Almonds and chocolate can be a healthy treat in moderation because both contain nutrients that support your health. While chocolate may be healthy in small portions, many types of candy bars contain additional ingredients that may turn your indulgence into a diet downfall. Choose a simple chocolate bar with almonds for health benefits without all the added sugar, fat and calories.
Flavonoids
Chocolate contains flavonoids, which are compounds found in plant foods including cocoa beans. The specific type of flavonoids found in chocolate are called flavanols. Processing chocolate reduces the amount of flavanols available to you, so choosing dark chocolate offers more benefit than milk or white chocolates. Flavanols fight free radical damage, which can help prevent cancer and may help lower blood pressure and improve blood flow to your heart and brain, Cleveland Clinic reports. Since almonds also contain flavonoids, eating them with chocolate may increase these effects.
Fiber
Chocolate and almonds are both a good source of fiber, and your intake will increase if you choose dark chocolate. One hundred grams, about 3. 5 oz., of dark chocolate contains 8 g of fiber, while the same amount of milk chocolate only contains just over 3 g. One ounce of almonds, which is about 23 nuts, has 3.5 g of fiber. Women need 22 to 28 g of fiber per day, and men need 28 to 34 g daily. Getting an adequate amount of fiber in your diet helps keep cholesterol levels healthy and can help prevent and treat constipation. Since fiber digests slowly, it keeps you feeling full, a good way to control your appetite. If you can't pass up a sweet snack, opting for chocolate with almonds can satisfy a craving and keep hunger at bay.
Protein
One hundred grams of dark chocolate contains about 6 g of protein, and the same amount of milk chocolate has nearly 8 g. An ounce of almonds contains 6 g of protein. Your daily calorie intake should be made up of 10 to 35 percent protein, which is 50 to 175 g for a 2,000-calorie diet. Protein is important for your muscles, cells and skin and contributes to children's healthy growth and development.
Potassium
Potassium is a nutrient that aids in bone and muscle movement, plays a role in digestion, and regulates a healthy and normal blood pressure reading. A deficiency could result in muscle cramps, weakness and irregular heartbeat. The daily intake recommendation is 2,000 mg per day, and 100 g of dark chocolate adds 567 mg, 100 g of milk chocolate contributes 372 mg and 1 oz. of almonds adds 200 mg to this total.
References
- Cleveland Clinic: Heart-Health Benefits of Chocolate Unveiled
- MayoClinic.com; Eating Nuts for Heart Health; February 2011
- USDA National Nutrient Database
- University of Maryland Medical Center: Potassium
- MayoClinic.com; End the Guesswork With These Nutrition Guidelines; February 2011
- Metric Conversions: Grams to Ounces
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