Chokoladens historie begynder i Amerika, og beviserne på dens forberedelse og spisning går næsten 2000 år tilbage før Kristus.
Navn på kakaotræet er Theobroma cacao, der på græsk kan tolkes som ”Gudernes mad”. Årsagen er, at næsten alle kulturer, der brugte kakao, tilskrev den en guddommelig kraft og som en gave fra Guderne.
Af Montserrat Farré Hernàndez
Artiklen blev bragt i magasinet sund-forskning – december 2019/januar 2020
Af Montserrat Farré Hernández
Biopat/Naturopath ibm
Certificeret i Klinisk og Sport Ernæring
Diætist stud.
Hjemmeside: www.cbnibm.dk
Fordele:
- Chokolade har en interessant ernæringsprofil med rimelige mængder mangan, kobber, magnesium, jern og endda fibre.
- Den indeholder også en god blanding af monoumættet og mættet fedt.
- Chokolade bidrager med koffein og teobromin, som giver chokoladen stimulerende egenskaber, men i langt mindre grad end kaffe.
- Den har en stor antioxidanteffekt (1).
- Chokolade ser ud til at reducere risikoen for hjerte-kar-sygdomme (2, 3, 4), sandsynligvis gennem en reduktion af blodtrykket (5), øget produktion af nitrogenoxid (6, 7) og en forbedring i lipidprofilen i blodet med forøgelse af HDL og reduktion af oxidation af LDL (8, 9, 10). Og alt dette på trods af dens høje mættede fedtindhold, som endnu en gang viser, at mættet fedt ikke har skylden for hjerte-kar-sygdom.
- Den nedsætter insulinresistens (11, 12, 13), som ud over at bidrage til hjerte-kar-sygdomme, er en af grundene til, at mange har svært ved at tabe fedt.
- Chokolade beskytter mod langvarig eksponering i solen (14, 15).
- Mættet fedt fra chokoladen ser ud til at have (i hvert fald hos mus) en beskyttende effekt mod leverskade forårsaget af alkoholforbrug (16, 17).
- Forbedrer de kognitive evner (18) gennem bedre iltning af hjernen (19), øgning af insulinfølsomheden (20) og også på grund af chokoladens stimulerende effekt (21). New England Journal of Medicine (22) undersøgte faktisk, om der var en mulig sammenhæng mellem chokoladeforbruget pr. indbygger i hvert land og dets antal Nobelpriser. Korrelationen er imponerende. Men husk, at korrelation ikke indebærer årsagssammenhæng (23), men det er altid godt at have flere undskyldninger for at spise chokolade J
Naturligvis tilskrives alle disse fordele ægte chokolade og ikke de fleste dårlige chokoladeprodukter, vi finder på supermarkedets hylder.
Sådan vælger du en god chokolade:
Meget af den ”konventionelle” chokolade, du finder i supermarkedet, har ikke mere end 30-35 pct. kakao. Den kunne bedre beskrives som sukker med chokoladesmag. Og selvom nogle mærker kalder deres chokolade for ”mørk chokolade”, viser det sig, at de kun indeholder omkring 50 pct. kakao, hvilket stadig er slik snarere end mad. Så meget sukker i chokoladen annullerer en god del af de fordele, vi netop har gennemgået (24).
Anbefalinger, når du skal vælge en god chokolade:
- Det første, du skal tjekke er, at chokoladen indeholder mindst 70 pct. chokolade, men ideelt set 85 pct. eller mere. Hvis du er nybegynder med chokolade af høj kvalitet, kan du starte med 70 pct. og gå op, efterhånden som du accepterer den mere intense smag.
- Se på ingredienserne: Den første ingrediens skal være kakao (som pasta eller masse). Hvis en anden ingrediens vises først, bør du lægge chokoladen tilbage på hylden. Du finder også kakaosmør (det naturlige fedt af kakao), kakaopulver og noget sukker. Sukker skal vises som noget af det sidste. Nogle gange tilføjes vanilje- eller nøddeekstrakt/-aroma også. Begge er ok.
- Nogle mørke sukkerfrie chokolader indeholder sødestoffer som maltitol, og selvom disse polyalkoholer ikke er direkte skadelige, betaler du for meget for bare at få et sødestof og alt for lidt kakao.
Moderat forbrug:
At chokolade har mange fordele, betyder ikke, at den kan spises helt frit.
Nogle taler også om mørk chokolade, som om det var en superfood, og det er det ikke. Du skal se det mere som en kvalitetsfødevare, som du kan spise og nyde i små mængder.
Chokolade kan være vanedannende, hvilket gør det sværere at moderere forbruget. Chokolade med et højt kakaoindhold viser sig at være mindre vanedannende (25), men en vis chokoladefri periode kunne være en god idé, så du kan vise dig selv, at du spiser det, fordi du vil, og ikke fordi du har brug for det eller er blevet afhængig af det.
Et andet problem med chokolade er, at selvom chokoladen indeholder antioxidanter/polyfenoler, fibre, mineraler og andre gavnlige stoffer, indeholder den også mange kalorier. Og selvom kalorier kun er en del af ligningen i energibalancen, betyder det noget i sidste ende, hvis du vil forbrænde fedt, og derfor må du ikke spise alt for meget.
