Life style

Is dark chocolate good for you ?

Published

4 years ago

2023/01/1

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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Life style

Tourism gets a World Bank powered boost

Published

1 day ago

2026/09/6

Thilina Walpola

By Zanita Careem

With Sri Lanka tourism entering a new phase of growth, the Deputy Minister of Foreign Affairs, Foreign Employment and Tourism, Professor Ruwan Ranasinghe outlined the Government’s forward looking approach, stressing that Sri Lanka must move forward, and must move beyond short term promotional efforts and build a tourism industry backed by clear strategy, stronger planning and measurable results. At the recent Press Conference, held at the SLTPB, Sri Lanka Tourism launched two World Bank supported consultancy assignments to develop a national tourism strategy and global promotional campaign road map, as the country seeks to attract high spending visitors and generate greater economic reforms. The National Tourism strategy planning consultancy for 2026-2031 will prepare a five-year framework, covering a forward looking approach, centred on transforming tourism into a more competitive sustainable and high value sector. For Sri Lanka, this initiative marks an important shift towards strategic, sustainable and inclusive tourism development with the aim of giving greater economic opportunities to the people. The Deputy Minister said the country does possess the natural beauty, cultural heritage and hospitality needed to compete globally. What is required now, he emphasised, is a coordinated approach that brings together government, industry stakeholders and international expertise.

For Professor Ranasinghe the way forward is not simply about bringing more tourists to Sri Lanka but about creating greater value from every visitor, diversifying markets, encouraging investment, strengthening the tourism institutions and developing a destination that can complete confidentially on the world stage. His speech reflected a clear message, Sri Lanka has the attraction, diversity and potential to compete with the world’s best destinations, but must be driven by stronger strategy, sharper global marketing and co-ordinated action.

He emphasised that Sri Lanka has not lacked tourism plans in the past. Previous governments and tourism authorities had undertaken considerable work and developed important plans but the challenges was that these efforts had not given the strength, continuity and implementation mechanisms needed to produce the desired results. The new approach, he stressed, is about giving tourism greater teeth through stronger planning, better governance, targeted investment, sustainable development and a much aggressive presence in the international markets.

(Q) Why is the launch of the National Strategies Planning Consultancy a major milestone for Sri Lanka’s tourism industry?

(A) The launch marks a turning point because it introduces a structured, evidence-based framework for tourism development. For years, Sri Lanka focused primarily on increasing visitor numbers, but despite strong arrivals, revenue growth lagged. This consultancy, supported by the World Bank, ensures that future strategies emphasise value creation, sustainability, and inclusivity. It is the first time Sri Lanka’s tourism industry is being aligned with global best practices, institutional reforms, and a clear roadmap for implementation, making it a landmark initiative.

(Q) What are key priorities that the new national tourism strategy will focus on?

(A) The new strategy prioritises enhancing visitor spending and length of stay, reducing revenue leakage by strengthening local supply chains, modernising institutions and regulations, and embedding sustainability across all tourism activities. It also emphasises skills development through curriculum modernisation at SLOTH, digital transformation of tourism data systems, and diversification of tourism products to attract high-value segments such as wellness, eco-tourism, and cultural tourism.

(Q) What major gaps in Sri Lanka’s existing tourism strategy do you hope to address?

(A) Previous strategies were heavily arrival-driven, with limited focus on yield per visitor. There was weak differentiation among destinations, limited integration with local communities, and insufficient institutional coordination. The new plan addresses these gaps by embedding sustainability, strengthening provincial tourism bureaus, diversifying products, and ensuring that tourism revenue benefits local communities more directly.

(Q) What is the vision behind Sri Lanka’s new global promotional campaign road map?

(A) The vision is to reposition Sri Lanka as a premier global destination by highlighting its unique blend of culture, nature, and wellness. The campaign, developed with international expertise, will use data-driven marketing, influencer collaborations, and destination storytelling to reach high-value markets. It aims to move beyond generic promotion and instead create a strong, differentiated brand identity for Sri Lanka.

(Q) How will this campaign change the way Sri Lanka is positioned and marketed internationally?

Professor Ruwan Ranasinghe: New international narrative for Sri Lanka

(A) Sri Lanka will be marketed not just as a tropical island but as a destination offering diverse, high-value experiences. The campaign will highlight wellness retreats, heritage tourism, eco-adventures, and community-based experiences. This repositioning will attract discerning travellers who seek authenticity and are willing to spend more, thereby increasing tourism’s contribution to the economy.

(Q) How will the Ministry ensure that the strategy does not remain another document, but is actually implemented?

(A) The consultancy includes costed action plans, institutional reforms, and monitoring mechanisms to ensure accountability. Stakeholder workshops and validation sessions will embed ownership across government, private sector, and communities. The Ministry is committed to ensuring that this strategy translates into tangible outcomes through structured implementation and regular progress reviews.

(Q) Are we ready to market Sri Lanka to the world at a much bigger level or do you first need to fix the gaps in the visitor experience before spending heavily on promotion?

(A) Both aspects must go hand in hand. While global promotion is essential to reposition Sri Lanka, the visitor experience must be strengthened to ensure repeat visitation and positive word-of-mouth. The strategy priorities service standards, infrastructure, and product diversification so that promotional spending translates into genuine value for visitors and communities alike.

(Q) What does the World Bank’s involvement bring to Sri Lanka’s tourism strategy that was missing from previous initiatives?

(A) The World Bank brings international expertise, credibility, and funding support. Its involvement ensures that Sri Lanka’s strategy is benchmarked against global best practices, with stronger institutional frameworks and better data systems. Unlike past initiatives, this partnership emphasizes sustainability, inclusivity, and value-driven growth, ensuring long-term resilience for the industry.

(Q) Will the World Bank’s expertise help Sri Lanka move from simply increasing tourist arrivals to attracting high-value tourists?

(A) Yes, the World Bank’s guidance is focused on shifting from volume-driven growth to yield-driven growth. By strengthening product development, diversifying markets, and embedding sustainability, Sri Lanka will attract high-value tourists who spend more, stay longer, and contribute positively to local communities and conservation efforts.

(Q) Will the new strategy place greater emphasis on sustainable and responsible tourism?

(A) Absolutely. Sustainability is at the heart of the new strategy. ECT-tourism, community-based tourism, and conservation initiatives will be scaled up to protect Sri Lanka’s fragile ecosystems and heritage. Responsible tourism practices will be embedded across the industry to ensure that growth does not come at the expense of the environment or local communities.

(Q) With the World Bank bringing international expertise to Sri Lanka’s tourism strategy, what is the one major transformation for the world to see in Sri Lanka as a tourism destination?

(A) The major transformation will be Sri Lanka’s repositioning as a high-value, sustainable destination. The world will see Sri Lanka move beyond being a volume-driven market to becoming a model of responsible tourism, where visitors enjoy authentic experiences while contributing to local prosperity and environmental conservation. This shift will redefine Sri Lanka’s global image and ensure long-term competitiveness.

Life style

When food becomes the language of connection for Chef Sajesh Nair

Published

1 day ago

2026/09/6

Thilina Walpola

Royal medley of Indian flavours-at Nair’s Navaratne

By Zanita Careem

Behind every memorable dining experience is a chef whose passion transforms ingredients into something extraordinary. At Taj Samudra Colombo, the hotel’s Executive Chef, Sajesh Nair brings culinary artistry, precision and a deep understanding of flavours, curating dishes that are as refined as they are memorable.

With his passion for quality ingredients, attention to details and commitment to culinary excellence, Chef Nair continues to create flavours, turning the finest ingredients into culinary masterpieces, and transforming the dining table into a stage of indulgence.

Behind every memorable dining experience is a Chef who understands that food is more than what appears on a plate. For Chef Sajesh Nair cooking has been a lifelong journey, shaped by tradition, discipline, curiosity and a passion for authentic flavours.

With an impressive 30 years in the culinary tradition, including 17 years with Taj Hotels, Chef Sajesh Nair has built a career round creating a distinctive dining experience, while remaining deeply connected to the heritage of the cuisines he represented.

His journey with Taj has taken him through some of the group’s most prestigious properties. He was the Executive Chef at the celebrated Taj Falakruma, in Hyderabad, where he became particularly recognised for his expertise in Hyderabad and Nizami cuisine. “My philosophy was rooted in preserving traditional techniques while presenting them with refinement and creativity.” My passion for cooking began at an early age, “My journey was shaped by an early and lasting influence of my father.’’ It was through him that Sajesh developed an appreciation for food, discipline and dedication behind creating something truly special.

Turning ingredients into memorable experiences

His culinary credentials also came into spotlight when he led the team preparing an elaborate royal inspired menu for a high profile dinner at Taj Falakuma Palace, attended by Prime Minister Narendra Modi and Ivanka Trump.

At Taj Samudra Colombo, Chef Sajesh brought his wealth of experience to Sri Lanka’s hospitality scene. His culinary leadership extended to many restaurents, including the revamped Indian Restaurant Navaratne where he has created an experience, centred around cuisines from all parts of India. Adding depth to this culinary journey, Chef Sajesh philosophy fits naturally into the restaurant’s identity, offering guests an introduction to India’s culinary traditions while maintaining the standard of Taj hospitality. Navaratne has become more than an Indian restaurant, it’s a culinary passage to India with Sajesh Nair’s experience in helping bringing its flavours, traditions and stories to the table. Chef Sajesh Nair has a long Taj Hotel career and in Sri Lanka, as the Executive Chef of Golden Dragon – one of the hotel’s specialist restaurant, where he has brought his expertise and creativity to the kitchen, creating flavours that have delighted diners from all walks of life. His association with Golden Dragon, the Chinese restaurant, began in India where he worked at the restaurant as part of his early Taj Samudra hotel’s career. That experience gave him the exposure to the Chinese wider culinary techniques at the Golden Dragon Colombo.

Chef Sajesh Nair: Executive Chef, Taj Samudra, Colombo. Maestro behind flavours

At Taj Samudra Colombo, the Yumi Japanese restaurant is one of the hotel’s speciality dining outlets, His strength lies in creating dishes that balance authentic flavours with contemporary presentation, while his attention to detail and understanding of ingredients gave each creation its distinctive character. He embraced a wider gastronomic repertoire, mastering flavours and techniques from across the world. Chef Sajesh Nair’s culinary canvas extended beyond Indian cuisine. Nair’s role was not simply about mastering one cuisine but about creating different dining experience to suit different tastes. He curated extensive festive menus at Ports of Call and worked across the hotel’s speciality restaurants .

Chef Sajesh Nair’s journey extends beyond the restaurant kitchen with his career giving him opportunities to prepare food for celebrations, distinguished personalities and high profile guests in Sri Lanka and abroad. His work at the Golden Dragon and at the Yumi restaurent further reflect his versatility as a executive. Chef Nair led the culinary team at Taj Falaknuma Palace when a dinner was hosted for Narendra Modi.

Chef Nair and his team prepared the elaborate five-course royal Hyderabad/Nizami menu for Ivanka Trump during her Hyderabad visit. Mukesh Ambani and Ratan Tata both were among the prominent. Indian business leaders who attended the gala dinner. Among the distinguished personalities to experience Chef’s culinary artistry was Cherie Blair, who was among the guests at the glittering banquet at Taj Falaknuma Palace in Hyderbad during the 2017 Global Entrepreneurship Summit. He also curated menus for Mohamed Azharuddin’s wedding reception at Taj Mahal Palace. At this wedding he worked as a young Chef de Partie at the hotel where he won rave reviews. Later he steadily worked his way through the demanding hierachy of professional kitchens.

In Sri Lanka he has created menus for cricketers, both Sri Lankans and Indians. He was also the part of the team when he created various menus during PM Narendra Modi’s visit to Sri Lanka when he stayed at the Taj Samudra. He has also curated menus for all the higher profile personalities, like corporate clients and political figureheads, including the PM of Sri Lanka, Harini Amarasuriya.

From royal banquests in India to distinguished tables in Sri Lanka, Chef Sajesh Nair’s culinary journey is one marked by experience, versatility and an enduring passion for creating memorable dining experiences. His career reflects a Chef who has continually evolved with the times, while remaining rooted in the craft.

He quipped “For me food is more than what is served on a plate it is a way of connecting people.”

Life style

CCWE National Workshop calls for collective action

Published

1 day ago

2026/09/6

Thilina Walpola

Yassas Hewage, Chairman, Industrial Development Board, with Amélie July, Deputy Director for Sri Lanka AFD, and Dr Ayanthi Gurusinghe

The Ceylon Chamber of Women Entrepreneurs (CCWE), in collaboration with the University of Kelaniya, brought together policymakers, development partners, private-sector leaders, academics, civil society organisations and women entrepreneurs at the National Workshop “Advocating for Change: Women’s Economic Empowerment through Collective Action.”

The workshop formed part of the FAME – Feminism: Action and Mobilisation for an Inclusive Economy Project, supported by the Agence Française de Développement (AFD), and focused on identifying practical pathways to create a more inclusive and enabling entrepreneurial ecosystem for women in Sri Lanka.

The national dialogue provided a platform to bring together policy-level perspectives with the experiences of women entrepreneurs and grassroots organisations, while presenting research evidence on the barriers, opportunities and institutional changes required to strengthen women’s participation in entrepreneurship and economic development.

Welcoming participants, Dr. Ayanthi Gurusinghe, President of the Ceylon Chamber of Women Entrepreneurs, emphasised that women’s economic empowerment cannot be achieved through isolated interventions or training programmes alone. She highlighted the importance of connecting women entrepreneurs with finance, technology, markets, knowledge, networks and policy-making institutions, while ensuring that the voices of women, at community level, are represented in national discussions. She noted that the purpose of “Advocating for Change” is to bring these different voices together and move from identifying challenges towards practical and sustainable solutions.

Dr. Gurusinghe further stressed the importance of collective action among government institutions, development partners, academia, the private sector, women’s chambers and community organisations to create meaningful economic opportunities for women across Sri Lanka.

Partnerships for Progress:

France’s Continued Support for Women’s Economic Empowerment, Matthieu John, Deputy Ambassador of the Embassy of France, highlighted the importance of partnerships in advancing inclusive economic development and reflected on the contribution of the FAME partnership in Sri Lanka.

Together we rise: power of collective action

He emphasised the value of strengthening women’s participation in economic decision-making and creating opportunities that enable women not only to establish enterprises but also to build sustainable businesses capable of contributing to employment, innovation and economic growth.The participation of France and AFD in the programme reinforced the importance of international development partnerships that support locally led initiatives, research, advocacy and collective action for women’s economic empowerment.

Creating an Enabling Ecosystem for Women Entrepreneurs:

Delivering the keynote address, Yasas Hewage, Chairman of the Industrial Development Board (IDB), focused on the importance of creating an enabling ecosystem in which women entrepreneurs can move beyond micro and livelihood-based enterprises towards sustainable, growth-oriented businesses. He highlighted the role of enterprise-development institutions in providing entrepreneurs with access to technical knowledge, technology, productivity improvement, business-development services, finance and markets.

Hewage also emphasised that strengthening women-owned enterprises should be viewed not merely as a gender or social-development intervention, but as an important component of Sri Lanka’s wider industrial and economic development

The National Workshop concluded with a call for stronger coordination and continued collective action among government, development partners, financial institutions, academia, the private sector, women’s organisations and entrepreneurs.

Among the broader priorities emerging from the dialogue were the need to strengthen access to finance and markets; improve technology, digital and business-development support; create stronger pathways from micro-enterprise to sustainable business growth; strengthen institutional coordination; improve access to opportunities for women outside Colombo; and ensure that women entrepreneurs have a stronger voice in policy and economic decision-making.

CCWE emphasised that the dialogue is intended to contribute to a wider process of evidence-based advocacy for women’s economic empowerment, ensuring that recommendations are informed not only by research and institutional perspectives but also by the lived experiences of women entrepreneurs themselves.

The workshop reaffirmed a central message: Women’s economic empowerment is not solely a women’s issue—it is fundamental to Sri Lanka’s inclusive economic growth, industrial development and long-term prosperity.