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Is dark chocolate good for you ?

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While researchers haven’t explicitly recommended eating chocolate to stave off heart disease, one paper concludes that regularly eating dark chocolate is likely to have net benefits to our health, and that the strongest evidence base pertains to heart health.

Humans have been consuming some form of chocolate for hundreds of years. For most of this time, it came in the form of liquid cacao, made from cacao beans.Some cultures – but not all – have since added sugar, milk and shiny packaging. Those still consuming cacao more traditionally, meanwhile, have ignited a debate over whether chocolate can be good for our health.

The Kuna Indians, for instance, who live on the San Blas Islands of Panama, have low blood pressure that doesn’t rise with age, low levels of heart attacks, strokes, diabetes and cancer, and they tend to die old, says Marji McCullough, senior scientific director of epidemiology research at the American Cancer Society.And contrary to the scientific consensus that excessive salt can increase blood pressure, their diet contains as much salt as the average US person’s.

To find out exactly what they consume on a daily basis, McCullough visited the Kuna Indians. She discovered that they were consuming around four cups of cocoa – cacao mixed with water and small amounts of sugar – every day.But McCullough can’t attribute the Kuna Indian’s great health to cocoa-drinking with any certainty – especially since they were also eating twice as much fruit and four times as much fish as the average US diet. Plus, they live more active lifestyles than we generally do in the West.

Many other observational studies have looked at the heart benefits of dark chocolate, but they may be biased because people who eat chocolate more frequently tend to have fewer concerns about their weight, says JoAnn Manson, professor of medicine at Harvard Medical School. She adds that they may also be healthier to begin with.In one study, researchers looked at the diets and health of 20,000 people, and found that eating up to 100g of chocolate – including milk chocolate – a day was associated with lower risk of heart disease and stroke. They controlled for other factors that might influence this, including smoking and exercise levels, but said there could be other explanations rather than the chocolate.

And then came a large clinical trial that could control for other possible causes, like diet and lifestyle. It was based on the hunch that the potential health benefits of cacao could be down to its high level of flavonoids, plant compounds also found in berries and tea.

The Cocoa Supplement and Multivitamin Outcomes Study, involving 21,000 people, found that taking 400 to 500mg daily cocoa flavanol supplements could reduce a person’s risk of dying from heart disease by reducing blood pressure and inflammation in the body.The scientists used supplements instead of actual cacao because the concentration of flavonoids can vary hugely across different chocolate brands, depending on the harvesting, manufacturing and processing, says Manson, who was also principal investigator of the trial.

Dark chocolate may have up to four times as many flavonoids as tea, but research shows that flavanol content is reduced during the manufacturing process.I don’t think any approach to increase flavanol content in chocolates will make them a ‘health food’ – Gunter Kuhnle As a consequence, there is currently no consensus about the amount of cocoa flavanols you’d need to see any health benefits, says Gunter Kuhnle, professor of nutrition and food science at the University of Reading.

While the European Food Standards Authority (EFSA) says around 200mg of cocoa flavonoids, or 10g of dark chocolate is beneficial, more recent data suggests that about 500mg per day is more likely to make a difference to our health. That’s the equivalent of a little under one small 30g bar of chocolate.

“I don’t think any approach to increase flavanol content in chocolates will make them a ‘health food’,” Kuhnle says.

Dark chocolate also contains something else we don’t know much about. It’s one of the few sources – apart from coffee – of the plant molecule theobromine.While it is a psychoactive substance, theobromine – which is in the same family as caffeine – can give you a “smoother hit” than caffeine, says Chris Alford, professor in applied psychology at the University of the West of England. And the darker the chocolate, the stronger the hit.

“If you’re eating a lot of dark chocolate, you may get a genuine hit, and the theobromine may be nicer than the caffeine hit,” he says.

