While chocolate is not exactly considered a "health food," and when eaten in excess it can contribute to obesity, high blood sugar levels, heart disease and tooth decay, small amounts of certain kinds of chocolate may actually provide health benefits. However, for some individuals, consuming any amount of chocolate is not recommended, so it is best to speak with a health care provider who can make a determination as to whether incorporating chocolate into your diet is a healthy choice.
Flavonoids and Heart Disease
Chocolate is made from cocoa, which contains flavonoids -- antioxidants that can help fight heart disease. As such, consuming chocolate in moderation may help lower blood pressure, lower cholesterol levels, reduce the risk of cardiovascular disease, keep the blood vessels more elastic and reduce the risk of blood clots. While chocolate should not take the place of healthy fruits and vegetables, replacing other sweets with chocolate rich in cocoa, may have some health benefits.
Epicatechin
Along with flavonoids, chocolate also contains fiber and several essential minerals including calcium and iron. However, it is the flavonoids, especially epicatechin, which may be both heart healthy and protect against diabetes. According to the National Institutes of Health, epicatechin may play a role in making or preserving a chemical called nitric oxide. Nitric oxide helps inhibit the blood vessels from constricting, which in turn, increases circulation and blood flow. Epicatechin may also help in the fight against diabetes related to heart disease, as it appears to improve insulin sensitivity.
Considerations
Not all types of chocolate provide health benefits, so it is important to choose your chocolate carefully. Processing chocolate can remove the flavonoids, which in turn removes the health benefits. Most commercial chocolate is highly processed because cocoa has a strong flavor and processing it helps improve the taste. While some types of dark chocolate are also highly processed, in general, dark chocolate that tastes bitter is recommended over milk or white chocolate; cocoa powder that has not undergone Dutch processing, is another good source of flavonoids.
Solution
Chocolate contains a lot of sugar, fat and calories, so it is important to consume it in moderation. MayoClinic.com recommends consuming just 6 g of dark chocolate a day, which is about one square. Sticking to just 30 calories a day of chocolate that contains at least 60 percent cocoa, is all it takes to reap the health benefits of chocolate. For those who do not wish to consume chocolate, flavonoids can also be found in red wine, cranberries, apples, peanuts, onions, vegetables, legumes and tea.
References
- University of Alabama Health System: Chocolate Health Benefits
- National Institutes of Health: Researchers Ask Is Chocolate Good for You?
- Cleveland Clinic: Heart-Health Benefits of Chocolate Unveiled
- MayoClinic.com: Small, Sweet and Healthful: A Square of Dark Chocolate a Day Offers Benefits
- British Nutrition Foundation: Chocolate
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