Chocoholics may unite in celebration, for the news is good: dark chocolate possesses the highest antioxidant content of any food. Chocolates contain iron, magnesium, phosphorus, potassium, and, in milk chocolate, calcium. But it is the antioxidants and the flavonoids which boost good HDL cholesterol levels that has us dancing in pagan delight. The flavonoids in chocolate work in a similar manner to a very low dose of aspirin to prevent blood platelets from clumping together to form a blood clot. The flavonoids are in the cocoa. None are present in white chocolate, and milk chocolate is diluted by sugar and milk. Dark, bittersweet chocolate is better, and simple cocoa (with even less fat than unsweetened chocolate) is best.

Some studies indicate that dark chocolate may decrease blood pressure and insulin resistance. These are not conclusive studies and have been done only on healthy subjects, but the indications are positive.

Green tea, black tea, red wine, and blueberries all contain flavonoids, but none are as high as chocolate. One ounce a day is enough – chocolate has calories and more is not better.

by Diana Farrell Serbe (referenced from www.inmamaskitchen.com)

The Goodness of Cocoa:

Antioxidant Effect of Polyphenol In Cocoa:
The health beneficial effect of the cocoa bean is mainly attributed to its large amount of polyphenols content such as flavanoids. The most important compound that is found in cocoa is the flavan-3-ols or also known as catechin. Flavanoids are a group of chemical compounds that demonstrate a strong antioxidative activity.

Chocolate Reduces the Risk of Cardiovascular Disease:
Studies reported that the quantity of antioxidants absorbed from cocoa and chocolate is considerably higher than that from wine, tea and vegetables, and dietary intake of cocoa rich in antioxidant flavanoids may reduce the risk of artherosclerosis, morbidity and mortality from coronary heart disease.

Cocoa Increases The Ability to Cope with Stress:
From study on rats, it has been established that administering antioxidants during stress situations and training exercises has a beneficial effect on stamina. The study in Japan has shown that cocoa polyphenol suppresses the change in an emotional behaviour under physical stress and promote the accommodation to the stress.

Cocoa Delays the Aging Process:
Aging is another process that is due to the destructive effect of free radicals. Therefore, antioxidant rich diets can play a role in delaying the aging process. Extensive research has been carried out with respect to the aging process and it is assumed that the life expectancy of a healthy human being can be extended by 5 to 10 years by adhering to a well-balanced antioxidant rich diet. Another study carried out by the Department of Epidemiotology of the Harvard School of Public Health in Boston, USA, found that chocolate consumers enjoy and average 0.95 added years of life compared to non-consumers. As a plausible explanation for these observations the presence of polyphenols as antioxidants in chocolate was mentioned.

Nutrition Table of Chocolate

Referenced from: www.koko.gov.my (Malaysian Cocoa Board)

The information contained in the above material in this Website is only for information purposes. The material on this page does not constitute advice and you should not rely on any material in this page to make any decision or take any action.

Nothing wrong with Chocolate

We all love chocolate but suffer unnecessary guilt when consuming it because of some long held beliefs about its adverse effect on health. You may be surprised to learn that much of the bad press concerning chocolate is due to misinformation.

In fact, results of new research are revealing that chocolate has many interesting characteristics. It’s time, therefore, to set the record straight (and debunk some myths).

……Rekha Naidu (Consultant Dietician)

MYTH : Chocolate containing cocoa is a non-nutritious food
FACT : A 1.5oz bar of milk chocolate supplies the following percentages of the U.S. Recommended Daily Allowance (RDA): Calcium – 9%; Riboflavin – 9%; Protein – 6%; Iron – 3%; Vitamin A – 2.4%; Thiamine – 2%.

The addition of, for eg, nuts or peanut butter increases the nutrient values.

MYTH : Chocolate is high in sodium.
FACT : A 1.5oz bar of unsweetened or semi-sweet chocolate contains only 1.5mg of sodium; a bar of milk chocolate – 40mg. Compare this with: 1 cup of whole milk – 122mg; 1 slice of whole wheat bread – 132mg and 1oz of swiss cheese has 440mg of sodium.

MYTH : Chocolate promotes tooth decay/dental caries
FACT : Research has found that one of the ingredients in cocoa powder, inhibits the activity of the enzyme that forms dental plaque.

Any carbohydrate food is potentially cariogenic as bacteria in the mouth metabolise fermentable carbohydrates which leads to acid formation and a decrease in plaque pH which can result in demineralisation of the tooth enamel, ultimately leading to caries. While sugars have been implicated in the development of dental caries, the role of fermentable carbohydrates is quite complex. Sugars tend to be less cariogenic than starch because they dissolve in water and saliva and are removed from the mouth rapidly. Thus the cariogenicity of food is not necessarily related to its sugar content. Foods that are 50% sugar do not necessarily cause more tooth decay than foods that are 10% sugar. Other food contents can also modify the cariogenicity of the food.

The cocoa bean is not intrinsically cariogenic because it does not contain significant fermentable carbohydrate. For this reason unsweetened chocolate is not considered a contributing factor in the development of caries and recent studies counter the common perception that sweetened chocolate is highly cariogenic. Other research has indicated that naturally occurring substances in cocoa, such as tannins, may play a role in inhibiting plaque formation. Whilst not entirely free of a cariogenic potential, chocolate when used in moderation should not be considered as playing a major role in causing dental caries.

Just remember to brush your teeth regularly and floss!

