Chocolate is a favorite delicacy for many, but after a beautiful packaging, it can be a danger. How to choose a really high quality and safe chocolate among hundreds of options on supermarket shelves?
What is the minimum percentage of cocoa in chocolate?
According to the expert, the minimum is about 70% of cocoa. It is from this level of concentration that chocolate is enough flavonoids – strong antioxidants that maintain cardiovascular health and reduce inflammation.
85% cocoa – contain more flavonoids, less sugar. Meanwhile, 99% of cocoa – almost sugar -free, but such chocolate is very times and may be less acceptable.
How often can you eat dark chocolate?
20-30 g of dark chocolate (85%) is recommended 2-4 times a week.
The study showed that with chocolate (85%) for 3 weeks:
- Decreased negative emotions
- increased the diversity of the intestinal microbiota
- The psycho -emotional state improved
What ingredients should be?
It is worth looking for chocolate with the following ingredients:
- cocoa mass, cocoa butter
- brown sugar (moderately)
- Natural vanilla or vanilla extract
The following components are categorically undesirable:
- palm oil or hydrogenated fat – can affect lipid profile
- vanillin (artificial fragrance) – often used instead of real vanilla
- emulsifiers (E476 – polyglycerol polyiricicoate) – Safety of long -term consumption is still under investigation
- Maltodecstrin, Glucose Syrup – has a high glycemic index
The expert explained that the percentage of cocoa is cocoa mass and cocoa butter, but it does not guarantee a low sugar content. In some 70% cocoa chocolates, sugar is the first to contain, which means that it contains more than other ingredients.
A good option is not more than 20-25 g of sugar per 100 g of product. Ideally, the sugar is third or below.
Chocolate with sweeteners
Sweeteners can be appropriate if you avoid sugar (you have diabetes, insulin resistance, slimming). Alternatively, choose products containing sweeteners such as erythritol, stevia or allulose.
Aspartame and connalosis are not recommended – due to contradictory data on metabolic effects.
Chocolate and accessories in it
The following accessories are recommended:
- Nuts (almonds, Greek, hazelnuts)-omega-3, source of protein, fiber
- Loophilized berries – antioxidants, polyphenols
- Cocoa Beans (NIBS) – An additional cartridge of flavonoids
It is worth avoiding with the following accessories:
- Caramel, biscuits, truffle fillings, marshmallows – have a lot of sugar, trans fat and artificial additives
- Sugar Syrupe-often contains glucose-fructose syrup
Photos associative © canva
Source: https://www.bc.ua/
Hi, I’m a Kamil, Hitas.lt author. The passion for cooking, home coziness and personal well -being inspires me to share discoveries – recipes and tips on love for myself – with you, dear readers.
