There is increasing evidence that antioxidants are more effective when obtained from whole foods, rather than isolated from a food and presented in tablet form – and some supplements can actually increase cancer risk. For instance, vitamin A (beta-carotene) has been associated with a reduced risk of certain cancers, but an increase in others, such as lung cancer in smokers, if vitamin A is purified from foodstuffs.
I only recommend buying and eating small amounts of minimally processed dark chocolate with a cacao content of at least 70 percent. This type of chocolate contains the most powerful antioxidants and the least amount of sugar. Thankfully, there are a lot of chocolate brands today that offer options that fits this 70 percentage minimum suggestion. The higher the percentage, the greater the potential health benefits of dark chocolate.

Important Disclaimer: The information contained on Health Ambition is intended for informational and educational purposes only. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications.


This work was funded by the Throne Holst foundation, The Research Council of Norway, and the Norwegian Cancer Society. The authors thank Amrit K. Sakhi, Nasser Bastani, Ingvild Paur and Trude R. Balstad for help procuring samples, the Tsumura Pharmaceutical Company for providing traditional herb medicines and Arcus AS and Norsk Øko-Urt BA for providing samples of beverages and herbs, respectively.
Chocolate’s lengthy history is believed to go all the way back to 1900 B.C. This is when the the Aztec civilization believed that cacao seeds were a gift of Quetzalcoatl, the god of wisdom. They used the seeds to prepare a bitter, frothy beverage that also included spices, wine or corn puree. (22) It was very different from today’s super sweet milk chocolate treats but closer to a very minimally processed dark chocolate made from raw cacao.
There are several types of chocolate, as you probably already know. Most people divide chocolate into three categories: white chocolate, milk chocolate and dark chocolate. The FDA actually does not have a standard of identity for dark chocolate, but the general consensus is that dark chocolate typically contains between 70 percent to 99 percent pure cacoa or cocoa solids. Some set the standard for dark chocolate even lower at 60 percent or less. This can be done since there is no set standard at the moment.
Excessive sugar consumption can cause long-term damage to skin proteins, collagen and elastin, leading to premature wrinkles and ageing. Too much sugar could also contribute to an imbalance of the female menstrual hormones which could result in acne along the jaw line. Sugar is also the favourite food of less desirable gut bacteria and yeast, and consuming too much could lead to an imbalanced gut flora and inflammation in the body, typically seen in skin conditions such as eczema.

makes you feel less stressed. One taste makes you want more. Why? The cells in the brain need sugar to function, but the sugar also seems like a reward to the brain with the triggered production of dopamine. Brain scans taken while eating sugary foods show that the same area of the brain stimulated by alcohol consumption lights up with sugar consumption. This causes you to want more of


