Chocolate: Indulge Wisely

Written by Debra Kirchhof-Glazier

During the holidays we are bombarded by temptation to indulge in what we normally think of as “forbidden foods”.    One of these is chocolate.  But should it be forbidden?  Recent research suggests not.   Some forms of chocolate may actually confer health benefits.

The botanical name for chocolate is Theobroma cacao, which means “food of the gods.”   Chocolate is widely associated with pleasure and comfort and has been touted as a stimulant, an aphrodisiac, and an antidepressant.  Although some of these latter claims are unsubstantiated, there is no doubt that chocolate is a favorite food for many people.

Chocolate, eaten in moderation and in the right form, may actually be beneficial due to healthy phytochemicals in the cocoa beans from with chocolate is produced.     Cocoa beans are a rich source of polyphenols, compounds that have antioxidant, anti-inflammatory, and anti-bacterial properties.   A subgroup of the polyphenols that is abundant in cocoa consists of the flavonoids, which are water-soluble, potent antioxidants.  Antioxidants neutralize free radicals, highly reactive molecules with one or more unpaired electrons that disrupt cells and contribute to aging and virtually every type of disease.     Flavonoids have been shown to contribute to cardiovascular health by reducing blood clots, reducing blood pressure, and decreasing inflammation.  The flavonoids in chocolate are what give it the pungent taste.  The less processed the cocoa, the more the flavonoid content.  Dark chocolate contains more flavonoids that milk chocolate, and white chocolate has no benefits of chocolate, since it is derived from cocoa butter but contains no chocolate or its beneficial flavonoids.

The fats in cocoa beans, taken together, do not cause harm to the body.  Cocoa butter is composed primarily of equal amounts of oleic, stearic, and palmitic acids.  Although palmitic acid and stearic acids are saturated fatty acids, which generally raise cholesterol levels, stearic acid appears to have a neutral effect on cholesterol levels .  In addition, oleic acid is actually a heart-healthy monounsaturated fat that is also present in olive oil.  Chocolate also contains some B vitamins, magnesium, calcium, iron, copper, and potassium, as well as bioactive compounds that increase alertness, promote relaxation, lower anxiety, and trigger production of endorphins.  On the other hand, chocolate is not without beneficial for everyone.  One of the bioactive compounds is caffeine, which can cause headaches in caffeine-sensitive people.

Commercial chocolate is produced by hulling and fermenting the cocoa beans and then roasting them and removing the shell.  The beans are then ground to produce cacao liquor, which can be processed into either cocoa powder or chocolate.   If chocolate is being made, sugar and flavors are added and sometimes the chocolate undergoes an alkalizing process known as “Dutching”, which darkens the chocolate and gives it a distinctive flavor.   This alkalizing process removes most of the flavonoids, but fortunately, not all manufacturers do this.   Interestingly, milk partly negates the beneficial properties of chocolate since milk contains casein proteins, which interfere with the absorption of flavonoids.

Chocolate manufactures are well aware of these facts.  Mars has begun to market CocoaVia bars, which are made with high-flavonoid cocoa, are nearly fat-free, and contain added beneficial phytochemicals .   This makes this type of chocolate a “functional food”, one which is designed to convey health benefits.  However, the research has not been done to determine the specific benefits, and CocoaVia is fairly expensive.

So what does this all mean to those of us who indulge in chocolate?   Although chocolate cannot rival fruits and vegetables as a health food, since fruits and vegetables contain not only phytochemicals, vitamins, minerals, but also fiber and far fewer calories than chocolate’s 135-150 kcal per ounce, it can be both healthy and fun to indulge in chocolate in moderation.   If you do, go for dark chocolate and aim for at least 60% cocoa content.  If you want to get the benefits of the flavonoids, avoid milk chocolate, white chocolate, and Dutch processed chocolate.    And if you want to use chocolate in a recipe consider using cocoa powder whenever possible.

On a practical note, I would like to pass on a wonderfully decadent  recipe for hot cocoa that was passed on to me by my good friend, the late Frances Fouse, who prided herself on doing things “the old-fashioned way”.   Add 1 tablespoon of cocoa and 1 tablespoon of sugar to about ¼ cup of water and cook for a few minutes until the chocolate smells dark and rich.   Then add 1 cup of milk, ½ teaspoon of vanilla, and heat to steaming.   Enjoy the flavonoids, the warm, luscious flavor, and the hearty goodness of hot cocoa the old-fashioned way.

Happy holidays!

The Huntingdon Health and Wellness Association makes no medical claims or recommendations.  Check with your doctor about your specific health care needs.