{"id":129571,"date":"2023-09-05T17:03:20","date_gmt":"2023-09-05T17:03:20","guid":{"rendered":"https:\/\/bluemull.com\/?p=129571"},"modified":"2023-09-05T17:03:20","modified_gmt":"2023-09-05T17:03:20","slug":"the-7-chocolate-bars-that-could-actually-be-good-for-your-gut-health-and-the-ones-to-avoid-the-sun","status":"publish","type":"post","link":"https:\/\/bluemull.com\/lifestyle\/the-7-chocolate-bars-that-could-actually-be-good-for-your-gut-health-and-the-ones-to-avoid-the-sun\/","title":{"rendered":"The 7 chocolate bars that could actually be good for your gut health – and the ones to avoid | The Sun"},"content":{"rendered":"

THE phrase "gut-friendly foods" tends to conjure images of difficult-to-pronounce kefir, kimchi and kombucha. <\/p>\n

But it turns out something as simple as a chocolate bar could actually have real benefits when it comes to your insides.<\/p>\n

<\/p>\n

According to Dr Megan Rossi, a gut health scientist and dietitian, this is due to plant chemicals known as polyphenols, which are found in certain cocoa-based sweet snacks. <\/p>\n

They have been found to support the growth of beneficial bacteria, and ultimately help protect against inflammation and illness. <\/p>\n

Fibre also plays a major role in choccy's gut-boosting properties. <\/p>\n

Dr Rossi, founder of The Gut Health Doctor, said: "Cocoa may even influence the growth of certain microbes in our guts."<\/p>\n

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But not all confectionery is created equally, the expert warned. <\/p>\n

While some can be advantageous, others can actually worsen your gut health thanks to ingredients like emulsifiers. <\/p>\n

If you're reaching for a sugar hit but don't want to wreak havoc on your stomach, Dr Rossi recommends Lindt Excellence Dark 90%. <\/p>\n

The bar, available for about \u00a32 in most supermarkets, contains just four ingredients – cocoa mass, cocoa butter, low fat cocoa powder and sugar – and provides a gut-friendly hit. <\/p>\n

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Dr Rossi said: "It's a favourite go-to chocolate bar of mine.<\/p>\n

"After lunch I have two squares. I adopted this after a patient in his late 90s attributed his longevity to his daily dark chocolate habit."<\/p>\n

Similar bars include: Taste the Difference Ugandan 90% Dark Chocolate (\u00a31.65 from Sainsbury's), Ombar 90% Cacao Organic Vegan Fair Trade Dark Chocolate (\u00a32.10 from Ocado), and Green & Black's Organic 85% Dark Chocolate (\u00a31.75 from Tesco). <\/p>\n

Dr Rossi also advises choosing bars with dried fruit and\/or nuts for "extra fibre and plant points". <\/p>\n

Lindt Excellence Raspberry and Hazelnut 70% Dark Chocolate (\u00a33.50 from Ocado), Belgian Dark Chocolate with Raisins & Almonds (\u00a32 from Waitrose), and Ritter Sport Sport Nut Selection Dark Whole Hazelnuts (\u00a31.70 from ASDA) would all fit this category. <\/p>\n

But the nutrition specialist would steer well clear of any products with sugar syrup centres, such as caramel, as they tend to be packed full of emulsifiers and other additives.<\/p>\n

This likely means no Cadbury Dairy Milk Caramel Chocolate (\u00a31.35 from Morrisons), Galaxy Smooth Caramel & Milk Chocolate Block Bar (\u00a31.25 from Iceland), or LION bars (70p from Waitrose). <\/p>\n

Chocolate with a high salt content should also be avoided as "too much salt isn't good for gut microbes", Dr Rossi added.<\/p>\n

This might rule out Reese's Peanut Butter Cups (80p from Sainsbury's), Hu Salty Dark Chocolate Bar (\u00a32.50 from Holland & Barrett), and Fudge Kitchen Himalayan Salted Caramels (\u00a38.50 from John Lewis). <\/p>\n

So why is some chocolate good for you and some isn't? <\/h2>\n

Fibre<\/h3>\n

Dr Rossi said dark chocolate (70% cocoa or above) contains between 8-11g of fibre per 100g, compared to 3g in milk chocolate. <\/p>\n