Another possible allergen to watch out for in dark chocolate (even organic brands) is soy lecithin, which is commonly added as an emulsifying agent. Soy lecithin does contain trace amounts of soy proteins, and these have been found to include soy allergens. However, soy lecithin does not appear to contain sufficient soy protein residues to induce allergic reactions in the majority of soy-allergic consumers. (26)
Small-scale studies have indicated for quite some time that regular intake of cocoa can have a positive effect in fighting cardiovascular disease. A more recent study on cocoa's cardiovascular benefits, done in 2006, proved this among a larger study group of 470 men, all tested while consuming different daily doses of cocoa. The conclusions were that cocoa does indeed lower the chances and significance of cardiovascular disease.
Eating a diet that’s high in added sugar is bad news for your heart, according to a major 2014 study. The researchers found that eating more than the recommended amount of added sugar may increase your risk of dying from heart disease. Even if you go to the gym and eat your greens regularly, you aren’t immune from the effects of sugar on your health. Eating a high-sugar diet can set you up for disease, even if you’re otherwise healthy, according to a new study. Researchers found unhealthy levels of fat in the blood and livers of men who ate a high-sugar diet, which may increase the risk of heart disease, they report.
Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.
In my opinion, there is no safe amount of processed or refined sugar. Naturally contained sugars in fruit and vegetables are balanced by the fiber, vitamins, enzymes and other properties of the fruit/vegetable which slow sugar digestion and help the body deal with it more easily. Processed varieties, on the other hand, provide none of these benefits and instead create these harmful effects of sugar in the body:
Interestingly, the antioxidant content in human breast milk is comparable to that in pomegranate juice, strawberries and coffee and on average higher than the antioxidant content observed in the commercially available infant formulas analyzed in our study. Breakfast cereals are also potential important sources of antioxidants; some of these products have antioxidant contents comparable to berries, which are fairly high, compared to other grain products and may be due to antioxidants added to the products in fortification process.
All types of eggplant are rich in bitter chlorogenic acid, which protects against the buildup of heart-threatening plaque in artery walls (and fights cancer, too!), say USDA scientists in Beltsville, Maryland. In lab studies, eggplant lowered cholesterol and helped artery walls relax, which can cut your risk of high blood pressure. Here are some more foods that can help lower your blood pressure.
Sugary foods are addictive, giving us a quick 'fix' that tempts us back time and time again. Foods high in sugar have been shown to activate the reward pathway in the brain by releasing dopamine, similar to that of addictive drugs. The nutrient chromium could help to restore normal insulin function and supplementation has been shown to contribute to the maintenance of normal blood glucose levels and to reduce sugar and carbohydrate cravings. I recommend Lepicol Lighter (£17.99), a new supplement which contains 7 strains of live bacteria, chromium, glucomannan and psyllium husk fibres which increase satiety and support healthy bowel movements.
The new study is more complete and accurate (thanks to updated technology) than previous USDA antioxidant data and includes more foods than the previous study, the researchers say. They analyzed antioxidant levels in over 100 different foods, including fruits and vegetables. In addition, the new study includes data on spices and nuts for the first time.
Based on concentrations of things like lutein and other carotenoids, examples of antioxidant foods that protect vision include spinach, kale, berries, broccoli and even egg yolks. Research shows that high-lutein sources like spinach are proven to help decrease eye related degeneration and improve visual acuity. (5) Similarly, flavonoid antioxidants found in berries, such as bilberries or grapes (also a great source of the antioxidant resveratrol), may be especially beneficial at supporting vision into older age.
Alongside lowering blood pressure and improving heart health, dark chocolate also has a few cholesterol-lowering tricks up its sleeve. Studies have shown that just one week of dark chocolate consumption was enough to improve lipid profiles and decrease platelet reactivity for both men and women (7). This may be due to the fact that the cocoa butter in dark chocolate contains some of the same heart-healthy fatty acids found in olive oil.
Aviram M, Rosenblat M, Gaitini D, Nitecki S, Hoffman A, Dornfeld L, Volkova N, Presser D, Attias J, Liker H, Hayek T. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Clin Nutr. 2004;23:423–433. doi: 10.1016/j.clnu.2003.10.002. [PubMed] [CrossRef]

Sweets can lower levels of the stress hormone cortisol in the near term, research shows. But continue OD'ing on sugary refined carbs and your risk of insulin resistance, which stresses the body from the inside, goes up. To find your calm, sweat instead: "Exercise is the best treatment for stress. It makes you feel good and reduces cortisol," says Dr. Lustig.
Small-scale studies have indicated for quite some time that regular intake of cocoa can have a positive effect in fighting cardiovascular disease. A more recent study on cocoa's cardiovascular benefits, done in 2006, proved this among a larger study group of 470 men, all tested while consuming different daily doses of cocoa. The conclusions were that cocoa does indeed lower the chances and significance of cardiovascular disease.

not always easy to spot sugar on the ingredients list, even when it is added. More than 60 names appear on labels, all of which mean sugar was added to the product. It’s no wonder cutting sugar is a challenge. Anything with sugar, syrup or sweetener as part of the name qualifies. Look for “ose” words, such as fructose, glucose and sucrose, for other potential sugar sources. Look for lower-sugar versions of the foods you consume.


I only recommend buying and eating small amounts of minimally processed dark chocolate with a cacao content of at least 70 percent. This type of chocolate contains the most powerful antioxidants and the least amount of sugar. Thankfully, there are a lot of chocolate brands today that offer options that fits this 70 percentage minimum suggestion. The higher the percentage, the greater the potential health benefits of dark chocolate.
The research included information that animal studies have found the hippocampus, which is an area in the brain associated with memory, may be affected by refined sugar. Two studies were conducted in the published report. In the first study, participants that self-reported eating a high-sugar diet had poorer performance on hippocampal related memory tasks. In the second study, the results were replicated. The second study also revealed that the effect of high sugar consumption on memory appears to be directly related to the hippocampal region and no other areas which may also affect memory, such as the prefrontal cortex.
They tested this by giving subjects different cough medicines. One group received common cough medicine with codeine; the second group received a solution of theobromine and the third group was placebo. They were exposed to capsaicin (the chemical responsible for making chili peppers spicy.) Their intention was to see how much capsaicin was required to induce five coughs. Having one's lungs exposed to capsaicin will usually cause even the most hardened chili-head to break into a coughing fit.
If you have diabetes, too much sugar can lead to kidney damage. The kidneys play an important role in filtering your blood sugar. Once blood sugar levels reach a certain amount, the kidneys start to let excess sugar into your urine. If left uncontrolled, diabetes can damage the kidneys, which prevents them from doing their job in filtering out waste in your blood. This can lead to kidney failure.