For those who are concerned that chocolate increases the risk of heart disease, some researchers say it actually doesn’t need to be avoided.Dark chocolate usually also contains sugar, but one way to avoid this is to opt for chocolate with a higher percentage cocoa than the proportion found in milk chocolate.

Chocolate’s dark side

Testing the effects of cocoa flavanol supplements also bypasses the other components of dark chocolate: sugar and saturated fat. Dark chocolate often contains cocoa butter, which is high in saturated fat, which has been linked to an increased risk of heart disease.

“The fats in chocolate all come from cocoa butter, but while evidence says stearic acid has a neutral effect on cholesterol, a third of fat in cocoa butter is saturated and deleterious to health,” says Aedin Cassidy, professor at the School of Biological Sciences at Queen’s University in Belfast.

While researchers haven’t explicitly recommended eating chocolate to stave off heart disease, one paper concludes that regularly eating dark chocolate is likely to have net benefits to our health, and that the strongest evidence base pertains to heart health.And eating little portions of dark chocolate could help tackle unhealthy eating habits, says Duane Mellor, dietician at Aston Medical School.

“Small amounts of chocolate won’t be harmful and may challenge your relationship with chocolate, because you can enjoy a small amount and not feel guilty. The bitterness tends to make it self-limiting.”

The problem is – the higher the cocoa flavonoid content of a chocolate bar, the more bitter the taste, and the more bitter the taste, the less marketable it is.

“There’s a conflict between the good bits of cocoa and what we need to put with it to make it edible and enjoyable,” says Mellor.

What if the process of preserving the taste of the cocoa bean also, incidentally, results in a healthier chocolate? To make matters more complicated, it’s possible that fat and sugar helps make the flavonoids in chocolate more bioavailable, which means they’re easier for the body to take in.

“Some of these flavanols are complex organic compounds, and one way we can make them available is sticking sugar onto them,” he says.

There just isn’t enough research for anyone to look at the cocoa flavanol and sugar content in chocolate to conclude where the sweet spot is.Also, there’s still no way of knowing how many cocoa flavanols you’re getting.

“Chocolate is not a health food, and, considering the amount of sugar and fat in most chocolates, it is likely that any benefit from flavanols are negligible compared to the adverse effects of overeating,” says Kuhnle.

The quest for taste

There seems to be a surge in smaller “bean-to-bar” companies producing higher percentage cocoa with a focus on preserving taste, rather than any possible health benefits.But what if the process of preserving the taste of the cocoa bean also, incidentally, results in a healthier chocolate?

Cocoa beans grown on the Solomon Islands in the Pacific are picked at the exact moment of ripeness, says Martyn O’Dare, co-founder of chocolate brand Firetree Chocolate. The farmers then break open the cocoa pods and start the six-day process of fermentation, before drying them out. Some of the dried beans are then sent to the UK, to Firetree, where they are roasted whole.

This was how it was originally done, but in the early part of the 20th Century, things changed, according to O’Dare.Chocolate companies relied on two crops from farmers – the main crop, harvested from November to January, and the mid-crop, from January to June, he says.

“The mid-crops were smaller and slightly inferior, and weren’t initially sold. Then, companies started buying them at a discount, and farmers realised they were selling good beans at a lower price, so started mixing in the mid-crop with the main crop,” he says.While you can find flavanols in many different foods alongside chocolate, studies suggest that dark chocolate can fit within a healthy diet

“This meant that chocolate companies were receiving different size beans, which would require different roasting times. So they decided to start breaking open the shells so they could roast just the nibs.”

Whether this story is hearsay or not, the truth remains that smaller chocolate-makers might be on to something: roasting the whole bean, rather than just the nibs, often involves roasting at a lower temperature for longer.

We know that if we cook vegetables too long, fewer nutrients stay intact. But whether the same can be said for dark chocolate and the fruit it comes from, the cacao bean, remains to be seen – more research needs to be done.Still, while you can find flavanols in many different foods alongside chocolate, studies suggest that dark chocolate can fit within a healthy diet.

