高カカオチョコレートの魅力と期待できる効果とは？ 選び方や注意点も解説！
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Table of Contents What benefits can be expected from cacao polyphenols? Be careful when eating high cocoa chocolate. Points to consider when choosing high cocoa chocolate |
High cacao chocolate is a food with many health and beauty benefits. However, many people may vaguely know that it is good for the body, but may not be familiar with the nutrients and their effects.
This article explains the definition of high-cacao chocolate, the effects of cacao polyphenols, cautions for eating it, and how to choose low-sugar chocolate. We hope you will find it useful in creating a new eating habit.
What is high cocoa?
You have probably heard that “high cacao chocolate is good for beauty and diet. But what ingredients are good for the body? We will explain what high cacao is in the first place, focusing on nutrients such as sugar content and polyphenols.
What is cacao in the first place?
Cacao is a plant of the mallow family with the scientific name “Theobroma cacao Linnaeus. The cacao bean in its fruit is the raw material for chocolate and cocoa. It has long been noted for its high nutritional value and has been used as a medicinal beverage.
Cacao was selected along with coconut and maca in the Primary Superfoods 10, a list of 10 foods selected by the Japan Superfoods Association that are particularly nutritious and beneficial for maintaining good health.
*Reference: Japan Superfoods Association.
High cacao” is defined as cacao content of 70% or more
Although there is no clear standard for “high cacao” chocolate, it is generally considered to have a cacao content of 70% or more. Products on the market with “high cacao chocolate” on the package usually have a cacao content of 70% or more.
The higher the cacao content, the more effective it is in limiting carbohydrates. In the case of a chocolate product from a major manufacturer with 76% cacao content, the sugar content per 5.0 g is 1.6 g. However, a product with 86% cacao content has 1.0 g of sugar.
With this level of sugar content, as long as you are careful not to eat too much, you can easily incorporate it into your diet as a snack or dessert while you are working on sugar restriction or dieting.
High cocoa” is rich in cocoa polyphenols
Cacao is rich in nutrients such as dietary fiber and iron, but the most important nutrients are polyphenols. Cacao polyphenols contained in cacao are a type of plant-derived polyphenol with strong antioxidant properties.
Antioxidant action refers to the suppression of reactive oxygen species generated in the body and the prevention of cell damage. Reactive oxygen species increase due to ultraviolet rays, stress, and poor diet, but can be reduced by eating foods with antioxidant properties in moderation.
Polyphenols are one of the nutrients that are difficult to obtain from food. The amount found in natural foods is low, and it is not easy to obtain sufficient amounts through normal diet alone.
Therefore, it is recommended to actively consume polyphenols by eating cacao, which has a high polyphenol content. High cacao chocolate is an easy and tasty way to consume polyphenols.
What benefits can be expected from cacao polyphenols?
What health and beauty benefits do the rich nutrients in cacao provide? From here, we will explain the specific effects that can be expected, such as prevention of arteriosclerosis, improvement of high blood pressure, beauty effects, improvement of constipation, and improvement of blood sugar levels!
Prevention of arteriosclerosis and improvement of hypertension
Cacao polyphenols are believed to prevent oxidation of LDL (bad) cholesterol. By reducing oxidized LDL cholesterol, it is expected to prevent clogging and narrowing of arteries and maintain smooth blood flow.
Examples of expected effects
Cold and swollen hands and feet will be reduced.
Reduced accumulation of fatigue
Reduce the risk of stroke (cerebral infarction or cerebral hemorrhage)
In addition, cocoa polyphenols are believed to widen blood vessels, which may help lower blood pressure. This may reduce the risk of high blood pressure by improving the flexibility of blood vessels and facilitating the flow of blood.
Examples of expected effects include.
Reduction of headaches and dizziness caused by sudden rises in blood pressure
Reduced heart strain, which may reduce the risk of heart palpitations and shortness of breath.
Reduced stress and relaxation
In this way, cacao helps us to live our daily lives with vitality.
