Low Carb Guru Extolls Virtues of Dark Chocolate

Arthur Agatston is no stranger to chocolate.

The creator of the low-carb South Beach Diet phenomenon is a self-described "chocoholic," and macadamia nut fanatic. And, as you might expect, he's ready to help the diet-conscious masses enjoy their favorite treats in the healthiest way possible.

According to the HealthDay News, Agatston is quick to emphasize that you can run into trouble with too much chocolate (as with any good thing), but says there has been a steady stream of good data on the health effects of dark -- not milk -- chocolate.

Some research suggests that a moderate amount of the dark delight could even be good for your heart, according to the diet guru. Studies show that the high concentrations of cocoa found in dark chocolate -- at least 70 percent -- help improve the heart's vascular functions by relaxing blood vessels and keeping cholesterol from gathering in them. Thus, moderate amounts of the dark stuff are great for reducing the risk of blood clots.

Agatston is not alone in his praise.

Professor Jeffrey Blumberg of Tufts University's Friedman School of Nutrition, in Boston, Mass., said that because of the high concentrations of flavanols -- plant-based antioxidants that may have beneficial effects on cardiovascular function -- dark chocolate may have hidden health benefits. The influx of the flavanols may result in more than flavor. Valentines may experience improved heart function and lower blood pressure.

"Dark chocolate, green tea and red wine have these flavanols in concentrated forms, which increases their potency per serving," Blumberg added. "Flavanol compounds are only present in dark chocolate. They are much more diluted in milk chocolate, which is highly processed, and white chocolate has no flavanols."

Good and good for you? It sounds too good to be true, and to an extent, it is. As helpful as modest doses can be, Blumberg stresses that consuming too much dark chocolate will inhibit these positive behaviors and become counterproductive. The caloric and fat intake will cause more damage than good unless moderation is used.

"Even if you're eating 80 percent cocoa, flavanol-rich dark chocolate, you're still eating a high-calorie, high-fat food," he said. "It is not a 'health food.'"

So how much is too much? More than you might think. Blumberg and a team of researchers published a study in Hypertension last August with some interesting conclusions. The blood pressure of 20 people suffering from hypertension went down significantly after eating one dark chocolate candy bar a day for 15 days.

Of course, participants had to lower their overall caloric intake to accommodate the nearly 500 calories they consumed by eating the scrumptious candy on a daily basis. A separate study, appearing in the Proceedings of the National Academy of Sciences this January, identified epicatechin as the particular cocoa flavanol associated with improved circulation and other aspects of cardiovascular health.

"You choose whole grain bread instead of white bread, sweet potatoes instead of white potatoes, and when it comes to Valentine's Day, choose dark chocolate-covered almonds or walnuts, rather than milk chocolate or white chocolate," Agatston said.

Almonds are a good source of Vitamin E. Walnuts are rich in heart-healthy omega 3 fatty acids. As for those macadamia nuts Agatston craves?

"Have them in moderation, because they have good fats, but you can certainly have too many," the diet doctor said.

He should know. Other sweet recommendations that contain benefits, even to the Valentine's Day "cheater," include strawberries dipped in dark chocolate. If you are in the mood for a chocolate bar, look for European varieties, since anything with more than 70 percent concentration is considered to be rich in cocoa, and those tend to be.

While it's always better to stick to your dietary guns, it's good to know that you can indulge a little and not pay too big a price. Remember, it's all about moderation... and darker cocoa products.

-- Stephen Marsi

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.