Ask a Dietitian

CHOCOLATE AS A HEALTH FOOD

Sound too good to be true? You’re right. I know, you were all hoping I would say eat chocolate and be merry. Those coaches of yours would not be pleased. But really, in moderation, as part of the 20% of your not so healthy foods it can fit. I just don’t count it as part of the 80% healthy food in my 80-20 rule.

However, research has shown that compounds in chocolate may have some potential health benefits so all is not lost. Chocolate contains flavanoids which are powerful antioxidants and help to reduce heart disease and cancer risk.
Flavanoids are found in the cocoa bean, therefore the more pure, and dark the chocolate, the more flavanoids it contains. White chocolate, since it does not contain any real cocoa liquor, provides no health benefits. Milk chocolate contains a small amount of the whole cocoa beans and milk. However, one study concluded that milk interferes with the action of the antioxidants, making them ineffective. Dark chocolate, since it is the only chocolate that contains concentrated cocoa liquor, is rich in antioxidants.
Chocolate has also been shown to reduce blood pressure. In individuals with mildly high blood pressure, a small serving of dark chocolate each day reduced blood pressure. The effect is only seen when caloric intake from other foods similar in nutrient content to the chocolate were eliminated to compensate for the calories in the chocolate. In the same study, white chocolate was shown to have no effect on blood pressure.
Although these studies have shown that dark chocolate has disease-fighting properties, it is also a concentrated source of fat and calories. Excess fat and calories can lead to weight gain, and other health complications, therefore if you choose to include chocolate in your diet, be sure to compensate by reducing caloric intake of other foods. Flavanoids are also found in fruits and vegetables, tea, wine, and beans, providing the same disease fighting properties that chocolate does and are low in fat and calories.

If you are looking for more reasons to eat chocolate this Valentine’s day here you go:
1. It makes you feel great! A substance in chocolate called theobromine triggers the release of endorphins, chemicals produced by the brain, which act like natural anti-depressants, improving mood and temporarily relieving the “blues”.

2. Chocolate boasts essential vitamins and minerals including vitamins A, B1, C, D, and E, as well as calcium, fluorine, iron, magnesium, potassium, and sodium. Cocoa, the base product in chocolate, is actually the highest natural source of magnesium. Magnesium deficiency has been linked to hypertension, heart disease, diabetes, joint problems, and menstrual tension.

3. Chocolate is a great source of antioxidants, ranking with the top fruits and vegetables for antioxidant content. In fact, chocolate has four times the antioxidant level to that of tea. Research has suggested that antioxidants in the blood stream may have the ability to neutralize cancer-causing free radicals and help prevent heart disease along with other degenerative diseases that come with aging.

4. Chocolate is rich in flavonoids, which are said to possess potent antioxidant, anti-inflammatory, and immune-enhancing properties. Flavonoids have a beneficial action on numerous physiological processes in the body and have been found to benefit the heart, blood vessels, liver, immune system, connective tissue, adrenal glands, kidneys, musculature, and the nervous system.

5. Chocolate does not raise blood cholesterol levels. Stearic acid, the predominant saturated fat in chocolate, is a unique saturated fatty acid. According to research, it has a neutral effect on blood cholesterol levels and unlike other saturated fats, it simply doesn’t increase cholesterol levels. More importantly though, fat remains part of a healthy, balanced diet and it has positive effects on your immune system, reducing susceptibility to infections and inflammation.

6. Chocolate eaters live longer than those who abstain. According to research, moderate consumption of chocolate – as well as other sweets – added almost a year to life expectancy.

7. Chocolate is lower in caffeine than is most commonly believed. A one-ounce piece of milk chocolate contains approximately the same amount of caffeine found in a cup of decaffeinated coffee.

8. Chocolate does not cause tooth decay. In fact, research has shown that cocoa and chocolate may actually have the ability to offset the acid-producing nature of the sugar they contain and since chocolate contains fat, it clears the mouth relatively faster than other candies. As a result chocolate may be less cavity causing. What’s more, a dark chocolate bar, with a high cocoa to sugar ratio, may actually discourage tooth decay.

9. Chocolate does not cause acne. In fact, many dermatologists, including the American Academy of Dermatology, doubt that diet plays any significant role in acne.

10. According to Italian researchers, women who eat chocolate regularly have a better sex life (higher level of desire) than those who deny themselves the treat. (Although this research may not be definitive, this “benefit” may stem from the fact that chocolate can have a positive impact on women’s moods.)