“It’s reasonable to have high percentage dark chocolate several times a week as long as you’re avoiding excessive calories, but it shouldn’t be perceived as a health food you try to eat more of,” says Manson.

“Try to increase flavanols through diet, with tea, berries, grapes and other fruits, as well as a reasonable, moderate amount of high-cacao chocolate,” she says. (BBC)



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Elegant threads of tradition: Darshi Batik at Sheraton

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Surrounded by styles and smiles

As the Colombo skyline softens into golden hour “Sundown with Buddhi Batiks “at Sheraton Colombo unfolded as a seamless blend of heritage and contemporary elegance – an experience that felt both intimate and visually striking.

The evening drew a crowd that reflected the very essence of the brand it celebrated refined, creative and deeply connected with flowing silhouettes, to cultural and the quiet hum of conversation over curated cocktails.

Buddhi Batiks with Darshi Keerthisena is a label celebrated for transforming Sri Lankan batik into modern, wearable art. Her story telling through fabric where each piece reflected craftsmanship, culture, and a contemporary design language. The collection leaned into effortless elegance, resort ready kaftans, structured yet fluid dresses and statement pieces that moved as beautifully as they look. The atmosphere was electrifying. Guest sipped on delicated curated cocktails as soft music hummed in the background, creating an ambience that felt both exclusive and deeply relaxed.

More than aesthetics, Buddhi Batiks tells stores. Each motif, each gradation of colour carried a sense of place and memory.

Buddhi Batiks is proof that fashion can honour heritage without compromising on glamour, with every brush stroke of wax and every hand dyed.

The event, aptly named Sundown, was an ode to the timeless elegance of Sri Lankan craftsmanship, seamless fabrics woven into contemporary silhouettes that speak to a global sensibility.

The collection by Buddhi Batiks drew inspiration from Sri Lanka’s natural landscape, from the shimmering coastlines to the lush inland jungle, translated into vivid patterns and textures on display.

The brand celebrated Sri Lankan’s rich artistic legacy while embracing a global fashion vision.

There are designers who wear fashion and then there are designers who live fashion, Darshi Keerthisena, creative director and CEO of Buddhi Batiks, belongs to the latter. She hasn’t merely followed a family tradition. She has reimagined it, transforming Sri Lankan batiks from a cultural craft into a globally resonant fashion statement. Under Dharshi’s leadership, Buddhi Batiks has evolved far beyond traditional cotton saris. She has introduced silk, geogette and satin as canvasses for Batik, infusing pieces with contemporary silhouettes and subtle, sophisticated colour stories that appeal to international design sensibilities. Her innovations have taken batik onto global platforms.

Darshi’s innovation isn’t only stylistic, it is ethical. She has championed sustainable practises, such as digital printing on recycled textiles and eco friendly dyes, while keeping handmade batik at the heart of the brand.

Her career has been marked by accolades and awards Dharshi’s vision for batik is expansive. She sees it not just on runaway gowns or resort wear, but translated into interiors, accessories and everyday life, capable of transcending borders while keeping the soul of Sri Lankan artisan’s heritage alive.

Sheraton Colombo Sri Lanka’s most prestigious 5-star hotels with Paul Sun, General Manager and his dedicated team, [played a key role and the hotel’s assistance went beyond providing a venue, it was a seamless blend of hospitality, event management and creative support.

By Zanita Careem

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Farzana redefining power and purpose for women

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Farzana on celebrating women’s strength

Farzana Baduel stands as a powerful voice in global communication and a passionate advocate for women’s empowerment making her perspective especially relevant on International Women’s Day. As CEO of Curzon PR,in UK she has built a career defined by influence, resilience and purpose championing the advancement of women’s leadership.

(Q) How would you describe the role of women in the UK today and how does it compare to women’s role in Sri Lanka?

