Chocolate and Health: A Sweet Balance
It’s a rare person that doesn’t enjoy a bite of creamy milk chocolate or the more bitter taste of semi-sweet. Chocolate’s reputation as a stress-reliever is well founded. There is science behind the little chocolate nibble that helps to melt away your worries. As with most foods though, too much of a good thing can be problematic. We’ll explore the surprising health benefits of chocolate, but also the darker side of this tasty treat.
How is Chocolate Made?
Cacao trees grow in the tropical rainforests of Central and South America, West Africa and Southeast Asia. Chocolate is made from beans (seeds) of the cacao tree fruit pod. After harvesting, the beans are fermented, dried and roasted. The process of roasting turns the bitter seeds into the more palatable raw material used to make chocolate. Roasted cocoa beans can be crushed to produce small bits, or nibs, which are the purest form of chocolate that can be found on most grocery store shelves. Roasted beans may also be ground to form a pasty liquor. This liquid is then mixed with cocoa butter and sugar to make dark chocolate. Powdered or concentrated milk can be added to make milk chocolate.
Chocolate Benefits: Sweet News
Dark chocolate is full of antioxidants called flavonoids, which are found in plants. Antioxidants help to fight inflammation and prevent damage to cells. Below are ways that flavonoids, and other natural components of chocolate, can benefit your health.
Heart Health
- Lowers blood pressure through the production of nitric oxide, which relaxes blood vessels and allows for smoother blood flow
- Flavanols prevent platelets from sticking together, decreasing the risk of blood clots
- Contains stearic and oleic fatty acids, which are fats that have been shown to lower LDL cholesterol and reduce inflammation
Diabetes
- Flavonoids may improve blood sugar control by altering how blood sugar is metabolized
- May enhance the release of insulin
- Decreases stress on the lining of blood vessels which lowers insulin resistance
Brain and Mood Effects
- May improve depression and anxiety symptoms or bring about feelings of calmness and contentedness
- Dark chocolate contains theobromine, a compound that may improve mental function by increasing blood flow
Essential Minerals
- Dark chocolates can contain up to 50% of the daily requirement of minerals such as copper, iron, manganese, magnesium and zinc.
Chocolate Risks: The Bitter Truth
As with most delicious foods, chocolate should be consumed in moderation. Here are a few things to keep in mind when enjoying a chocolate treat.
High Calorie and High Sugar
- Commercially available forms (candy bars) have especially high calorie contents
- Dark chocolate is also high in calories
- Milk chocolate versions are easy to overconsume due to a high amount of sugar. This can contribute to weight gain, diabetes and cardiovascular disease
Caffeine Content
- Excessive intake may lead to insomnia, jitteriness or an increased heart rate
- May cause headaches or trigger migraines at high doses
Potential Allergies
- Natural compounds such as theobromine can trigger adverse reactions in sensitive individuals
- Ingredients added during manufacturing (nuts, dairy, soy lecithin) can also be an allergy risk
Heavy Metal Contamination
- Some dark chocolates have been found to have trace amounts of heavy metals like cadmium and lead. However, such small amounts are not considered health risks
Choices
Dark Chocolate:
Semi-sweet: 35-65% cocoa and < 50% sugar
Bittersweet: 65-80% cocoa
Bitter: > 80% cocoa
Milk Chocolate: 10-35% cocoa with 12-14% milk solids
Cocoa nibs: 100% cocoa; crushed bits of dried cacao beans
White Chocolate: contains no cocoa; gets its flavor from cocoa butter and milk
How to Choose
- Higher cocoa solids (70% cocoa or more) contain the benefits of cocoa flavonoids with less fat and calories than those with higher milk solids
- Dutch-processed cocoa powder reduces the natural acidity of chocolate and produces a less bitter flavor. However, Dutch processing also removes some of the natural flavonoids. Choose an un-Dutched dark chocolate cocoa powder for the most health benefits
- Milk and sugar increase the calorie content and may decrease the absorption of antioxidants
- White chocolate does not have any flavonoids
- Limit consumption to 1-2 ounces (28-57 g) or 2 squares per day
For Baking
- Use chocolate with 60-65% cocoa
- Higher than 65% cocoa content may be too bitter and require sugar be added to the recipe
- Melt chocolate completely when adding to a mix, but avoid quick temperature changes
- If chocolate is too thick, do not add water as this will cause it to “seize” into a clumpy, grainy mass. Instead add butter to keep a smooth consistency
How to Store
- Away from sunlight in a cool, dry place
- Keep separate from food with strong smells. Chocolate can bind flavors from odors
- Avoid refrigeration and moisture, as it can cause the sugar to dissolve and then recrystallize on the surface
- A white layer or “bloom” can form on the surface if it is exposed to fluctuations in temperature