Beautiful skin and improved bowel movements
Cacao polyphenols are believed to have antioxidant properties that suppress active oxygen. This may help reduce skin damage caused by ultraviolet rays and stress, and help maintain firm skin.
Examples of expected effects
Prevention of blemishes and wrinkles
Reduction of dullness of the skin
Prevention of rough skin
The dietary fiber contained in cacao helps regulate the intestinal environment. Dietary fiber is a nutrient that increases the number of good bacteria in the intestines, activates the natural movement of the intestines (the movement of the intestines to push out food), and facilitates bowel movements.
Examples of expected effects
Relieves constipation and smooth elimination of waste products from the body
Suppresses the rise in blood sugar levels
Cacao polyphenol will have a positive effect on those who are conscious of beauty and health.
Improved blood sugar levels
High cocoa chocolate is a low GI food and is expected to suppress the rapid rise in blood glucose levels. High cocoa chocolate is low in carbohydrates.
High cocoa chocolate is low in carbohydrates and also contains dietary fiber, making it an easy food to stabilize blood glucose levels. When consumed in moderation, the following benefits can be expected
Examples of expected effects
Prevents excessive insulin secretion, which can be expected to suppress the accumulation of body fat.
● Helps reduce post-meal drowsiness and lethargy, making it easier to stay focused.
Prevents hunger pangs and makes it easier to tolerate snacking.
Prevents spikes in blood glucose levels, thereby reducing the risk of diabetes.
In this way, high cocoa chocolate can be expected to have health benefits by improving blood glucose levels.
Be careful when eating high cocoa chocolate.
High cocoa chocolate is a healthy food, but there are some important points to keep in mind when eating it. The three main points are as follows.
High cocoa chocolate is high in calories.
The effects of cocoa polyphenols do not last long.
There is a possibility of caffeine overdose.
Each of these cautions is explained below, along with measures that can be easily implemented.
High cocoa chocolate is a healthy food, but there are some important points to keep in mind when eating it. The three main points are as follows.
High cocoa chocolate is high in calories.
The effects of cocoa polyphenols do not last long.
There is a possibility of caffeine overdose.
Each of these points is explained below, along with measures that can be easily implemented.
Understand that high-cacao chocolate is high in calories.
Although high-cacao chocolate offers a variety of health benefits, it is important to note that it is high in calories. The high calorie content is due to the abundance of cacao butter, a fatty ingredient. Be careful not to overeat it, as it will be stored as body fat.
However, stearic acid, the main component of cacao butter, is not easily metabolized in the body and does not easily raise cholesterol levels in the blood. The other fatty components, palmitic acid and oleic acid, are considered less harmful to health than common animal fats (lard and butter).
Therefore, if you eat with an awareness of the guideline calories, it will have little effect on weight gain or body fat accumulation. Although there is a balance with other meals, enjoy a target of 200 calories per day.
Eat several times daily
Cacao polyphenols do not remain in the body for long and are not expected to have lasting effects. Water-soluble polyphenols are metabolized and absorbed by the body immediately after ingestion, but most of the main component, epicatechin, is eliminated within 24 hours of ingestion.
For this reason, it is recommended to eat several portions of epicatechin every day to produce a lasting effect; once a daily intake has been determined, it should be divided into two or three portions.
However, if you eat little by little, you may complain that you do not feel satisfied or that you get hungry quickly. In this case, we recommend high cocoa chocolate with almonds or nuts. They will give you a sense of satisfaction and prevent you from overeating.
Almonds are certified as a “superfood”, second only to the 10 primary superfoods with particularly high nutritional value introduced earlier. Chocolate and almonds complement each other in their nutritional content, creating a synergistic effect not only in taste but also in health.
Checking the Caffeine Content of High Cacao Chocolate
Cacao beans contain caffeine. Therefore, it is important to note that high cacao chocolate has a higher caffeine content than regular chocolate. Chocolates in the 70% cacao range contain about 3.4 times as much caffeine as those containing less than 45% cacao.
