ACTIVE BODY
CHOCS AWAY? Nutritional adviser Helen Cole on how to treat yourself more healthily this Easter WITH EASTER FAST approaching, chocolate is very much on all our minds. But, as we step into a more health conscious era, are we kidding ourselves when we hear that chocolate is good for us, or is this just a good excuse to eat as much as we like? And, are all chocolates created equal? Let’s look at some stats comparing small bars (100g) of milk and plain chocolate: MILK CHOCOLATE Calories
535kcal
PLAIN CHOCOLATE 70-85% CACAO SOLIDS 599kcal
Protein
8g
8g
Carbohydrates
59g
46g
Of which sugars
52g
4g
Fat
30g
43g
Saturated fat
19g
25g
Calcium
189mg
73mg
Iron
2.4mg
1.9mg
Copper
0.5mg
1.8mg
Manganese
0.5mg
1.9mg
Magnesium
63mg
228mg
Caffeine
20mg
80mg
Anti-oxidant power
(ORAC)7,519umol
TE/100g20,816umol TE/100g
HERE ARE SOME HIGHLIGHTS: • Both are high in calories, fat, saturated fat and sugar. • Plain chocolate actually contains more fat and saturated fat, but significantly less sugar, than milk chocolate. • As expected, milk chocolate is a good source of calcium, which is needed for strong bones and teeth. On the other hand, plain chocolate contains much more iron, magnesium, copper and manganese than milk chocolate. Copper and manganese play important roles in anti-oxidant reactions within the body. • Plain chocolate has four times more caffeine than milk chocolate. Caffeine may have negative effects, such as insomnia,
on caffeine-sensitive individuals. • ORAC is a scale that quantifies the anti-oxidant capabilities of various foods. The ORAC of plain chocolate is almost three times higher than that of milk chocolate. Cacao is a fabulous source of flavonoids, which are part of a powerful group of anti-oxidants known as polyphenols. Flavonoids may help to fight heart disease, cancer and ageing through their anti-oxidant boosting effect. SO, WHICH IS BETTER FOR US….? Although milk chocolate may taste great, it’s not nearly as good for you as plain chocolate is. This is because milk chocolate contains less of the original cacao bean than plain chocolate does. Although milk chocolate does contain some cacao solids, this is diluted with the addition of milk solids, cream and sugar. This is important because the more cacao, the more flavonoids, and the better for you the chocolate becomes. So choose dark chocolate varieties that contain at least 65% cacao. Having said that, plain chocolate is still very high in calories, fat and sugar. So, you still need to consume dark chocolate in moderation. Limit yourself to no more than half a small bar (or around 50g) per day. Flavonoids are also found in red wine, fruits and vegetables. So including more fruit and vegetables is a great way to promote cardiovascular health, and an occasional glass of red wine won’t hurt either! Cole Nutrition offers a full dietary analysis to identify the requirements for each individual, looking at current eating and lifestyle patterns or habits and identifying possible changes in realistic and achievable terms. Whatever your lifestyle, Cole Nutrition will endeavour to find the perfect balance for a happy, healthy you. If you would like to book a consultation or find out more about what we offer, contact Helen Cole on 07966 050193, email colenutrition@gmail.com or visit our website at www.colenutrition.co.uk. All information in this article is provided by Future Fit Training.
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21/02/2016 09:18