Eat an Ounce of Chocolate and Call Me in the Morning?
Janet Potts, RD, LD
There’s little doubt that we all know about the health benefits of fruits, vegetables and whole grains. But does chocolate now fit into that category? For many of us, chocolate is definitely an essential food group by itself. After all, Americans consume 1.5 million metric tons of chocolate confectionary products each year, nearly $10 billion worth.
Chocolate has had a place in our hearts for quite some time. Among South American tribes, chocolate was considered a food of the gods. Mexican healers used chocolate to treat bronchitis and insect bites. The 17th century Europeans believed that chocolate had healing powers, including the capability to soothe the liver, aid in digestion, and contribute to strength and happiness. Yet more recently chocolate has had a more sinful reputation as the food of indulgence—full of fat and calories and the cause of acne and migraines.
Chocoholics rejoice! Current research seems to indicate that chocolate isn’t so bad after all. It may in fact provide some fantastic benefits for your heart and brain.
Here’s a summary of what researchers now believe:
• Chocolate contains antioxidants that may prevent cholesterol from sticking to artery walls, reducing your risk of heart attack and stroke.
• Chocolate also contains flavonoids, which are the same compounds that may give red wine, cranberries, apples, grapes and green tea their disease-preventing benefits.
• Flavonoids were recently found to boost blood flow to key areas of the brain for 2-3 hours. This may help to increase performance in specific tasks and boost general alertness over a short period.
• Yale researchers in a small study recently found that chocolate improved arterial blood flow as measured in the upper arm. However, larger studies are needed to confirm these results.
• Flavonoids also seem to be useful for people fighting fatigue, sleep deprivation and possibly the affects of aging.
• Oleic acid, a monounsaturated fat also found in olive oil, makes up 1/3 of the fat in chocolate and has been shown to be beneficial in heart health. This particular fat does not appear to increase cholesterol levels. Stearic and palmitic acids make up equal parts of the remaining fat. Both are saturated fats, but stearic acid appears to have a neutral effect on cholesterol.
• The phytochemicals in dark chocolate may decrease the affects of sugar on teeth.
• Chocolate contains phenylethylamine, which acts as both an antidepressant and painkiller. Phenylethylamine stimulates endorphin release, the “feel good” chemicals in the brain.
Note that the darker the chocolate, the higher the level of antioxidants and flavonoids it contains. Darker chocolates contain a higher percentage of cocoa. Milk chocolate has less of the beneficial compounds because it has less cocoa. White chocolate is actually cocoa butter, and no cocoa at all.
Dark chocolate has more of a naturally pungent taste than milk chocolate. It is actually the flavonoids that provide this pungent taste. The more processing chocolate goes through (fermentation, alkalizing, roasting), the more flavonoids are lost. Some chocolate manufacturers are working on ways to retain higher flavonoid levels without sacrificing taste.
Despite all the great news about chocolate, we must face reality that it still contains substantial fat, sugar and calories, and the benefits are not a license to eat mass quantities of it on a daily basis. Some forms of chocolate may have very little if any benefit. And it’s worth mentioning that chocolate can be dangerous to animals as it contains theobromine, a stimulant they can’t digest. But as for causing acne and migraines, this is generally a myth. However, sensitivities may still need to be individually examined.
More research is needed as to a specific amount of chocolate recommended for health benefits. Until then, it is relatively safe to say that a small serving of dark chocolate, perhaps an ounce, every few days may be of benefit. The higher the cocoa content, the better. Levels of 70% or more of cocoa are considered best. Don’t forget to include other flavonoid-rich foods in your well-balanced diet, especially the ones in bold print as they’re the ones that also seem to be associated with some of the benefits described above: berries, grapes, red wine (of course in moderation, age- and health-situation appropriate), apples, teas (especially green and white), citrus fruits and juices, yellow onions, scallions, kale, broccoli, parsley, thyme, celery, hot peppers, soy beans, soy foods and legumes.
Here are some tips for enjoying chocolate to its fullest:
• Chocolate is best tasted on an empty stomach, and at a temperature of 66-77 degrees.
• Avoid refrigerating solid chocolate, as it causes the cocoa to separate and form a white “bloom.”
• Savor each bite of chocolate, letting the chocolate sit in your mouth for a few seconds to release the primary flavors and aromas. Next, chew it 3-5 times, releasing the secondary aromas. Rest it lightly against the roof of your mouth to experience the full range of flavors.
Although you are not likely to hear your doctor say “Eat an ounce of chocolate and call me in the morning,” chocolate is definitely gaining some scientifically-based respect. But those of us who have been long-time chocoholics knew this instinctively all along!
Be sure to try the dark chocolate truffle recipe! The Saladmaster cookware is perfect for melting chocolate because it distributes and holds the heat so well. If you “need” a daily chocolate fix, I recommend two small truffles (note the serving size and yield of the recipe) along with some strawberries, red grapes, apple slices and blueberries. That’s a great way to get your flavonoids!