Which Has More Antioxidants and Mood-Boosting Benefits?
:max_bytes(150000):strip_icc()/darkchocolatevsgreentea-04af67853dac40498fa2190a0c018d32.jpg?w=780&resize=780,470&ssl=1 "Which Has More Antioxidants and Mood-Boosting Benefits?")
:max_bytes(150000):strip_icc():format(jpeg)/darkchocolatevsgreentea-04af67853dac40498fa2190a0c018d32.jpg)
Antioxidants help protect the body against cell damage, inflammation and disease. Both dark chocolate and green tea contain polyphenols with antioxidant properties, but one stands out.
Dark chocolate contains more polyphenols and a higher antioxidant capacity than green tea. Dark chocolate with more cocoa generally contains more antioxidants.
Green tea and dark chocolate have different levels of polyphenols depending on where they are grown and how they are made:
- Natural (non-alkalized) cocoa generally has higher levels of polyphenols than alkalized cocoa.
- Brewing methods, such as temperature and duration, also affect the polyphenols in green tea. One study showed that brewing green tea for 5 to 10 minutes at 176-212°F (80-100°C) results in higher antioxidant capacity than brewing for a shorter time or at lower temperatures.
Green tea contains caffeine and L-theanine (an amino acid), both of which improve alertness. L-theanine may also promote calm and reduce stress. Some studies have shown that regular consumption of green tea can improve cognitive tasks such as attention, memory, learning, problem solving, and decision-making.
Some studies suggest that cocoa or chocolate may also improve alertness and cognitive performance. Additionally, eating chocolate has been shown to improve mood in the short term.
Here is a nutritional comparison of dark chocolate and green tea:
| Nutrient | Dark chocolate (per 1 ounce/28 grams) | Green tea (per 245 grams/1 cup) |
|---|---|---|
| Energy | 170 calories | 2.4 calories |
| Protein | 2.2 grams (g) | 0.5g |
| Total fat | 12.1g | 0g |
| Carbohydrates | 13g | 0g |
| Fiber | 3g | 0g |
| Sugars | 6.8g | 0g |
| Iron | 3.3 milligrams (mg) | 0.1mg |
| Magnesium | 64.6 mg | 2.5mg |
| Potassium | 203mg | 19.6 mg |
| Caffeine | 22.7 mg | 29.4 mg |
Green tea is a low-calorie drink with few nutrients. Dark chocolate can be high in calories, carbohydrates and added sugars. It is also a good source of iron and magnesium. Green tea and dark chocolate provide small amounts of caffeine.
Green tea catechins can block enzymes that break down carbohydrates, proteins and fats. This can reduce the absorption of these nutrients and their calories.
Decreased absorption of fats and calories can support blood cholesterol levels. Research shows that drinking green tea can help reduce low-density lipoprotein (LDL), triglycerides, and total cholesterol in the blood.
The polyphenols contained in cocoa or dark chocolate can improve blood circulation. Studies suggest that drinking cocoa or eating dark chocolate may help support blood pressure.
However, most chocolate also contains high amounts of added sugars and saturated fats. A diet high in sugar and saturated fat can harm heart health, so it’s important to eat these foods in moderation.
A diet rich in antioxidants is linked to a lower risk of type 2 diabetes. Antioxidants may protect the pancreatic cells that make insulin.
However, one study looked at the effects of drinking green tea or cocoa in people with diabetes. Both had no effect on fasting blood sugar or insulin resistance.
Foods high in polyphenols can affect gut bacteria and health.
The body cannot absorb most polyphenols well. Sometimes their benefits come from their effect on intestinal bacteria. Beneficial bacteria use these molecules as food and increase in number.
Bacteria can also break down polyphenols into molecules that the body can absorb.
Drinking green tea and dark chocolate in moderation can be part of a nutritious and balanced diet.
Always read nutrition labels when buying chocolate. Some contain more sugar and saturated fat than others. Opt for those with less added sugar, less saturated fat and higher cocoa percentages.
Using cocoa solids in sweet baked goods or homemade hot chocolate is also a great way to add more polyphenols to your diet.
Green tea also goes wonderfully with snacks. Store green tea leaves in an airtight container in a cool, dark, dry place for optimal freshness. Infuse at 176-212°F (80-100°C) for 5-10 minutes to maximize polyphenols.
Thank you for your comments!
