Smart Shopping for Dark Chocolate

It seems amazing that one of the world's favorite flavors has been promoted for its health benefits. Chocolate comes from the cacao plant, rich in flavonoids, a well-known antioxidant, which is also found in tea, grapes, grapefruit and wine. After fermentation, the beans undergo a series of steps, resulting in pure chocolate liquor further processed into cocoa solids and cocoa butter. Dark chocolate is a blend of sugar, cocoa butter, cocoa liquor and sometimes vanilla; the finest kind contains at least 70% cocoa (solids and butter).

The cacao bean contains mainly fat, a type called stearic acid which seems not to elevate blood cholesterol levels as much as other saturated fats, such as palmitic fatty acid, while also containing a blend of "good fats," known as monounsaturated fats, similar to olive oil.

Dark chocolate may reduce the risk of certain illnesses, such as heart attacks, hypertension and diabetes. Research from the John Hopkins University found that blood platelets clotted slower when people ate moderate amounts of dark chocolate, reducing the risk of a heart attack.

Although researchers were skeptical whether the ingestion of dark chocolate, which contains saturated fat (the type that clogs the arteries), would lead to elevated blood cholesterol, studies show that stearic acid, the main fat in cocoa butter, has a neutral effect on cholesterol.

A comparison with hypertensive (high blood pressure) patients showed that those that consumed dark chocolate had a modest reduction in blood pressure levels compared to the control group consuming white chocolate, milk chocolate or a non-chocolate diet.

What to Look for

It can get confusing to decide if your favorite chocolate has the most antioxidants. Dark chocolate made with minimal processing contains more flavonoids and somewhat less saturated fat than milk chocolate.

Check food labels when shopping for dark chocolate. Chocolate with ingredients such as milk fat, partially hydrogenated vegetable oil, coconut or palm oil contains the more harmful saturated fats (those that increase blood cholesterol levels, putting both arteries and heart at risk).

Common Pitfalls

Overindulging, a common dilemma when one square of chocolate is not enough, may contribute to unexpectedly packing on those pounds. Portion control is a key factor to maintaining an adequate weight while reaping the benefits of dark chocolate's antioxidant effect.

It is also important to be mindful while eating. The constant "hurry sickness" of daily life often shadows the full pleasure of that teensy bit of chocolate.