Consuming chocolate for health may seem like a dream, but recent research has implicated cocoa as a potentially beneficial food. The key may be choosing the right kind of chocolate, as some varieties have more of the potentially beneficial phytochemical compounds than others. In general, moderate consumption of dark chocolate may, indeed, benefit health.
Flavonoids
Flavonoids, a type of phytochemical, are plant compounds that help protect the plant from toxins and repair cellular damage. When consumed, these flavonoids act as antioxidants in the human body and may offer protection from several diseases, including heart disease, explains the Cleveland Clinic. Cocoa, the plant from which chocolate is made, produces flavonols, a type of flavonoid.
Fats
Most of the fat in chocolate comes from cocoa butter, which contains three types of fats in equal amounts. Two of these, stearic and palmitic acid, are saturated fats. However, stearic acid may be less harmful to cholesterol levels than other saturated fats, according to the Cleveland Clinic. The other type of fat in chocolate is oleic acid, a monounsaturated fat that may boost heart health. Dark chocolate tends to be lower in fat and calories than milk chocolate.
Processing
The processing that cocoa goes through to become chocolate can destroy some of the flavonoids. Dark chocolate tends to undergo less processing than milk chocolate, although some brands or varieties of dark chocolate may also be heavily processed. As chocolate goes through increasing levels of processing, from dark to milk to white chocolate, phytochemical levels decrease. Chocolate with a cocoa content of 65 percent or higher is best.
Effects
According to MayoClinic.com, some specific health benefits have been seen with a moderate intake of dark chocolate. The flavonols in cocoa may be able to lower blood pressure and reduce the risk of cardiovascular disease. Flavonols may also help improve insulin sensitivity, reducing the risk of diabetes, explains Nutra Ingredients. Because only small-scale studies have been done so far on the health benefits of chocolate, the evidence is not considered conclusive, but merely promising.
Recommendations
Be careful of added sugars and fats when choosing chocolate, as their negative effect on health can negate any benefits from flavonoids. Overdoing chocolate consumption can also be damaging to health. A small amount of lightly processed dark chocolate, about 1 to 3 oz., a few times a week doesn't seem to have any negative effects on health and may even confer some benefit. If you choose to ingest chocolate for health, make sure to adjust the rest of your diet to account for the excess calories and fat that chocolate contains.
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