For eksempel repræsenterer 20 gram af 90 pct. chokolade ca. 120 kalorier med lidt over et gram sukker. Denne daglige mængde giver dig mulighed for at opnå mange af chokoladens fordele (det er den dosis, der bruges i de fleste undersøgelser) uden overdreven forøgelse af kalorieindtagelsen. Men hvis du vil maksimere dine chancer for at vinde en Nobelpris, ville den optimale mængde være 32 gram/dag J
Konklusion:
Chokoladen har mange interessante fordele, men også nogle få ulemper. Derfor er det vigtigt at vælge en chokolade af rigtig god kvalitet og at nyde den i små mængder.
Her får du nogle opskrifter med god chokolade:
Vegansk proteinrig chokoladekage med kun tre ingredienser:
https://cbnibm.dk/vegansk-proteinrig-chokoladekage-kun-3-ingredienser/
Cremet vegansk chokolademousse:
https://cbnibm.dk/cremet-vegansk-chokolade-mousse/
Glutenfri og mælkefri chokoladeis:
https://cbnibm.dk/glutenfri-og-maelkefri-chokoladeis/
Chokolade smørepålæg:
https://cbnibm.dk/chokolade-smorepalaeg/
Cremede chokolade-ispinde:
https://cbnibm.dk/cremede-chokolade-ispinde/
Referencer:
- Cacao seeds are a ”Super Fruit”: A comparative analysis of various fruit powders and products: https://bmcchem.biomedcentral.com/articles/10.1186/1752-153X-5-5
- Chocolate consumption is inversely associated with prevalent coronary heart disease: the National Heart, Lung, and Blood Institute Family Heart Study: https://www.ncbi.nlm.nih.gov/pubmed/20858571
- Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study: https://www.ncbi.nlm.nih.gov/pubmed/16505260/
- Chocolate conssumption is inversely associated with calcified atherosclerotic plaque in the coronary arteries: The NHLBI Family Heart Study: https://www.sacredchocolate.com/docs/sacredpdf/chocolate-consumption-reverse-atherosclerotic-plaque.pdf
- Effect of Cocoa and Tea Intake on Blood Pressure: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/412211
- Effects of Low Habitual Cocoa Intake on blood pressure and bioactive nitric oxide: https://jamanetwork.com/journals/jama/fullarticle/207783
- Flavanol-rich cocoa induces nitric-oxide-dependent vasodilation in healthy humans: https://journals.lww.com/jhypertension/Abstract/2003/12000/Flavanol_rich_cocoa_induces_nitric_oxide_dependent.16.aspx
- Antioxidant effects of polyphenols in chocolate on low-density lipoprotein both in vitro and ex vivo: https://www.ncbi.nlm.nih.gov/pubmed/11185658
- Effects of cocoa powder and dark chocolate on LDL oxidative susceptibility and prostaglandin concentrations in humans: https://www.ncbi.nlm.nih.gov/pubmed/11684527
- Daily cocoa intake reduces the susceptibility of low-density lipoprotein to oxidation as demonstrated in healthy human volunteers: https://www.ncbi.nlm.nih.gov/pubmed/11235000
- Oligomeric cocoa procyanidins possess enhancen bioactivity compared to monomeric and polymeric cocoa procyanidins for preventing the development of obesity, insulin resistance, and impaired glucose tolerance during high-fat-feeding: https://pubs.acs.org/doi/abs/10.1021/jf500333y#
- Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials: https://academic.oup.com/ajcn/article/95/3/740/4576702
- Cocoa reduces blood pressure and insulin resistance and improves endothelium-dependent vasodilation in hypertensives: https://www.ahajournals.org/doi/full/10.1161/01.hyp.0000174990.46027.70
- Long-term ingestion of high flavonol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women: https://www.ncbi.nlm.nih.gov/pubmed/16702322
- Eating chocolate can significantly protect the skin from UV light: https://www.ncbi.nlm.nih.gov/pubmed/19735513
- Role of adiponectin in the protective action of dietary saturated fat against alcoholic fatty liver in mice:
https://www.ncbi.nlm.nih.gov/pubmed/16108051?dopt=AbstractPlus - Cocoa extract protects against early alcohol-induced liver injury in the rat: https://www.ncbi.nlm.nih.gov/pubmed/12234488
- Neurovascular coupling, cerebral white matter integrity, and response to cocoa in older people: https://www.ncbi.nlm.nih.gov/pubmed/23925758
- The effect of flavonol-rich cocoa on the fMRI response to a cognitive task in healthy young people: https://www.ncbi.nlm.nih.gov/pubmed/16794461
- Benefits in cognitive functions, blood pressure, and insuline resistance through cocoa flavonol consumption in elderly subjects with mild cognitive impairment: https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.112.193060
- Methylxanthines are the psyhco-farmacologically active constituents of chocolate: https://link.springer.com/article/10.1007/s00213-004-1898-3
- Chocolate consumption, cognitive function, and Nobel Laureates: https://www.nejm.org/doi/full/10.1056/NEJMon1211064
- Does chocolate consumption really boost Nobel Award chances? The peril of over-interpreting correlations in health studies: https://www.ncbi.nlm.nih.gov/pubmed/23616517
- Acute dark chocolate and cocoa ingestion and endothelial function: a randomized controlled crossover trial:
https://www.ncbi.nlm.nih.gov/pubmed/18614724 - Psychoactive effects of tasting chocolate and desire for more chocolate: https://www.ncbi.nlm.nih.gov/pubmed/21549138
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