- Hey guys, Robby here from Crossfit South Bend.
Today, we're gonna talk about one
of my favorite topics, chocolate.
So,
it might be the case that chocolate
is one of your favorite topics as well.
You know, there's certain things
that some of us care about and some of us don't,
I couldn't care less about
alcohol or soda or anything like that,
but man, do I love chocolate.
So today, I'm gonna give you a sense
of whether chocolate can play a role
in a healthy diet or not
and what sort of considerations
should go into whether you should have chocolate.
So, the first thing to say is,
if you use our rubric that we sometimes use for
how to judge a food,
green light foods being the super nutrient-dense foods
that are anti-inflammatory,
they don't spike your blood sugar,
they're healthy for you, so on and so forth.
Things like quality protein, vegetables,
healthy fats, fruits, nuts and seeds,
herbs and spices, those are green light foods.
Then, over on the other side,
you got red light foods.
Your red light foods are gonna be things like
pizza
and soda
and processed foods,
candy bars, ice cream, things of that nature,
things that aren't bringing you
any health whatsoever, they're psychologically addictive,
they're inflammatory, they put your blood sugar
on a rollercoaster.
Chocolate is gonna fall squarely in the middle,
what we sometimes refer to as yellow light food.
So, yellow light foods are things
that have some no-so-great things about them
and
they also have some positive things about them,
so let's talk about both the positives
and the negatives in the case of chocolate.
So, let's start off with the positives.
So, from a health perspective,
of course, it tastes delicious,
but from a health perspective,
there are some nutrients in chocolate,
things like magnesium
and potassium and chromium and copper,
and other nutrients of that sort.
There's a compound known as theobromine
that can have certain antibacterial
benefits, it can, you know,
give you a little bit more energy, it's got,
you know, that effect to it
when it comes to sort of neurological effects.
So, that's kind of the positive side of things,
and it's very, very high in antioxidants,
so if you look at pure cacao powder
on the ORAC scale, which is the measure
of how many antioxidants are in a particular food,
cacao powder, pure cacao powder,
is really, really high up there.
So,
that being said, it would be a mistake
to treat chocolate as a pure health food.
I think that really is where things
sometimes veer off the road,
and a particular reason is that,
you know, chocolate,
you know, is very much addictive for a lot of people,
so I know for me, that's something I have
to watch out for, probably for you,
that's something you have to watch out for.
With chocolate more so than with broccoli,
or with steak, right,
if you have a little bit of it,
you're gonna want more.
So, it can also spike your blood sugar a little bit,
depending on how much you eat,
so
that fact that it's both addictive
and it can spike your blood sugar,
given the sugar content of it,
can also be problematic.
So, it's kind of that yellow light food,
which is to say that you shouldn't
be having it, certainly, on a daily basis,
but it's not something you need to avoid,
like McDonalds and pizza, for example.
So, what are the things you should look for,
and how often should you have it?
So,
the things that I tell people to look
for when it comes to chocolate are,
number one,
anything less than 70% cacao,
in my opinion, is just a Hershey bar,
might as well just be a candy bar.
So,
that cacao content
determines how much sugar is in it,
and if you have ever compared a 70% cacao bar
versus an 85% cacao bar,
you know that 70% cacao will have,
like, 12 grams of sugar versus,
like, an 80, 85 will have maybe six grams of sugar,
so you really drop down precipitously with the sugar,
the higher and higher you go,
and that's why I think 70% is a minimum.
The second thing to say is that a lot
of chocolate has a lot of
artificial ingredients and not good stuff,
some crap in it that you just shouldn't,
you know, get, so
good, real chocolate shouldn't have dairy in it,
for the most part.
It shouldn't have milk chocolate,
it shouldn't have
any of that type of stuff in it,
it should just really be cacao powder,
which is the dark
brown stuff that typically gives
chocolate its antioxidant effects,
it's gonna have cacao butter,
which is the fat that kind of gives it,
gives chocolate that creaminess,
and it's gonna have some sugar.
Unless it's 100% cacao, it's gonna have some sugar in it.
So, you're gonna have some sugar,
you know, maybe some vanilla
or maybe some salt or something like that,
but really, besides that,
it shouldn't have any soy lecithin,
it shouldn't have any dairy products in it,
it shouldn't have any wheat or gluten
or anything like that,
so you wanna make it like that.
Now,
how frequently should you have it?
So,
again, you have to kinda know yourself,
you have to know, are you someone,
like me, I'll be honest here,
who, if you have a square or two,
you wanna have the entire thing?
In that case, you probably wanna have
it less frequently.
If you can have a square or two
and just leave it be, then, you know,
maybe two or three times a week
in addition to a nutrient-dense food,
excuse me, in addition to a nutrient-dense diet,
wouldn't necessarily be a bad thing,
so
that can be a way to do it.
Another way to do it that I've taken to doing is,
there's something about buying an entire bar
that it's almost like the bar is challenging you
to finish the entire thing.
Maybe that's just me,
so I've taken to buying smaller bars,
and that way, I have a smaller amount,
that's another way you can do it.
In terms of what types of bars to get,
you know, Whole Foods,
local,
good grocery stores that have kind of the
fancier chocolate, those tend to be better items.
Alter Eco is a brand that I really like,
they make a really good 85%,
a really good 90%, a really good 70%.
One other thing to mention about
those cacao percentages that you should keep in mind
is that not all are created equal,
so you could get an 85% from one brand
that tastes like a chalkboard
and an 85% that tastes really good
from a different brand, and that has to do
with the relative balance of cacao powder
and cacao butter.
So, don't write off all 85% or 90% chocolate
if you just had one bad experience.
Hey, go out and experiment, right?
I'm telling you to go out and experiment with chocolate,
so that's another thing to keep in mind.
Alright guys, so hopefully now you've got
a better sense of where chocolate fits
in the hierarchy of healthy foods,
whether you can have it long-term
as part of a healthy diet
and what things to look out for.
Thank you guys so much for tuning in,
we'll see you next time.
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