(A) Women in the UK today hold positions of real influence across politics, business, media, academia and the creative industries. There are strong legal protections around equality and conversations about gender parity have become mainstream. But equality in law does not always translate to equality in lived experience, particularly when it comes to pay gaps, the weight of childcare, and who actually occupies the most senior positions.

Sri Lanka presents a genuinely fascinating paradox. It elected the world’s first female Prime Minister in 1960, yet many women still face structural and cultural constraints, especially outside urban centres. What strikes me about Sri Lankan women is their extraordinary resilience and entrepreneurial spirit, often demonstrated within more traditional frameworks. That combination of ambition and adaptability is something I find deeply impressive.

Both countries are progressing. But both still have considerable work to do.

(Q) Are there areas where UK women face challenges that Sri Lankan women may not, or vice versa?

(A) In the UK, one of the most persistent challenges is what I would describe as the double burden: professional ambition sitting alongside disproportionate domestic responsibility. There is also the very modern pressure of digital culture, the weight of image, comparison, online abuse and public scrutiny that affects women in ways men rarely experience to the same degree.

In Sri Lanka, the challenges tend to be more structural. Economic instability, limited access to opportunity in rural areas, and in some cases stronger social conservatism around gender roles all shape what is possible for women. And yet extended family networks in Sri Lanka can offer something many women in the UK genuinely lack: built in childcare, intergenerational support, a community that holds you.

The pressures differ. But the underlying theme is remarkably consistent. Women everywhere are negotiating expectations that men are simply not asked to meet.

(Q) How do you define what it means to be a woman today, and have there been moments where your gender shaped your opportunities or challenges?

(A) To me, being a woman today means navigating complexity with strength. It means holding ambition and empathy in the same space without apologising for either. It means being commercially sharp and emotionally intelligent. Above all, it means resilience.

There have certainly been moments in my career where being a woman changed the dynamic in a room, particularly in senior advisory spaces involving government or corporate leadership. Early on, I sometimes had to prove competence before being taken seriously. Over time I came to understand that credibility does not come from changing who you are. It comes from deep expertise and calm authority.

Gender shapes experience. But it does not have to define potential.

(Q) How can women lift each other up in workplaces, communities and society at large?

(A) By being genuinely generous with opportunity. Sponsorship matters far more than mentorship. It is powerful when senior women actively advocate for other women in rooms those women are not in. That kind of invisible advocacy changes careers.

By rejecting scarcity thinking. There is not only one seat at the table.

And by modelling integrity. When women support each other publicly and privately, it does not just help individuals. It changes workplace cultures entirely.

(Q) Do you believe women are getting enough representation in leadership roles? If not, what needs to change?

(A) Progress has been made. But representation at the very top, in boardrooms and in global political leadership, remains deeply uneven. And the solution is not simply about recruiting more women. It is about changing the systems they are recruited into: flexible leadership structures, normalised parental leave for both men and women, transparent promotion criteria, and zero tolerance for the kind of subtle bias that is so easy to dismiss but so corrosive over time.

Representation is not about optics. It is about influence. Those are not the same thing.

(Q) What societal expectations or stereotypes have you personally encountered as a woman?

(A) The most persistent one is the idea that women must choose between warmth and authority, that being decisive risks being labelled difficult. Men are rarely subjected to that framing. A decisive man is simply a leader.

There is also the expectation that women should balance everything effortlessly, as though the juggle should be invisible. The reality is that balance is dynamic, often imperfect, and occasionally held together by nothing more than determination and strong coffee.

(Q) What challenges do women face in accessing healthcare or support, and how can society improve this?

(A) Even in developed countries, women’s health is frequently under researched and under prioritised, particularly around reproductive health, menopause and mental health. This is not a niche issue. It affects half the population.

Improvement requires sustained investment in research, workplace policies that recognise women’s health realities, and a collective willingness to remove the stigma that still clings to these conversations. Health is not a private inconvenience. It is a public priority.

