Studies about the health benefits of chocolate seem to be popping up everywhere. Weight loss companies are taking advantage and selling chocolate diet supplements, shakes and bars claiming fast results. It can be tough to sift through the claims and determine what is true. The good news is chocolate can be part of your weight loss plan, but you have to choose wisely and consume in moderation.
Types
The type of chocolate you choose determines how much benefit you gain. Researchers reported in 2008 in the journal "Nutrition Reviews" that the more processing the chocolate goes through, the less health benefits. High cacao content chocolate has many health benefits, but has a very strong, bitter flavor. Manufacturers use aggressive processing and added flavors to make it more palatable and by doing so, destroy some of the natural chemicals and nutrients found in the chocolate that make it healthy. Choose chocolate with higher cacao content and limited processing.
Appetite Suppression
A small study in Denmark found that young women who smelled or ate 30 g of dark chocolate had less appetite and felt full longer than those who didn't. Researchers reported the findings in January 2010 in the journal "Regulatory Peptides," a study of 12 young women who participated in two 60-minute sessions. In the first session, they were all given 30 g of melted dark chocolate to eat. In the second session, some were given chocolate to smell and others weren't. The women who ate or smelled chocolate reported less appetite and their levels of ghrelin, a hormone that stimulates hunger, decreased. More research is needed to confirm this finding, but this study shows even smelling dark chocolate may suppress appetite.
Benefits
The "American Journal of Clinical Nutrition" has reported several studies regarding the health benefits of dark chocolate, which has been found to lower blood pressure, improve insulin sensitivity, and prevent heart disease and stroke. More studies are being done to determine the health benefits of dark chocolate and the amount needed to be consumed to reap the benefits.
Flavonoids
Chocolate contains a compound called flavonol, which is a type of flavonoid. Flavonoids are a type of antioxidant that protects against free radicals, which cause damage in your body and can lead to some types of cancer, heart disease and aging. According to the Cleveland Clinic, the flavonol found in dark chocolate has also been found to lower blood pressure, improve blood flow to the brain and heart, and lower cholesterol.
Warning
Dark chocolate may have certain health benefits, but dark chocolate candy bars can be loaded with fat and calories. Candy bars with nuts, caramel, marshmallows and other ingredients are high in sugar, saturated fat and calories and should only be eaten occasionally. If you want to include chocolate in your weight loss plan; buy small, plain, bite size, dark chocolate candy bars. Keep them in your freezer or somewhere difficult to get so you aren't tempted to eat too many, too often. The Cleveland Clinic suggests enjoying 1 oz. servings a few times a week.
References
- "Nutrition Review"; Clinical Benefit and Preservation of Flavanols in Dark Chocolate Manufacturing; McShea et al; 2008
- "Regulatory Peptides"; Appetite Suppression through Smelling of Dark Chocolate Correlates with Changes in Ghrelin in Young Women; Massolt et al; 2010
- "Clinical Nutrition"; Administration of Dark Chocolate Followed by Increase in Insulin Sensitivity and Decrease in Blood Pressure; Grassi et al; 2005
- "Clinical Nutrition"; Chocolate Consumption Inversely Associated with Prevalent Coronary Heart Disease; Djousse, et. al; 2010
- Cleveland Clinic: The Sweet Truth About Chocolate and Your Heart
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