MYTH : Chocolate causes acne.
FACT : One of the greatest myths of all time is that chocolate causes acne, particularly amongst teenagers. Nothing could be further from the truth.

Poor diet is the real culprit, but in the past, it has always been easy and convenient to blame chocolate. Hormonal changes at puberty, coupled with a diet lacking in zinc and high in iodine, are also high on the list of suspects.

We know that chocolate is basically harmless unless, like everything else, it is over-consumed. Chocolate has been found not to cause nor aggravate outbreaks of acne. These results are backed up by further research that shows acne in no way is affected by chocolate.

Recent scientific studies have suggested chocolate boosts the serotonin in the brain that produces a calming effect and stability. Stress has been identified as a cause of acne. If chocolate stimulates the serotonin and calms the nerves, then chocolate could ironically be found to assist in acne restraint.

Chocolate lovers will be pleased to know that nutritionists believe chocolate plays a nutritional role in a balanced diet. The facts are that chocolate carries about one-third of an adult’s daily requirement of antioxidants.

MYTH : Eating chocolate makes you fat.
FACT : Overindulgence is the real issue here. Eating in moderation, even chocolate, together with regular cardiovascular workouts is the answer to maintaining a healthy body weight. The emphasis here should be on fitness and not just weight loss. Truth is, there is no single food that is fattening; it is the amount consumed that often determines a person’s weight.

As a footnote, it might be worth noting that the American Dietetic Association, in their “Tip of the Day” section, advises “the inclusion of chocolate in your routine in moderation.”

MYTH : The caffeine in chocolate over stimulates children, causing them to become hyperactive.
FACT : One ounce of chocolate has 5mg. One cup of coffee contains between 93 and 153mg and tea, depending on length of brewing, has between 28 and 44mg of caffeine per cup. And some soft drinks have between 32-65mg per 12oz can.

You would have to eat a lot of chocolate bars (about 50 pieces of 1.5oz bars!) to be able to blame a bad night’s sleep on chocolate.

MYTH : Chocolate may cause heart disease.
FACT : Here again, we find chocolate being miscast as the bad guy. The rise in incidence of heart disease in Malaysia is due primarily to people’s sedentary and unhealthy lifestyles.

Smoking, lack of exercise and unbalanced diets high in saturated fats are the real culprits. Chocolate, on the other hand, contains antioxidants known as phenols that may lower the level of low-density lipoprotein (LDL cholesterol). It is now thought that the stearic acid in cocoa butter or the fat in chocolate has no effect on blood cholesterol.

A sensible guide for healthy living is to follow a high fibre, high complex carbohydrates, low fat and low sugar diet plus regular exercises. And a little chocolate in the diet may not be such a problem for the heart.

MYTH : Chocolate is an aphrodisiac.
FACT : This is one that could prove to be true. Although no food has yet been proven to be aphrodisiacs, chocolate does have a positive reaction on brain chemistry and is known to improve one’s mood.

The pleasurable feelings associated with eating chocolate is due to the release of natural opiates that are known to reduce pain and enhance one’s mood and sense of pleasure. Practically speaking, none of the opiates seem to be present in large quantities to produce such an effect. Most likely, it is the combination of chocolate’s sensory characteristics, nutrient composition, and psychoactive ingredients that are responsible.

Glen Campbell, an Australian nutritionist, put it best when he said: “Eating chocolate truly is one of life’s pleasures.”

In other words, you can’t go wrong with a gift of chocolate.

References: (1) www.koko.gov.my (Malaysian Cocoa Board) (2) www.icco.org (International Cocoa Organization) (3) The Sunday Star, August 20, 2000

Healthy coral

While we have fun snorkeling and scuba-diving alongside the reef under the bluish sea of Pulau Perhentian or Pulau Perhentian, the corals are in the crisis of “dead or alive”. Away from its healthy and colorful state, the coral state of health started to decline when environment changes occurred in their habitat.

steel pipe

In the dire state of the corals condition, the Malaysian Marine Park Department had conducted checks on the status of coral bleaching in Pulau Tioman, Pulau Redang, Pulau Payar and Pulau Tinggi between June 4 and July 19, after they received reports of coral bleaching in early May.

Director-general Abd Jamal Mydin said “After being continuously exposed to high temperatures, the corals started to die off.” The health of the corals started to decline when it changes color from greenish brown to pale white. That is the reason some visitors complaint about the sightseeing below the sea that is they did not see the delighted and vivid signature colors of the corals.

steel rebar

The corals rely on a symbiotic algae or zooxanthellae to stay alive; this is the photosynthetic and live within their tissues. It is as well an essential to the coral’s body which provides nutrients and produces the color pigments. When the corals are under stress, they cast out the zooxanthellae thus cause the corals to bleach and appear in pale white form. After the corals started to react under stress, it continues to expel zooxanthellae even without continuing stress, if the coral colony survives the stress period, zooxanthellae often require weeks to months to return to normal density.

Global warming causes the rise of sea water temperature by 2ºC to 28-29ºC of the islands under concern, this had happened before but this time it is more significant and widespread; and had been prolonged for four weeks.

steel welded mesh

“The coral is already sick. We do not want snorkelers to step or touch the corals.

“It’ll only increase the stress,” the Director-general told the press.

To protect the rich resources and marine life of these elegant and delicate seas, as a result, the Department of Marine Park Malaysia had decided to close off areas which recorded coral bleaching of between 51 and 100 per cent and the closure will take place until Oct 31.

Bleached coral