Dark chocolate is rich in flavanols, natural antioxidants that play a key role in improving glucose metabolism. A large study, carried out on almost 200,000 people over several decades, showed that consuming dark chocolate on a regular basis significantly reduces the risk of type 2 diabetes, because they reduce inflammation and improve sensitivity to insulin, which contributes to better blood sugar regulation. According to some data, consuming 2 to 4 servings of dark chocolate per week could reduce the risk of diabetes by 17% to 19%. However, be careful: these beneficial effects only concern dark chocolate. Milk chocolate and white chocolate, which are sweeter and less concentrated in cocoa, do not offer these benefits and can even promote weight gain, thus increasing the risks associated with diabetes.
In addition to its role in preventing diabetes, dark chocolate stands out for its many virtues:
– Cardiovascular health: Flavanols improve the elasticity of blood vessels, lower blood pressure and reduce bad cholesterol.
– Cognitive boost: Thanks to theobromine and a small amount of caffeine, dark chocolate promotes concentration and oxygenation of the brain.
– Comfort and anti-stress: Rich in magnesium and anandamide (a euphoric neurotransmitter), it improves mood and helps combat stress.
– Support for athletes: It limits muscle damage linked to oxidative stress and improves muscle oxygenation, thanks to nitric oxide.
How to choose the right chocolate?
To enjoy the benefits of chocolate, quality is as important as quantity. Here are some practical tips to guide you in your purchases:
– Aim for a high cocoa content: Opt for chocolate containing at least 70% cocoa. The higher the content, the richer the chocolate is in flavanols.
– If the sugar content is in the first or second position in the list of ingredients, we leave it on the shelf.
– Examine the type of sugar: Prefer cane sugar or natural sugars (such as dates) and avoid glucose syrups or dextrose.
– Limit additives: Look for products without lecithin (E322) and with natural flavors only.
– Be wary of marketing: The words “artisanal chocolate” or “healthy” can be misleading. Always check the ingredients list.
– Finally, dark chocolate (at least 70% cocoa), although beneficial, remains a food with a high energy density. A 10 g square provides as many calories as fruit or yogurt. So to enjoy its benefits this holiday season, we make the choice, yogurt or fruit or chocolate, not all 3!
– Choosing ethical chocolates, from fair trade or organic farming, means making a choice that respects the environment and the producers. These chocolates are made from cocoa beans grown without pesticides and under conditions that guarantee a decent income for farmers, often exploited in the conventional industry. By opting for these products, you are actively participating in a more sustainable and fairer approach. To identify these chocolates, look for reliable labels such as: Fairtrade: guarantees fair prices for producers and environmentally friendly agricultural practices / Rainforest Alliance: certifies sustainable practices to protect biodiversity and improve conditions of farmers’ lives / AB (Organic Agriculture): ensures that chocolate is produced without the use of pesticides or GMOs / Fair trade organic: combines the requirements of the organic label with those of fair trade. In addition to being better for the environment and local communities, these ethical chocolates often contain fewer additives and favor manufacturing processes that preserve the nutritional richness of cocoa. A chocolate that is good for you and good for the planet!
Recipe of the week: Cocoa sorbet
For 8 people preparation 10 minutes stirring approximately 1 hour
Ingredients: 200g of 70% chocolate -150g of brown sugar – 75g of bitter cocoa – 50cl of spring water – 2 tbsp of flaked almonds -1 untreated orange
Roast the almonds in a hot, dry pan. Set them aside. Wash and cut the orange into thin slices.
Dissolve the cocoa with 5 cl of water. Add the remaining 45 cl as well as the sugar and heat the mixture so as to obtain a very homogeneous mixture.
Add the chocolate broken into small pieces to melt it. Let cool and place in the refrigerator for 30 minutes. When the preparation is cold, put it in an ice cream maker. Sprinkle with flaked almonds and distribute the orange slices. Serve immediately.
But also: Spaghetti carbonara with vegetables – click ici
