Why I Eat Chocolate Every Day to Stay Lean – High Fat Superfood Series
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there’s so much boring content surrounding chocolate seriously how many times if you do a quick Google search can you find a benefits of chocolate video it’s like it I don’t know anyhow I want to come at it from a completely different angle because that’s usually just my style right I look at it from fatty acid metabolism I look it from how our body utilizes fat because sure anyone could talk about the polyphenols and antioxidants within chocolate but I want to talk about what this is doing from fatty acid metabolism so I’ve compiled in my team and I’ve compiled seven high fat super foods and chocolate is one of them dark chocolate is one of the high fat super foods so you’ll be seeing other videos talking about different high fat super foods and put into a playlist so that you can basically use all seven of these super foods within your given diet right so if you’re doing keto or fasting and you want the high fat super foods there you have them so anyhow we’ll be talking more about that hey before we get into all the science with chocolate and what it’s gonna do for you why you should have it every day please do go ahead and hit that red subscribe button and then please hit that Bell icon and turn on notifications turn on all notifications so you never miss our daily videos and I do want to give a huge shout out and a big thank you to one of our awesome sponsors Sun warrior who has an epic new product that they just sent out to me and I fell in love with so I asked him if I could do a video anyhow check it out it’s called lean meal so Sun warrior lean meal so it’s like a plant-based ketogenic friendly meal replacement but it’s not super high calorie anyhow it just tastes amazing go ahead and check it out special link down below in the description and a big THANK YOU to you somewhere alright let’s go ahead and do the science the first thing I want to talk about is the fatty acid profile of chocolate okay it’s pretty much equal parts of lahic acid which is a monounsaturated fat stearic acid which is a saturated fat and pulmonic acid which is saturated fat okay so give you a quick breakdown of these okay oleic acid yes very healthy we’ll talk about that in a second stearic acid is a saturated fat that is largely pretty neutral doesn’t really do anything super good or super super bad in the body it’s fairly neutral palmitic acid gets a little bit of a bad rap okay palmitic acid has been linked in some research to have a slight link or trigger a slight increase in LDL cholesterol now here’s why that is occurring though okay pull mimic acid doesn’t just magically make your cholesterol go high because it’s bad what it does is different saturated fats with different carbon chain lengths can hinder some of the LDL receptors so basically make us so some of the LDL receptors in the liver become less receptive to the LDL meaning you have more potential LDL floating around however it’s very important to note that with chocolate because you have such a high amount of antioxidants that are in it because you have so many polyphenols and because you have the counterbalance with the oleic acids which we’ll talk about in a second the palmitic acid the saturated fat in the palmitic acid doesn’t seem to have as bad of an effect we have to remember how LDL functions within the body so pay attention to this closely alright LDL is like a boat that carries triglycerides and carry things right it’s not a cholesterol in and of itself it carries them well LDL is not necessarily bad it’s only bad if it’s oxidized so think of LDL like a boat that boat is traveling around and it’s harmlessly carrying passengers but if that boat gets attacked by oxidative damage or by sugar glycation anything like that then it gets holes put in it and it sinks to the bottom well think of that your LDL is floating in the bloodstream not causing a problem but then it sinks to the bottom that’s how you end up developing arterial plaque atherosclerosis right it has to become oxidized so because chocolate has such antioxidant properties the palmitic acid the saturated fat that would normally be bad really isn’t as bad so your LDL levels that are higher aren’t really a problem unless they’re getting acted upon by unhealthy things that’s why a lot of times correlation doesn’t always equal causation just because someone has a high level of LDL and it has a high risk of atherosclerosis or heart disease it doesn’t mean that’s just the LDL you have to look at the other risk factors what are they eating what kind of processed foods anyway chocolate kind of counter balances this because of the polyphenols and real quick if you want to check out a cool kind of dark chocolate there’s a company called cacao Bhatia it’s a dark chocolate but it comes from like a lighter creamier bean so it tastes like milk chocolate even though it has all the polyphenols and everything of dark chocolate it’s really really interesting stuff I’ll throw a link down below if you want to check them out let’s go ahead and let’s jump into a little bit more stuff surrounding cognition cognitive function when I film I am all about like nootropics and trying to get the best in effect that I can there’s an interesting study that took a look at chocolate so it’s published in frontiers in immunology 2017 took a look at how chocolate affected the brain and they notice that there is an increase in something called brain-derived neurotropic factor with chocolate ok brain-derived neurotropic factor is like a fertilizer for your brain cells it causes what’s called neurogenesis causing the development of new brain cells this is powerful stuff short term and long term there’s also some links on how it could end up helping people with Alzheimer’s I’m very careful not to talk about disease states but anyhow just point to the evidence there ok then additionally seeing that chocolate increases vasodilation of the brain so specific blood flow increase to the brain so if you’re trying to gain a little bit of mental performance there’s a reason why it’s a high-fat superfood let’s go a little bit further down a different