Chocolate

Shedding Light On Dark Chocolate

Recently, nutrition experts have shared health information that has given chocolate lovers something to cheer about: dark chocolate is actually good for you! Before you head over to the candy store, read on—you’ll enjoy that next bite even more.

Chocolate Comes From Plants

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Chocolate is made from the fruit of the cacao tree. Its beans, when ground into cocoa powder, naturally maintain many of the compounds found in the original plant. One of the most important ingredients in cocoa powder is flavanol, an antioxidant, which is believed to help cells resist damage caused by free radicals. If left unchecked, free radicals can increase both LDL cholesterol oxidation and plaque formation in arteries. Flavanols have also been associated with lowering blood pressure, decreasing platelet clotting, and improving blood flow. Unfortunately, they have a pungent taste and can be lost during certain chocolate-sweetening processes.

Not All Chocolate Is Created Equal

It has often been said that the darker the chocolate, the “healthier” it is. However, many commercial chocolates are highly processed, and darkness alone may not provide an accurate indication of a product’s flavanol levels. Since healthy products are important to many consumers, manufacturers are now trying hard to maintain high levels of antioxidants in their products.

For example, both Lindt and Green & Black Organic offer dark chocolates with cocoa contents as high as 85% or 90%. Mars also markets flavanol-rich delights such as Dove Dark, CocoaVia™ and Cirku™. These products are manufactured using the patented Cocoapro® process, which applies low heat levels to maximize flavanol retention.

When comparing chocolates, keep in mind that dark chocolate is the hands-down winner over milk chocolate, which is often bolstered with other fats and sugars. And aim to avoid products that have undergone Dutch processing, which includes alkali treatments to neutralize cocoa powder’s naturally acidic makeup.

The Skinny On Fat

There’s no denying it, chocolate contains fat. The good news is that the fat in chocolate comes from cocoa butter, which is made up of equal amounts of oleic, stearic, and palmitic acids. Oleic acid is a “heart-healthy” monounsaturated fat, also found in olive oil. And while stearic and palmitic acids are both saturated fats, stearic acid has been found to have a neutral effect on cholesterol, and palmitic acid only makes up one-third of chocolate’s fat calories.

A Final Bite

According to the American Heart Association, one should be careful when touting the benefits of chocolate. While flavanols are associated with heart health, chocolate should be consumed in moderation—it is, after all, high in calories. An ounce or so a few times a week should settle the urgent cravings!

Sources: The Cleveland Clinic, Harvard Health Publications, and The American Heart Association.