This means it is 'high fibre' and a great source of prebiotics so is able to feed our gut bacteria, she said.<\/p>\n

Polyphenols<\/h3>\n

Cocoa is one of the best-known sources of polyphenols, packing in a higher antioxidant punch than most foods, Dr Rossi said.<\/p>\n

While these polyphenols decrease during the processing (which in turn reduces the bitterness), generally speaking, the higher the cocoa content the higher the level of polyphenols.\u00a0<\/p>\n

So when deciding on which bar to reach for, perhaps consider picking one with at least 70% cocoa, she added. <\/p>\n

Flavonoids<\/h3>\n

Several studies have linked dark chocolate consumption to potential health-promoting effects, including regulating insulin levels, lowering blood pressure and slashing the risk of stroke and type 2 diabetes. <\/p>\n

"Interestingly, those who ate chocolate were also found to consume more veggies and less alcohol," Dr Rossi said. <\/p>\n

She pointed to a study published last year in the European Journal of Epidemiology, which found that people who ate 12g of chocolate a day \u2014 roughly two squares \u2014 had a 12 per cent lower risk of dying prematurely from all causes, compared with those who didn't eat any choccy.\u00a0<\/p>\n

Separate research revealed choc-lovers were 16 per cent less likely to die from heart disease and 12 per cent less likely to die from cancer.<\/p>\n

"It's thought that flavonoids, the plant compounds in the cocoa, are anti-inflammatory, and inflammation is known to contribute to many common diseases)," the expert said.<\/p>\n

"The higher the percentage of cocoa solids, the more flavonoids the chocolate contains. <\/p>\n

"If you're not used to dark chocolate, start with 65 or 70 per cent and work your way up."<\/p>\n

Skin <\/h3>\n

When comparing pricey collagen supplements to a humble cup of cocoa, you might assume the former is more likely to support a youthful complexion. <\/p>\n

Despite promises of "glowing skin" and a "youthful appearance in weeks", the Journal of Cosmetic Dermatology revealed that most claims by collagen supplements are unsubstantiated. <\/p>\n

Chocolate on the other hand, is a winner, according to Dr Rossi.<\/p>\n

She said: "Collagen is a protein, so when your body breaks it down into amino acids (the building blocks of protein), it doesn't know whether those amino acids are coming from your supper or your supplement. <\/p>\n

"The polyphenols found in plant-based foods, such as cocoa, have been shown to support against ageing skin.\u00a0<\/p>\n

"A high quality, randomised controlled trial involving 64 women with visible facial wrinkles found those who drank a cocoa-based drink vs a placebo drink every day for 24 weeks saw a greater positive effect on lines and elasticity."<\/p>\n

Brain power<\/h3>\n

A study which looked at the link between chocolate intake and memory, brain performance and mental state found scores were significantly higher in those who ate the sweet stuff once a week compared to those who never or rarely scoffed it. <\/p>\n

"While downing a block of chocolate each day isn\u2019t going to boost your IQ, enjoying a few squares regularly may indeed support your brain health," Dr Rossi said. <\/p>\n

Aphrodisiac<\/h3>\n

Once considered 'food of the Gods' by the Ancient Maya, chocolate has been known to produce a transient feeling of wellbeing, and some people think of it as an aphrodisiac, Dr Rossi said. <\/p>\n

"As tempting as it is to have yet another good reason to enjoy some chocolate, sadly the idea that chocolate is an aphrodisiac isn\u2019t backed by science," she added. <\/p>\n

When a group of 153 Italian women aged 26 to 44 were interviewed about their recreational habits and sexual function, it appeared those who ate more chocolate reported higher sexual activity.<\/p>\n

But upon closer inspection of the data, it was revealed that these women were significantly younger and their scores were similar when adjusted for age. <\/p>\n

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Caveats<\/h3>\n

Just in case you're thinking you might start eating chocolate for every meal, Dr Rossi said it's important to remember "the boring truths".<\/p>\n

"Many of the above health benefits were shown with cocoa (vs chocolate) and were from observational studies \u2013 so more high quality feeding studies are needed before I start \u2018prescribing\u2019 it to treat conditions (apart from mental heath \u2013 which anecdotally has worked a treat for some of my older patients!)," the gut health expert said.<\/p>\n

Source: Read Full Article<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

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