Healthy Ways to Incorporate Dark Chocolate into Your Diet

Most of us probably don't need much convincing to consume more chocolate, but more research shows the health benefits of eating dark chocolate. Chocolate is an excellent source of antioxidants and minerals and can lead to a healthier heart, brain and gut. But gaining the health benefits of chocolate doesn't mean eating any chocolate, but eating the right kinds of chocolate and finding ways to incorporate it into your diet. 

The Benefits of Dark Chocolate

To reap the benefits of chocolate, you need to find dark chocolate bars or powder with at least 70 percent cacao. You can purchase dark chocolate with up to 100 percent cacao, but the higher percentage of cacao in the bar, the more bitter the chocolate will taste. You also want to look at the ingredients. Stay away from bars containing sugar and dairy, such as milk, butter and whey.

Dark chocolate contains natural antioxidants called flavonoids that are also commonly found in fruits and vegetables. These antioxidants help lower blood cholesterol levels and blood pressure resulting in a reduced chance of developing heart disease. Dark chocolate is also full of zinc and magnesium, which the body needs for proper growth and development.

There have also been studies to suggest dark chocolate may improve brain function by enhancing blood flow to the brain. Another research study found dark chocolate has properties to reduce gut inflammation and promote healthy bacteria growth.

Incorporating Dark Chocolate into Your Diet

Eating dark chocolate bars with at least 70 percent cacao is the best way to reap the health benefits, but the more cacao in a chocolate bar, the more bitter the taste. Here are some ways to incorporate chocolate into your diet in a healthy and tasty way.

• Hot chocolate- Instead of making hot chocolate with sugary cocoa mixes, you can make homemade hot chocolate with cacao powder. Add 1/4 cup of unsweetened cacao powder, ¼ cup of granulated sugar and 1/3 cup of water in a saucepan over medium heat. Stir the mixture while it heats and bring to a simmer. Once it's simmering, reduce the heat and stir in 4 cups of non-dairy milk. Remove from heat and enjoy.
• Chocolate yogurt- If you're looking for something new to put in your yogurt, try some melted dark chocolate. Heat a dark chocolate bar until it has a liquid consistency. Pour the chocolate into plain Greek yogurt and stir. For some extra flavor, add in blueberries, strawberries, and a handful of granola pieces.
• Chocolate fruit- You can also use melted chocolate to drizzle on fruit. Put some melted chocolate on your favorite berries and let sit until cooled. You can also cut up bananas, dip them in melted chocolate and then freeze them for a refreshing summer treat.
• Chocolate and nut butter- Nothing goes better together than chocolate and peanut butter. You can spread your favorite nut butter onto a chocolate bar, or you can melt the chocolate and mix it into nut butter for a chocolaty spread. Use the chocolate nut spread on toast, muffins, crackers or fruit.
• Raw chocolate mousse- If you want to create a healthy take on a popular chocolate dessert, try natural chocolate mousse with just four ingredients: avocado, pure maple syrup, non-dairy milk and raw cacao powder. Start by blending two large avocados, 1/3 cup of maple syrup, ½ cup of raw cacao powder and ¼ cup of almond, coconut, or soy milk. Place the blended contents into a cup and let set in the fridge for at least one hour. You can also substitute the maple syrup for honey and add vanilla extract for some extra flavor.

How Visiting Angels Can Help

If you would like assistance with including more nutritious ingredients in your meals and maintaining your independence, the Visiting Angels Foley team can help. Our compassionate caregivers assist clients with everything from grocery shopping to meal preparation and kitchen cleanup. We also provide light housekeeping, transportation to doctor's appointments and personal grooming services. If you're living in the Alabama Gulf Coast, including Gulf Shores or Orange Beach, and you'd like to learn more about our home care services, give us a call at 251.517.9700