How to eat chocolate to be healthy and not gain weight?
In recent years, more and more people are saying: chocolate is actually healthy - especially dark chocolate, which is not only low in calories, can help you lose weight, but also has anti-inflammatory and antioxidant properties, and is simply a super food.
Chocolate for weight loss It may be a misunderstanding
Many people have heard that "black chia can help you lose weight".
Indeed, some studies have found that black chocolate has some appetite suppressing effect. This effect is partly due to caffeine and partly due to the smell of cocoa. Just smelling dark chocolate, without even eating it, makes a person feel fuller; smelling milk chocolate is almost useless.
In addition to suppressing appetite, the glycemic index of dark chocolate is relatively low compared to other dessert snacks.
However, these tests have limitations and limited guidance. And you can't just munch on chocolate whenever you want to eat.
Chocolate itself is a small calorie bomb - dark chocolate is even higher.
Most types of chocolate contain about 30 to 50% fat and more than 40% carbohydrates.
Even the dark chocolate is one-third fat and half carbohydrate. If you think you can lose weight by eating dark chocolate, the end result is definitely - fat.
Is there no health benefit of chocolate? Where do all the reasons for the popularity come from?
Chocolate How many of the benefits are true?
At first in South America, the raw material for chocolate, the cacao bean, was a beverage. Later, it came across the ocean to Europe as a beverage. That is, until 1828, when the cacao bean press was invented.
Once the machine was pressed, the cocoa beans were squeezed into two parts (simply understood).
One is cocoa butter, which is almost entirely fat.
The other one is the leftover "cocoa cake block", which is cocoa powder when pounded.
The "chocolate" we eat is actually a combination of cocoa butter, cocoa powder, plus sugar, cream, spices and other ingredients.
Whether the chocolate you are holding is "healthier" or "less healthy", the ingredients are critical.
1.Health Plus. Cocoa powder
Since a large part of the fat is squeezed out, the calorie content of cocoa powder is reduced considerably, but the "essence of cocoa", especially nutrients such as phytochemicals, minerals and fiber, is still mostly retained.
2.Health Controversy Item. Cocoa butter
Cocoa butter contains about 60% saturated fat. This percentage is much higher than various commonly used frying oils and even exceeds that of lard, approaching coconut oil and palm oil.
3.Health minuses. Cocoa butter substitute, added sugar
The original cocoa is full of flavor, but it is also bitter. In order to suit the taste of the public, mainstream products add a lot of sugar.
In addition, because cocoa butter is more expensive, some products will replace the cocoa butter with hydrogenated vegetable oil to make "cocoa butter substitute" chocolate.
Even with more cocoa powder and less sugar, the relatively healthier black chocolate still has both benefits and problems.
The iron content of dark chocolate is quite high. Eating two small pieces (about 28 grams) of dark chocolate with 70 to 80 percent cocoa content can provide about 20 percent of an adult's daily iron requirement.
Some studies also suggest that dark chocolate has antioxidant and anti-inflammatory properties that can prevent many chronic diseases. Currently, however, the evidence for this is not solid.
But the issue of fat cannot be ignored. Even in dark chocolate, which is more than 80%, fat accounts for 40%, half of which is saturated fat. Eating about 50 grams a day, the intake of saturated fat reaches the healthy limit for that day.
How to eat chocolate to be healthy and not gain weight?
If you like the flavor of chocolate, try unsweetened pure cocoa powder
It has about 400 kilocalories per 100 grams, with a lower fat ratio and more "cocoa extract", and a small amount can bring a rich chocolate flavor.
It is good for making milk, yogurt and snacks. No more than 10 grams of cocoa powder per day will have a weak contribution to weight gain.
If you like the silky texture of chunky chocolate, just control the amount
You can substitute chocolate for other dessert snacks occasionally, but do not exceed 25 grams per day (about two Ferrero's). The amount of calories from snacking should not exceed 200 kcal per day, which is less likely to make you fat.
You can't lose weight by eating dark chocolate, but you can eat chocolate in moderation to lose weight. It is recommended to choose dark chocolate with more than 70% cocoa content, which is relatively healthier (and more bitter, and less likely to eat more ......).
It is also recommended to choose chocolate with less sugar or no sugar. Some products try to replace added sugar with relatively healthy dietary fiber (such as inulin, resistant dextrin).
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