?

 

I’ll leave you with one more fun fact for the day. The very writing of this article is fueled by chocolate!

 

Seriously. Right now, I’m nibbling on some healthy, dark chocolate for a bit of a pick me up and focus while writing. If you’d like to know more about my preferred chocolate and a review of my top three favorite brands, check out this article, Chocolate: Junk Food to Superfood

 

Happy healthy nibbling!

 

 

References: 

1 http://www.fitday.com/fitness-articles/nutrition/healthy-eating/6-health-benefits-of-dark-chocolate.html

2 https://bebrainfit.com/benefits-dark-chocolate/ 

3 http://www.phytochemicals.info/phytochemicals/theobromine.php

4 http://articles.mercola.com/sites/articles/archive/2014/12/08/gut-microbes-make-dark-chocolate-healthy.aspx

5 http://www.npr.org/sections/thesalt/2014/03/18/290922850/chocolate-turns-into-heart-helpers-by-gut-bacteria

6 http://www.med.umich.edu/umim/food-pyramid/dark_chocolate.html

 

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This article is my original work and first appeared at ProHealth.com. It is reprinted with their kind permission and may be viewed HERE.  

 

 

Or click HERE ( https://rebuildingwellness.com/stop-pain-guide/)

 

 

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"True Healing requires a combination of healthy nutrition, healthy body movements, and emotional wellness. This is what I call the Restoration Trio" 
~ Sue Ingebretson