For countless centuries, chocolate and products derived from cocoa have been enjoyed and consumed by people from diverse cultures worldwide. Although there has always been anecdotal evidence suggesting that chocolate possesses certain beneficial health properties, it is only within the recent past that scientific research has thoroughly corroborated and validated these long-held suppositions about the positive effects of chocolate on human health.
For several years, the scientific verdict has been widely recognized, and it is now accepted that chocolate—dark chocolate, specifically—has health benefits that cannot be denied. This is excellent news for those of us who love chocolate!
Chocolate, whether raw or processed, is derived from the seeds of the “cacao” (kah-kow) plant, and is said to have been cultivated in Central America, South America and Mexico as early as 1000 BCE. Many chocolate products contain cocoa solids, cocoa butter, sugar, milk, and other fats. White chocolate (often not even considered to be real chocolate) is made from cocoa butter, sugar and milk but contains no cocoa solids whatsoever, making it safe for those allergic to chocolate.
Since chocolate is from a plant source, it contains, like most plants, naturally occurring substances that are beneficial to health.
Chocolate contains high amounts of cancer-fighting antioxidants such as catechins and phenols, as well as flavonoids that can reduce blood pressure, the most abundant flavonoid in chocolate being flavanol. While tea has been purported as an excellent source of antioxidants, research has shown that dark chocolate may have four times more antioxidants than many teas. Dark chocolate is even said by some sources to contain more antioxidants than strawberries, long held as a very important cancer-fighting berry.
Phenols are substances that reduce the number of cancer-causing free radicals in the bloodstream. Free radicals can cause damage to cell DNA. Phenols also prevent fats in the bloodstream from clogging arteries, thus preventing heart attacks. Some research has also shown that chocolate can strengthen the immune system and prevent the formation of heart-damaging cholesterol.
Other research suggests that chocolate may have antibacterial properties that actually prevent tooth decay rather than cause it. While the sugar in chocolate may promote tooth decay, some researchers feel that the antibacterial properties “cancel out” the decay-causing properties of the sugar.
In addition to fighting the above three conditions, chocolate is also said to improve mood by increasing serotonin levels in the brain, and it also contains varying levels of caffeine, a well-known stimulant. As for its aphrodisiac properties, there is no scientific research to solidly back this claim, although anecdotal evidence abounds.
While chocolate is a very beneficial food when eaten in moderation, overconsumption of chocolate can indeed lead to poor health outcomes.
In terms of fats, most chocolates contain oleic acid, stearic acid, and palmitic acid. Oleic acid is a healthy monounsaturated fat also found in olive oil. Stearic acid is a saturated fat, but it is said to have relatively little impact on your cholesterol count. Meanwhile, palmitic acid is a saturated fat that raises cholesterol and can increase your risk of heart disease. Individuals who eat a diet high in saturated fats should be cautious when adding chocolate to their diet.
Additionally, chocolate is generally quite high in calories, contributing to weight gain, obesity, and the health complications associated with it. For example, if someone were to add 300 calories of chocolate to their daily intake, they should consider reducing calories elsewhere in their diet.
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When purchasing chocolate, remember that some chocolate is better than others, and there are wide varieties on the market. Many mainstream chocolates are filled with cheap sugars (like high fructose corn syrup) and other preservatives that can drastically reduce their healthiness.
Remember also that white chocolate and milk chocolate do not contain the antioxidants and other healthy ingredients in dark chocolate, and chocolate is only considered dark if the cocoa content is 65 percent or greater.
Some consumers prefer to purchase organic chocolate, since cocoa beans grown in many countries are sprayed with high amounts of pesticides and herbicides. While organic may be more expensive, many consumers feel that the ill effects of pesticides and herbicides warrant the expense. Additionally, since recommendations are to eat small amounts of chocolate, this may ease the pain of paying an extra dollar for a bar of high-quality organic dark chocolate that can be savored for several days.
To reap the health benefits of chocolate, only buy dark chocolate (65% cocoa content or higher) that is pure and unadulterated, with the exception of dark chocolate containing nuts, seeds, or flavorings such as orange essence. Those chocolates containing nougat, caramel, and other added candies simply contain excess calories and fat that you don’t need and provide no benefit other than taste or texture.
While organic chocolate is recommended by many consumers and consumer groups, the decision ultimately rests on individual shopping preferences and personal finances.
Dark chocolate is unarguably a food whose time has come in terms of its nutritional value and health benefits. Overeating can be a cause for concern, and as we learned in this article, all chocolate is not created equal. If you have diabetes, heart disease or are at risk for obesity and the illnesses associated with obesity, talk to your doctor, who may recommend purchasing dark chocolate made especially for diabetics. Remember to enjoy your chocolate in moderation, and reap the benefits of this amazing plant with centuries of use by humans the world over.
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