When you consume refined sugar, your sweet taste receptors signal the brain’s reward system in a way that is much more potent than consuming a piece of fruit—your brain lights up like a pinball machine due to the intense release of dopamine. Unfortunately, those sweet taste receptors don’t signal you to stop eating when you’ve had too much sugar. In fact, the more sugar you eat, the more you crave, creating a vicious cycle of sugar dependence. On the other hand, if you eat loads of the other white crystal (salt), your salt taste receptors "flip" and provide you with an aversion signal. In other words, if you consume too much salt in a meal, your body has a built-in safety mechanism causing you to crave less salt later in the day. Your body is extremely smart when it comes to regulating the intake of essential minerals, especially one as important as salt.


Have you had enough of the daily sugar overload? Are you ready to eliminate the potential harmful effects of sugar on the body? Excellence in Fitness Personal Training Studios is here to help you maximize your time to create a customized plan that fits your lifestyle. Check out our available programs, or give us a call at 410-266-6688 to schedule your free initial consultation to meet our staff of professionals.
That’s why one bite of ice cream never feels like enough and before you know it, you’re looking at the bottom of a pint. Or why you find McDonald’s french fries so hard to resist—the ingredient list includes both dextrose, an added sugar, and fat in the form of canola oil, corn oil, soybean oil and hydrogenated soybean oil. Dip those fries in ketchup and you’re getting even more sugar—this time high fructose corn syrup.
A German study of the diets of more than 19,000 people found that eating chocolate may help lower blood pressure, and in turn, cardiovascular disease risk. A widespread analysis of numerous studies on the topic conducted by Australian researchers also found limited but noticeable blood pressure benefits from eating the superfood. Again, very few studies pinpoint the exact amount of dark chocolate or flavonoids needed to get this effect, and more scientific study is needed.
The American Heart Association, along with the Mayo Clinic and Cleveland Clinic, recommend getting antioxidants from whole foods and a wide variety of foods. While it’s always ideal, and usually more beneficial, to get antioxidants or other nutrients directly from real food sources, certain types may also be helpful when consumed in supplement form.
There is increasing evidence that antioxidants are more effective when obtained from whole foods, rather than isolated from a food and presented in tablet form – and some supplements can actually increase cancer risk. For instance, vitamin A (beta-carotene) has been associated with a reduced risk of certain cancers, but an increase in others, such as lung cancer in smokers, if vitamin A is purified from foodstuffs.

As we mentioned earlier, dark chocolate is loaded with antioxidant compounds that help fight the DNA damage that causes aging symptoms like wrinkles, graying hair, and disease. In fact, research shows that just a single serving of cacao contains more phenolic antioxidants than most foods and more antioxidants than many Americans get on average per day (5).

The ORAC scores above are based on weight. This means that it might not be practical to eat high amounts of all of these antioxidant foods. Other high antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like tomatoes, carrots, pumpkin seeds, sweet potatoes, pomegranates, strawberries, kale, broccoli, grapes or red wine, squash, and wild-caught salmon. Try to consume at least three to four servings daily of these high antioxidant foods (even more is better) for optimal health.

The battle of good and evil between these two white crystals rages on in our bodies. Indeed, the assault on our bodies from overconsuming sugar is wreaking metabolic havoc. When you overeat sugar, this causes an increase in insulin (a fat-storing hormone), insulin resistance, and type 2 diabetes, whereas eating more salt actually can improve type 2 diabetes.

With this study we present a comprehensive survey of the total antioxidant capacity in foods. Earlier small-scale studies from other laboratories have included from a few up to a few hundred samples [20-22,29-31], and in 2007 the U.S. Department of Agriculture presented the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods report including 277 food samples [23]. These studies have been done using different antioxidant assays for measuring antioxidant capacity making it difficult to compare whole lists of foods, products and product categories. Still, a food that has a high total antioxidant capacity using one antioxidant assay will most likely also be high using another assay [20-22]. Consequently, the exact value will be different but the ranking of the products will be mainly the same whichever assay is used. In the present extensive study, the same validated method has been used on all samples, resulting in comparable measures, thus enabling us to present a complete picture of the relative antioxidant potential of the samples.

×