(Q) Do you feel women are encouraged enough to pursue their passions alongside family and work responsibilities?

(A) The encouragement exists in rhetoric. The practical support frequently does not. True encouragement requires structural foundation: affordable childcare, flexible working arrangements, and a cultural acceptance that ambition in women is not selfish. It is not something that requires justification.

Women should never feel they must apologise for aspiration.

(Q) How do media portrayals of women impact society’s perception of them?

(A) Media shapes norms in ways we often do not notice until we look back. When women are portrayed primarily through the lens of appearance, domestic roles or conflict narratives, it quietly narrows the public imagination about what leadership looks like.

When media platforms showcase women as thinkers, strategists, innovators and policymakers, something opens up, especially for young girls who are watching and deciding, consciously or not, what is possible for them. Representation shapes expectation. That is not a small thing.

(Q) What changes would you most like to see for women in the next decade?

(A) Economic parity, not just participation. Greater support for women entrepreneurs. More women shaping foreign policy and global governance. A healthier and kinder public discourse online.

But most importantly, I would like to see confidence. Young women growing up without internalised limits, without the quiet voice that tells them to take up less space. That, more than any policy change, is what transforms the next generation.

(Q) And finally, how do you define what it means to be a woman today?

(A) To be a woman today is to stand fully in your capability without shrinking for anyone’s comfort. It is to embrace both strength and compassion, not as opposites but as complements. It is to define yourself rather than accept the definitions others impose upon you.

And perhaps most importantly, it is to leave the path a little wider for the women who come after you.

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From Hanoi to Colombo: Women leading change across borders

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Ambassador of Vietnam in Colombo Trinh Thi Tam talks about women connecting across borders

Grace, resilience and quiet determination define the women of both Vietnam and Sri Lanka, two nations bound not only by rich cultural heritage, but by the enduring strength of their women. As the world marked International Women’s Day, the interview with the Vietnamese Ambassador in Sri Lanka offers a compelling lens into how tradition and modernity intervine to shape the lives of women across these societies Women in Vietnam and Sri Lanka continue to redifine their roles, balancing family, career and ambition with remarkable pause. While their journeys were shaped by distinct histories and cultural naunces there is a shared narrative of perseverance, adaptability and progress. In this interview the envoy reflects on these parallels and contrasts, offering insight into the evolving status of women. The challenges, they face and the inspiring strides being made towards equality.

Q How would you describe the role of women in Vietnam compared to Sri Lankan women?

A Women in Vietnam and Sri Lanka share many important similarities. In both societies, women are known for their diligence, resilience, and strong sense of responsibility toward family and community. Having experienced periods of war, conflict, and economic hardship, women in both countries deeply understand the values of sacrifice, solidarity, and perseverance. They often carry multiple roles at the same time—caregivers, income earners, and community supporters. In both countries, there has been an increasingly active participation of women in the workforce, including trade, manufacturing, SMEs, as well as in the leadership. It is meaningful to recognize these shared qualities that quietly but steadily contribute to social stability and national development.

Q From your personal experience, what defines a modern woman in your country?

A From my personal experience, a modern woman is someone who strives for balance rather than choosing between roles. She values education, independence, and self-development, while remaining deeply committed to her family and social responsibilities. She is confident, adaptable, and increasingly comfortable using technology and global networks. At the same time, she respects cultural values and traditions, selecting what is meaningful rather than rejecting them entirely. Modern women today are not defined only by career success, but by their ability to manage multiple responsibilities with empathy, resilience, and purpose.

Q Have you seen a significant change in women’s roles over the past decade?

A Yes, there have been noticeable and positive changes over the past decade. More women are pursuing higher education, entering diverse professional fields, and participating actively in economic and social life. Attitudes toward women’s leadership and decision-making roles have gradually improved, especially among younger generations. At the same time, women continue to shoulder major responsibilities within the family. This dual role has become more visible and more openly discussed. While challenges remain, the growing recognition of women’s contributions—both at work and at home—reflects a meaningful shift toward a more inclusive understanding of development.