angle now and talk about the gut biome because people don’t always think of chocolate as a fermented food chocolate is a fermented food plain and simple okay it goes through a fermentation process and it continues to ferment in your gut so another 2017 frontiers and immunology paper we took a look at cacao and I found that over flow of cacao and you can soothe chocolate or cacao goes to your colon and feeds the gut bacteria there so you actually have a prebiotic effect that’s coming from the bacteria and I’ll expand on this a little bit more because we can go in a little bit more depth regarding inflammation anti inflammatory bacteria and all that stuff one of the reasons that I am doing this whole high-fat superfood series is because we have a Mediterranean keto cookbook that’s coming out in the fall or winter time here in 2020 so I highly recommend that you guys check that out when it comes to being and I’ll let everybody know so the seven high-fat superfoods are gonna be a part of it okay now let’s expand on this whole gut biome thing there’s a study that was published in the American Journal of Clinical Nutrition okay the randomized crossover study so it had subjects consumed a cacao drink for a period of four weeks okay and found that they had increased levels of lactobacillus and Bifidobacterium which are largely considered anti inflammatory bacterias within their gut if that’s a good thing already but then they had a decrease in Clostridium which is a bacteria that’s largely associated with being inflammatory now regardless of whether it’s anti inflammatory or inflammatory bacteria and however you want to extrapolate that you look at the blood markers associated with the study it was pretty fascinating percent decrease in triglyceride levels and a 30% decrease in c-reactive protein levels which is the primary marker that we look at for inflammation within the body I’m very careful not to say that anything is gonna reduce inflammation or anything like that directly but when you look at the science you can see that there’s a gut biome relationship with inflammatory markers and triglycerides and then the body which i think is even more fascinating than the potential direct result of chocolate on our lipids right I’m fascinated by the fact that our gut bacteria can dictate what happens to our blood markers based on a lot of this research so the polyphenols that traveled down to the colon can change our gut bacteria a little bit and feed the good bacteria and potentially starve off the bad bacteria resulting in these lipid changes triglyceride changes and ultimately c-reactive protein changes so at the end of the day having chocolate is something that I think is going to be a pretty healthy thing to do especially if you’re going the dark chocolate route so again as we round up these seven high fat superfoods I encourage you to just keep tabs on them and try to get a little bit of each of these seven each day whatever you’re doing keto fasting or quite honestly anything as always keep it locked in here my channel I’ll see you tomorrow
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Chocolate Processing and Terminology
Cacao pods, each containing 50 or so cacao beans, are harvested from the Theobroma cacao tree.
The beans are removed from the pods and fermented for about one week. They are dried in the sun for another week.
The fermented, dried beans can then be roasted. This converts the “cacao” to “cocoa.” The high temperatures from the roasting process destroy some of the polyphenols and other “healthy” components within cacao.
The roasted cocoa beans are then crushed into “cocoa nibs.”
The cocoa nibs are be ground into “baker’s chocolate.”
Melting ground cocoa nibs makes “chocolate liquor.”
Chocolate liquor is usually then pressed to separate the fat, the “cocoa butter,” from the remainder, “cocoa mass.”
The cocoa butter and cocoa mass are then recombined with sugar in different ratios to make chocolate of different darkness percentages.
Macros, Vitamins, and Minerals
Cacao and dark chocolate made from pure cacao actually contains slightly more protein (3.1g/oz) than net carbs (2.5g/oz).
Cacao and 100% dark chocolate are packed with fiber, containing 2.33 grams of fiber for every gram of net carb.
Most of the calories in dark chocolate come from fat, which can be split almost equally into three parts: oleic acid (MUFA), stearic acid (SAT), and palmitic acid (SAT).
Chocolate is chock-full of polyphenol antioxidants, including flavanols, catechins, anthocyanins, and dozens more.
Decreased blood pressure and increased coronary blood flow, via NO. Consuming just 2 ounces of flavanol-rich dark chocolate per day increases the production of nitric oxide (NO), a gaseous hormone that causes your blood vessels to dilate, decreasing blood pressure and significantly increasing blood flow to the heart.
Decreased blood clotting. By decreasing levels of “thromboxane A2,” cacao/dark chocolate inhibits platelet aggregation and blood clotting. This is especially important when one considers that atherosclerotic plaques are internal blood clots.
Increased HDL and decreased LDL and triglycerides:
Neurodegenerative Disease and Brain Function
In this human cell study, cacao extract boosted BDNF levels and protected neurons from Aβ toxicity:
In this rat study, feeding an Alzheimer’s model of rats with 70% dark chocolate for 3 months improved cognitive performance:
Mechanisms by which cacao and cacao polyphenols may protect against Alzheimer’s disease and otherwise improve brain function include boosting BDNF levels to increase neurogenesis and neurosurvival and increasing vasodilation and blood flow to the brain:
Microbiome and Gut Inflammation:
Increases the number of healthy anti-inflammatory Lactobacillus and Bifidobacterium species and decreased the number of inflammatory Clostridium species:
Cacao polyphenols inhibit NFκB:
Can treat inflammatory bowel diseases like ulcerative colitis:
Mood and Depression
Depression and Anxiety 2019
Chocolate is one of the richest natural sources of “phenethylamine” :
Also contains the “happiness hormone” serotonin and “bliss chemical” anandamide.
Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student: