Protein – More than just an egg white.

Proteins are basic elements in all somatic cells (nerves, sensory organs, muscles, cartilages, bones, chords, bands, skin, and the immune and hormone systems). Proteins participate in all biochemical processes in the body as enzymes and hormone components.

They also ensure the transportation of oxygen and nutrients. In German, the common term for protein is the same word as for egg white. Proteins are a major source of nitrogen and sulphur, which are not found in other main sources of nutrients, such as carbohydrates and fats. Fat can also be made from carbohydrates that are supplied with food. Likewise, carbohydrates can be synthesised from proteins. Body proteins can, however, only be made by ingested proteins.

The building blocks of proteins are amino acids. Proteins consist of more than 100 amino acids. A chain of less than 100 amino acids is known as peptides (di-, oligo- and polypeptides). According to current estimations, our body possesses about 50,000 different proteins. These consist of 22 different amino acids, in different sequences. Of these amino acids, 8 are essential. This means that our body cannot manufacture them itself.

Essential amino acids are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Histidine is a half-essential amino acid. The adult body can supply a lack of histidine for a short period. For children, however, it is an essential amino acid. The more essential amino acids a protein has, the higher its value.

Biological value (BV) gauges the efficiency with which a food protein can be incorporated into the proteins in the human body. The protein of a whole egg, whose biological value has been determined as 100, can be used as a reference.

The protein content of chocolate rises with the more milk it contains. The biological value of protein in chocolate also clearly increases with the addition of more milk. Apart from the 22 amino acids that build proteins, there are other compounds derived from amino acids that have physiological effects. Cocoa also contains, among other things, representatives of the N-phenylpropenoyl-L-amino acids, which possess health-promoting and anti-inflammatory properties.

Digestible carbohydrates – Stored energy.

One of the most important functions of digestible carbohydrates is providing energy and storing it. The following digestible carbohydrates are among those utilisable by humans: monosaccharide/monosugar (e.g. glucose, fructose, galactose), disaccharide/disugar (e.g. saccharose, lactose), oligosaccharide/polysugar (e.g. raffinose), and polysaccharide/multiplesugar (e.g. glycogen, starch).

Polysaccharides mainly serve as energy stores. For mammals, this is in the form of glycogen. For plants, it is in the form of starch. Oligosaccharides or disaccharides also perform this function, but much less frequently. In the main, they are all converted to and from glucose and used in cells for producing energy. Carbohydrates are stored in our muscles and liver in the form of glycogen. There they serve as quickly available energy reserves.

Carbohydrates are, apart from their function as energy providers, also a component in all biologically important structural components. They can be combined with proteins, in which case they are called glycoproteins. These fulfil numerous functions in the body. They are components of the immune system and cell membranes, and also participate in cell-cell interaction. Carbohydrates are also used, with non-essential amino acids or specific fatty acids, to build important molecules in the body. Even basic modules in our genetic make-up, such as glycolipids (also, glycosphingolipids) and nucleotides, possess some carbohydrates.

Sucrose (household sugar) is not only important for our body in its function as a carbohydrate, but also in its role as a taste-providing ingredient in chocolate. It is in fact the greatest source of carbohydrates in chocolate. In milk chocolate, lactose (milk sugar) is the second largest supply of carbohydrates.

Indigestible carbohydrates/dietary fibre – Make it easier on your health.

The term, dietary fibre, is generally understood to mean complex, long-chain (high-molecular) carbohydrates, as well as some other organic compounds that, in the main, cannot be digested by human gastrointestinal tract enzymes. Depending on their structure, they can be partly broken down in the large intestine by anaerobic intestinal bacteria. Cellulose and pectins rank amongst the most well known dietary fibres.

They are used in plants for building up their supporting structures. They are likewise used in food production for building structures. E.g. pectin is used as a gelling agent in jam.

Dietary fibres possess several properties, which have positive effects on our digestion. Their high water binding capacity, for example, helps increase stool mass. In doing so, they speed up intestinal passage. The concentration and retention time of carcinogenic and cancer-promoting compounds in the intestinal lumen are, therefore, reduced.

They have a partial prebiotic effect, i.e. they promote the growth of bacteria trunks, such as bifidobacteria, that are positive to our intestinal flora. Epidemiological studies show that the plentiful consumption of food high in dietary fibre reduces occurrences of cardiovascular illnesses, cancer of the colon, diabetes mellitus type II, hypertriglyceridemia (raised level of triglyceride in the blood), and hypercholesterolemia (high level of cholesterol in the blood).

Chocolate also contains dietary fibre: the darker the chocolate, the more dietary fibre it contains. It originates from the cocoa in chocolate, or added ingredients, like nuts.

Sugar – Sweet building blocks.

Sugar usually describes monosaccharides, which consist of one sugar component, and disaccharides, which consist of two sugar components. The most important monosaccharides in food are glucose and fructose. The main disaccharides in food are sucrose, lactose, and maltose.

The total content of mono and disaccharides indicates the quantity of “sugar” in food. The different sugars, along with fats, are the main suppliers of energy to our bodies. The brain is particularly dependent on a constant supply of grape sugar (glucose). For this reason, low blood sugar levels are often accompanied by weakness. In extreme cases, this can also lead to unconsciousness.

The degree to which carbohydrate rich foods or sugars increase blood sugar levels is indicated in percentages in what is called the glycaemic index (GI). This percentage is a comparison to an equivalent quantity of pure glucose. The glycaemic index of the following substances is, therefore, in relation to glucose: sucrose 59%, fructose 20%, maltose 105%, lactose 46%.

Sucrose – Disugar: Important for humans and chocolate alike.

Sucrose (chemical name for sugar) is a disaccharide (disugar) that consists of glucose and fructose. Because of its sweetening effects and its influence on the consistency and mouthfeel of chocolate, it is one of chocolate’s most important ingredients.

According to the DGE (German Society for Nutrition), an acceptable consumption of sucrose corresponds to an energy input of up to 10%.

Glucose – Single sugar: Not only good for the brain.

Glucose is a monosaccharide (single sugar) that is present in freeform in only a few foods (e.g. grapes and honey). It is a component of polysaccharide starch, glycogen, and cellulose. In chocolate, it is particularly present in compound form in sucrose.

Glucose is of special importance for the brain and blood cells, which mainly fall back on this single sugar for their energy production. Furthermore, it is needed for the regeneration of our glycogen pool in the muscles and liver. Glucose is absorbed much faster in comparison to other sugars.

Fructose – Most easily found in Raisins & Hazelnuts.

Fructose, a monosaccharide (single sugar), is also present in chocolate. It is also mainly found as a compound in saccharose. Moreover, it is the main component of inulin, an ingredient in RITTER SPORT’S diet range. Sugar substitute, sorbitol, also contains small quantities of fructose.

Free fructose is particularly present in honey, fruit, berries, and different kinds of vegetables. Therefore, the fructose content of chocolates that contain fruits, such as sultanas, is higher. Fructose is not completely absorbed in the small intestine.

It also only absorbed at 70% of glucose’s absorption rate. In contrast to glucose, metabolism of fructose is not regulated by insulin. This means that fructose only very slightly increases blood sugar levels. It is therefore suitable for diabetics.

Fructose intolerance means that there exists a lack of enzyme, fructose-1.6-diphosphatase, or an absence of enzyme, fructose-1-phosphate aldolase. This leads to an accumulation of fructose-1-phosphate. Treatment of this involves only consuming food that does not contain fructose. In this case, the ‘hidden’ fructose content in inulin and sorbitol should be considered.

Lactose – First in the milk, then in the chocolate.

Lactose is a disaccharide (disugar) and consists of the single sugars, glucose and galactose (brain sugar).

A 4.6 – 5% content of lactose makes it the highest represented carbohydrate in milk. Lactose is either already an ingredient in milk chocolate or is added with ingredients such as full milk powder, skimmed milk powder, sweet whey powder, or cream powder. The enzyme, ß-galactosidase, helps break lactose down in the body into glucose and galactose.

Lactose positively affects the intestinal flora by serving as a part of the intestinal bacteria’s diet. It is converted by intestinal bacteria into lactic acid and, in this way, ensures that acid-sensitive diseases do not find a suitable environment to grow there. The solubility and absorption of calcium are also improved by the presence of lactose.

A lactose intolerance, however, means that lactose cannot be broken down and reabsorbed. This is due to a lack of enzyme, ß-galactosidase. Lactose arrives in the large intestine, where it is metabolised by local bacteria into carbon dioxide, hydrogen, and water. The results are wind (flatulence), intestinal cramps, and diarrhoea.

Gluten – Goodbye gluten.

Gluten is a natural protein component of the cereals: wheat, rye, oats, barley, spelt, and unripe spelt grain. Rice, maize, millet, buckwheat, quinoa, and amaranth are gluten-free. The last two were cultivated by the Aztecs and Incas.

Gluten is a composite of the proteins, glutenin and prolamin (triggers celiac disease). It is called gliadin in wheat, secalin in rye, hordein in barley, and avenin in oats. Celiac disease, also known as sprue, causes an intolerance to gluten. The only possible treatment is the avoidance of gluten, through a lifelong gluten-free diet.

Fat – For the good flavour.

Fats are, alongside carbohydrates and proteins, a vital part of food. With an energy density of 9 kcal/g, they are the highest form of all energy sources and provide important storage of energy. They also provide important materials that the body cannot manufacture itself, such as essential fatty acids (e.g. linol and linolen acids) and fat-soluble vitamins (A, D, E, and K).

Fats are very important flavour carriers in food. Dietary fats predominantly consist of triacylglycerides (TAGs) or short triglycerides. These are made from three fatty acids, which are compounds of the trivalent alcohol, glycerine.

Fatty acids – Best served unsaturated.

Fatty acids are divided into two groups: saturated and unsaturated. This is according to their degree of saturation (number of double bonds). Fatty acids with no double bonds are termed as saturated. If hydrogen atoms are replaced by a double bond or several double bonds between the carbon atoms, they are called unsaturated. If they possess one double bond, fatty acids are termed as monounsaturated. If they possess several double bonds, they are termed as polyunsaturated fatty acids.

They are essential components, which the body cannot produce itself. Essential fatty acids are important for, for example, building cell membranes. They ensure their function and density. They participate in regulating cholesterol metabolism and are precursors of some locally effective hormones (e.g. prostaglandin, thromboxane, and leukotriene). These tissue hormones are involved in cicatrisation, inflammations, platelet agglomeration, and other different functions.

Because of their large presence in cocoa butter, saturated fatty acids, stearic (34%) and palmitic acid (25%), as well as monounsaturated fatty acid, oleic acid (28%), predominate in chocolate. They are followed by disaturated fatty acid, linol acid (2%). Linol acid is an essential fatty acid.

Saturated fatty acids are known for increasing the risk of cardio-vascular diseases, in that they increase plasmalogens and lipoprotein.

Stearic acid, the predominating saturated fatty acid in chocolate, does not increase blood cholesterol levels to the same degree that other saturated fatty acids are known to do. LDL cholesterol levels are not burdened by the saturated fatty acids in chocolate. The following are also present to a higher degree in chocolate: monounsaturated fatty acid, oleic acid, and diunsaturated fatty acid, linol acid (an omega-6-fatty acid).

Trans fatty acids – Lower HDL cholesterol trans-rapidly.

The double bonds in unsaturated fatty acids are predominantly cis-configured. That means, hydrogen atoms, which are combined to carbon atoms by a double bond, are on the same side of that double bond. This causes the fatty acid chain to bend. With trans fatty acids, the hydrogen atoms, which are combined to carbon atoms by double bonds, are on opposite sides of the double bond. The fatty acid chain is, therefore, straight. Trans fatty acids particularly occur in partly hardened fats.

They are naturally found in beef and mutton and other ruminants. They are also found, to small extent, in the milk and milk products of these animals. They are formed by microorganisms in animals’ stomachs. Because of this, they end up in meat and milk.

The ingestion of more than 10-20g per day, the exact quantity is still under discussion, leads trans fatty acids to cause an increase in LDL and entire cholesterol levels, as well as to lower HDL cholesterol levels. In Germany, for instance, an average of approximately 4-6g of trans fatty acids are ingested with food. Trans fatty acids are, in current thinking, counted as a possible factor in cardiovascular diseases

Cholesterol – Saturated or unsaturated – that is the question.

Cholesterol is a member of the lipids group (fats and fat-similar substances) that is produced by either the body, or is taken in through food. It fulfils some vitally important duties in our body. For example, it is a precursor for some hormones and ensures the stability of cell membranes.

Cholesterol is bound to carrier proteins in our blood and occurs in three different forms of transportation: HDL (“good cholesterol”), LDL (bad cholesterol”), and VLDL cholesterol (“bad cholesterol”). An increase of LDL cholesterol, in contrast to HDL cholesterol, increases the risk of arteriosclerosis forming. Therefore, it also increases the risk of cardiac infarct and apoplexy.

The daily supply of cholesterol to our bodies should not substantially exceed 300mg. However, food cholesterol usually only has a small influence on serum cholesterol levels.

Even though chocolate has a relatively high fat content, the results of numerous tests show that its enjoyment only minimally affects cholesterol levels. However, if you would prefer to avoid cholesterol in chocolate, then try our RITTER SPORT Dark Chocolate, Marzipan, Peppermint, or Fine extra Dark Chocolate. Cholesterol is only present in chocolate that contains milk – as a component of the milk.

Vitamin A (retinol and retinoids) – Not just for the eyes.

Fat-soluble vitamin A is essential for our sight. It is also important for our immune system, skin formation, and as a growth factor. Numerous carotenoids – the precursor for vitamin A – function as radical scavengers (also called, antioxidants).

A high vitamin A content is present in liver, whole milk, butter, cheese, and egg yolk. Precursors for vitamin A, predominantly β-carotene, are found in vegetables (e.g. carrots, spinach, and broccoli) and in fruit (apricots, mangos, nectarines, and peaches).

Vitamin C (ascorbic acid) – for preventing scurvy (the sailors’ illness feared in the past)

Water-soluble vitamin C performs a series of functions. It is a strong reducing agent, as well as a radical scavenger and antioxidant (like vitamin A). Vitamin C is involved in preserving connective tissue. It supports iron absorption from food and participates in cicatrisation. It improves the immune system by enriching itself in leukocytes and supporting activated T-cells. It contributes to the prevention of arteriosclerosis by smoothing the arteries’ inner walls and so preventing cholesterol from attaching itself to them.

Vitamin C provides important protection to the pituitary gland and supports its hormone distribution. It is involved in the regulatory circuit of sex hormones, stress hormones, as well as thyroid growth and activity.

Fruit and vegetables contain large amounts of it. Because it is water soluble, surplus vitamin C is simply separated in the kidney again. The absorption of too much, poses the risk of kidney stones.

Vitamin E (tocopherol and tocotrienol) – Your heart has taken it to heart.

Fat-soluble vitamin E likewise functions as an antioxidant. It mainly protects cell membranes and also plays an important role in the prevention of cardiovascular diseases. It does this by intercepting highly reactive oxygen compounds.

A high content of vitamin E is present in avocados, seeds and nuts – as well as the oils produced from these. The oils should, if possible, be cold-pressed.

A 40g portion of chocolate provides about 15% of the estimated daily requirement of vitamin E for an average adult.

Minerals – Chocolate for the heart.

Dark chocolate possesses a high content of minerals due to the high proportion of cocoa. Magnesium, potassium, calcium, and copper are contained in high quantities in chocolate. These minerals can contribute to preventing high blood pressure and reducing the risk of cardiovascular disease.

A combination of phytochemicals, minerals, and essential nutrients are supposed to offer the best possible protection against cardiovascular disease.

Calcium – Out of the chocolate and into your bones.”

The mineral, calcium, has various functions. It is an important component of bones and teeth, which serve as calcium depots. Furthermore, calcium functions as a signal molecule in surplus tissue. It is involved in muscle contraction and in the activation of the blood clotting system. It also transmits stimuli in the nervous system and works as a cofactor in some key enzymes.

Calcium is particularly present in milk, milk products, vegetables (e.g. broccoli, green cabbage, fennel), herbs (e.g. parsley, cress, dill), and nuts.

Milk chocolate contains almost four times more calcium than dark chocolate. A 40g portion of milk chocolate provides approximately 8% of the calcium required by a healthy, 70kg adult. In turn, a 40g portion of dark chocolate provides over 2% of this.

Sodium – A mineral that has muscles to flex.

The most important functions of the mineral, sodium, are regulating water balance, acid-base balance, and osmotic pressure in cells. Moreover, sodium is needed to support a series of enzymes. It is mainly involved in forwarding electrical impulses in nerves and muscle cells, as well as contracting muscles (including the heart).

Sodium, taken in as common salt (sodium chloride), has been connected with causing rising blood pressure. However, it has been shown that this only applies to people with a sensitivity to salt (roughly 25% of the population). The maximum acceptable amount of common salt is, therefore, different for everybody.

Fresh crop products such as vegetables, fruit, and cereals are low in sodium.

Magnesium – Don’t take any risks: eat chocolate.

Magnesium plays a key role in the healthy functioning of the heart and circulation. It is involved in muscles and nerve cells working together and is, therefore, important for the entire nervous system. It dampens, for example, the excitation of nerves and muscles.

It has further importance for the healthy structure of bones, as well as for healthy teeth. It is involved in approximately 300 enzyme reactions and plays, among other things, an important role in the metabolism of carbohydrates, proteins, fats, and cell division. Magnesium is absorbed in the small intestine, where the presence of calcium clearly improves its absorption.

Too little magnesium can increase the risk of hypertension, cardiac arrhythmias, and apoplexy. Magnesium rich foods are nuts, rolled oats, wheat germs, millet, whole meal bread, sunflower seeds, quinoa, and amaranth. The latter two are plants that were cultivated by the Incas and Aztecs. Nowadays, they are in, among other things, Muesli.

A 40g portion of milk chocolate provides approximately 8% – 10% of the daily requirement of magnesium for an average adult. A 40g portion of dark chocolate provides approximately 15% of this.

Potassium – There is an apple hiding in every piece of chocolate.

Potassium is responsible for the maintenance of osmotic pressure in cells, for cell volume, and the regulation of water supply. It is also indispensable for ensuring that nerves and muscles function correctly. Likewise, some enzymes are dependent on potassium and are activated by this essential mineral. A lack of potassium can increase the risk of hypertension and apoplexy. Potassium occurs in, among other things, bananas, milk, mushrooms, tomatoes, apricots, wheat germs, sweet peppers, and apples.

Chocolate and apples contain roughly the same volume of potassium.

The amount of potassium present in milk chocolate is equivalent to that in dark chocolate. A portion of chocolate (40g) provides about 9% of the potassium required by an average adult each day.

Trace elements (iron, copper)

Iron – Great for ironing out difficulties!

Iron is the most abundant trace element present in the human body. Important sources of iron are pig liver, leguminous plants, oats, and calf meat. The percentage of iron is not the only important factor. Other constituents in a meal, which influence how well iron is absorbed, are equally important. The availability of iron in animal foods is appreciably higher than in plant foods. Phytic acid (e.g. in bran components in cereals), oxalic acid (e.g. in spinach or rhubarb), tannin, calcium, phosphate, as well as some dietary fibres inhibit the absorption of iron. Vitamin C and lactic acid (in whey, yoghurt, and sauerkraut) promote iron’s absorption.

Good sources of iron are meat, wheat germs, oatmeal, wholemeal bread, spinach, millet, quinoa, and amaranth. Quinoa, and amaranth are plants that were cultivated by the Incas and Aztecs. In the past, spinach was heavily promoted as a good source of iron. This was, however, the result of an analysis error.

Iron is present in haemoglobins and myoglobins. It is necessary for the transportation of oxygen and for the production of energy in cells. It also takes on other functions in the immune system and DNS synthesis.

Copper – A shining balance.

Copper is also a trace element. Copper is a component of numerous enzymes. It is involved in the formation of connective tissue. It also participates in electron transport in the respiratory chain. In this way, it contributes to the production of energy. Furthermore, copper is involved in the formation of erythrocytes (red blood corpuscles). It catalyses the oxidation of bivalent iron into trivalent iron, making it usable in the body. It supports the formation of melanin in the skin, stimulates the immune system, and is anti-inflammatory. A lack of copper can contribute to neurodegeneration.

High quantities of calcium, zinc, and iron decrease copper’s absorption rate. Different amino acids promote its absorption. This is also true of organic acids (e.g. citric acid, apple acid, lactic acid) and polymers of glucose.

Good sources of copper are (besides cocoa) innards, fish, shellfish, nuts, some varieties of vegetables, and wholemeal cereals. An overdose, or poisoning from copper is rare. It is, however, suspected that a high copper content in drinking water (over 10 mg/l) can lead to liver damage in small children.

A 40g portion of milk chocolate provides approximately 20% – 40% of the daily required amount of copper for an average adult. A 40g portion of dark chocolate provides over 40% of this.

Purine: Theobromine and caffeine – Exciting your sweet tooth.

Theobromine and caffeine are not fat-soluble. Their presence in chocolate increases according to the fat-free cocoa content of chocolate. Theobromine and caffeine are organic compounds that contain nitrogen. They belong to chemical agent class, methylxanthines. These, in turn, are a member of the alkaloids family. Theobromine is the main alkaloid in cocoa. Its caffeine content is comparatively small.

Theobromine tastes bitter and is, along with other compounds, the reason for cocoa’s bitterness. Theobromine levels in cocoa are subject to natural variations. They are influenced by processing methods, geographical origin, the level of maturity at harvest, and the weight of the cocoa beans.

Methylxanthines are quickly absorbed by the human body. They are broken down to half their original amount within 6 to 10 hours after they are absorbed. Theobromine does not, in contrast to caffeine, stimulate the central nervous system. It is a diuretic (promotes the need to urinate), a vessel expander, and stimulates the heart muscle. Its effects are, however, weaker than those of caffeine.