Excessive caffeine intake can cause dizziness, insomnia, and diarrhea. In particular, the recommended daily intake for pregnant and lactating women is low, limited to about 200 mg.
This amount is equivalent to 3.6 chocolate bars in the 70% cocoa range. Some people may think this amount is safe, but this does not take into account other caffeine intake such as coffee or tea, so the actual amount of chocolate consumed will often be much less.
Moderate amounts of caffeine intake can reduce drowsiness, improve concentration and alertness, promote fat burning, and improve blood flow, among many other benefits. Be aware of appropriate amounts and eat high cocoa chocolate.
Points to consider when choosing high cocoa chocolate
As mentioned earlier, the cacao content of most high cacao chocolate is in the 70% range, but if you expect high benefits, choose a type with a higher content.
However, higher cacao content does not necessarily mean higher cacao polyphenol content. This is because cacao content includes all ingredients derived from cacao. For example, high cacao chocolate, which contains more cacao butter, contains less cacao polyphenols. Nutrients also vary depending on the variety and region of cacao.
Another thing to keep in mind is that high cocoa chocolate and non-sugar chocolate are two different things. Non-sugar chocolate does not contain sugar, lactose or other sugars, but it does not necessarily have zero sugar content. Nor does it have a high cacao content.
To select good quality high cacao chocolate, it is important to choose products that are made from high quality cacao beans that make use of polyphenols and minerals and are clearly labeled as high cacao (70% or more content).
Recommended low-sugar chocolate
If you want to enjoy chocolate but are concerned about the sugar content... low-sugar chocolate is the perfect solution. Here we introduce some of the recommended chocolate sweets from NATUVIEW, a brand specializing in keto foods, that are both delicious and low in sugar.
Amandes chocolates
Amande Chocolat is a low-sugar sweet that combines savory almonds and rich chocolate.NATUVIEW's Amande Chocolat is not only delicious, but also has 86% less sugar content.
Caramelized almonds are coated with 72% cocoa dark chocolate. Naturally derived maltitol and erythritol are used as sweeteners to reduce sugar content.
Almonds are rich in vitamin E and dietary fiber, and the synergistic effect of high cacao polyphenols is expected to support health and beauty. Because it is also satisfying to eat, it is recommended for those who are looking for a satisfying sweet even while on a diet.
Click here for the Amandes Chocolat product page
mixture of chocolate, cream and liquor, used in truffles, ganache, etc.
NATUVIEW's raw chocolate is characterized by its rich flavor and smooth texture. As with the aforementioned Amandes chocolates, only high-quality cacao beans rich in the original aroma and naturally occurring components (polyphenols and minerals) of cacao are used in the chocolate.
NATUVIEW, a brand specializing in keto food, uses the bean-to-bar method to bring out the individuality of the cacao beans from each region without using unnecessary additives. The bean-to-bar method means from the bean (cacao bean) to the bar (chocolate bar), and is characterized by integrated management from bean selection and roasting to chocolate production.
This meticulous manufacturing process not only provides a high cacao content of 72%, but also low sugar content, rich nutrients, and a refined flavor. Two to three hours before eating, transfer the raw chocolate from the freezer to the refrigerator to thaw slowly for a blissful experience.
Click here for the raw chocolate product page
summary
High cacao chocolate is a food rich in cacao polyphenols, which can be beneficial for health and beauty. It is also low in sugar, making it a good sweet for dieters.
NATUVIEW, a brand specializing in keto foods, sells high-cacao, low-sugar chocolates online. In addition to the Amandes chocolates and raw chocolates introduced in this article, the online store also sells gluten-free canele chocolates, gateau chocolates, and more.
NATUVIEW, a brand specializing in keto food, uses only cacao beans that are rich in nutrients and graceful in flavor. The brand also contributes to the promotion of a sustainable society through the use of single variety, fair trade certified cacao beans grown on specific farms in India.
Click here for a list of products