We’re all familiar with the allure of ultra-processed foods like ice cream, processed meats, and sugary drinks. While these items offer convenience and taste, The British Heart Foundation warns that their high levels of saturated fat, salt, and sugar can crowd out more nutritious options in our diets. Cutting these foods out can be challenging, but one editor from Wales Online decided to take the plunge at the start of 2024 and has shared his journey.
Steffan Rhys, the editor, decided to eliminate ultra-processed foods (UPFs) to see how it would impact his health. He shared that he noticed a significant change in his body shape and weight. While he found it relatively easy to abstain from most UPFs, he admitted to missing one thing: chocolate.
The majority of mass-produced chocolate found in supermarkets is considered ultra-processed, loaded with added sugar, fats, and industrial chemicals. Take Cadbury’s Dairy Milk as an example. Its ingredient list includes a long list of additives like emulsifiers and flavorings.
However, dark chocolate can be a different story. While some dark chocolate bars still contain similar additives and fall under the ultra-processed category, others have a much simpler ingredient list. The key to finding a healthier option is looking at the cocoa percentage. A higher percentage indicates more cocoa, a natural product, and less added sugar and artificial ingredients. A 70 percent cocoa content is a good starting point to ensure there’s more cocoa than other ingredients.
While chocolate is often seen as a treat, it can actually have health benefits. According to Zoe, a science and nutrition program, moderate consumption of minimally processed, high-quality dark chocolate can be good for your health. Cocoa powder is rich in polyphenols, micronutrients found in many plant-based foods, which are believed to protect against chronic health conditions due to their antioxidant and anti-inflammatory properties. To reap these benefits, Zoe recommends choosing dark chocolate with a cocoa content of 70 percent or higher.
Steffan, in his quest to satisfy his chocolate cravings, decided to try the Lindt Excellence Dark 99 percent Cocoa bar. While his Zoe app classified it as ultra-processed due to the industrial processes involved in making chocolate, he felt that the minimal additives made it a healthier choice. He was pleasantly surprised by the taste. While the 99 percent cocoa content resulted in a bitter taste, he found that letting the chocolate melt slowly on his tongue allowed the natural creaminess and chocolatey flavors to emerge. He also discovered that a small sip of coffee enhanced the experience.
Steffan’s journey highlights the potential benefits of choosing minimally processed foods over their ultra-processed counterparts. While moderation is key, his experience with dark chocolate demonstrates that healthy choices don’t have to sacrifice taste. His story encourages us to be mindful of the ingredients we consume and explore healthier alternatives to our favorite treats.