Q Women in Vietnam are often visible in trade and entrepreneurship. How does this compare with Sri Lanka?

A Women in both Vietnam and Sri Lanka demonstrate a strong entrepreneurial spirit, particularly in trade, services, and family-based businesses. Many women engage in economic activities not only for personal ambition, but also to support their families and contribute to their communities. In both countries, women entrepreneurs are known for their adaptability, hard work, and practical approach to business. While the scale and sectors may differ, the underlying motivation and resilience are remarkably similar. With better access to finance, markets, and mentoring, women in both societies have great potential to further expand their entrepreneurial impact.

Q Do you think society equally values women’s economic contributions in both countries?

A Societal recognition of women’s economic contributions has improved, but full equality has not yet been achieved in either country. Women’s income is increasingly important for household stability, yet their unpaid care work often remains invisible. Professional success is respected, but women are still expected to prioritize family responsibilities. This creates pressure to constantly balance multiple roles. It is important to acknowledge that true equality means valuing both paid and unpaid work, and creating supportive environments that allow women to contribute economically without compromising their well-being or family life.

Q Vietnam has relatively strong female participation in governance. What drives this? Why is female representation still low in Sri Lanka?

A Both Vietnam and Sri Lanka recognize the importance of women’s participation in governance, and both have many capable women leaders. Differences in representation are largely shaped by institutional structures and political culture rather than women’s ability or commitment. Where supportive frameworks, mentoring, and clear pathways exist, women are more likely to enter public leadership.

In Sri Lanka, many talented women also serve their communities in different ways, though public roles can be more demanding to combine with family responsibilities. Creating more supportive and flexible pathways can help more women step forward and share their perspectives, enriching decision-making and social cohesion.

Q What are the most pressing issues women still face today?

A One of the most pressing challenges women face today is achieving a healthy balance between work, family responsibilities, and personal life. Women continue to carry a disproportionate share of caregiving and household duties, even when they are fully engaged in professional work. Gender inequality in wages, leadership opportunities, and decision-making persists. Social expectations often require women to excel in all areas simultaneously, creating emotional and physical strain. Addressing these issues requires not only policy support—such as childcare and flexible work—but also cultural change that encourages shared responsibility and mutual respect.

Q Do globalization and social media help accelerate gender equality?

A Globalization and social media can play a positive role in accelerating gender equality by expanding access to information, markets, and role models. They allow women to connect, learn, and express their voices beyond traditional boundaries. Many women entrepreneurs and professionals have benefited from digital platforms. However, these tools also bring challenges, including online harassment and unrealistic social pressures. Their impact depends on how responsibly they are used and supported. When combined with education, digital literacy, and safeguards, globalization and social media can become powerful tools for women’s empowerment.

Q How do you see the future of women evolving in the next 10 years?

A Over the next decade, I expect women to play an even more visible role in leadership, entrepreneurship, and innovation. Flexible work models and digital technologies will help more women participate in the economy while managing family responsibilities. Younger generations are already embracing more balanced views on gender roles and shared caregiving. While challenges will remain, especially in achieving true equality, the overall direction is positive. With sustained support from institutions, families, and society, women’s contributions will continue to shape more inclusive and resilient communities.

Q What can Sri Lanka learn from Vietnam in terms of empowering women economically?

A Sri Lanka can draw useful lessons from Vietnam’s emphasis on integrating women into value chains, supporting small businesses, and linking skills training with market access. Practical support—such as simplified procedures, access to finance, and business networks—helps women move from informal activities to sustainable enterprises. Equally important is recognizing women’s economic roles publicly and socially. Empowerment is most effective when economic opportunity is combined with family support and social respect. These shared principles are especially meaningful and highlight when celebrated International Women’s Day on 8 March.

By Zanita Careem

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