What Chocolate Is Healthy?

Chocolate was first enjoyed as a spicy, frothy beverage 2,000 years ago in the tropical rain forests of the Americas. Since then, it has become more than a beverage and is receiving recognition as a healthy addition to a nutritious diet. Not all chocolates are created equal; reach for the dark chocolates and be mindful of the calories.

Cocoa Beans

All chocolate begins with the raw plant product called the cocoa bean. However, it is not really a bean. It is harvested from the pod-like fruits of the cacao tree and is the seed of this fruit. After fermenting, roasting and removing the shell, the beans are ground. In the process the cocoa butter melts, producing a liquid called, "chocolate liquor." At room temperature this becomes a solid unsweetened block of chocolate, made up of cocoa butter and cocoa solids, which can be ground into cocoa powder and used to make chocolates.

Health Benefits

Cocoa beans are high in antioxidants, which contribute to chocolate having health benefits, much like red wine and blueberries. These antioxidants, called polyphenols, improve cholesterol levels by increasing HDL, or high-density lipoproteins, the "good" cholesterol and reducing the LDL cholesterol, or "bad" cholesterol, according to research published in the November 2004 issue of "Free Radical Biology and Medicine." The study, conducted for three weeks, found women who ate 75 g, the equivalent of 2.65 oz., of dark chocolate daily had a 13.7 percent increase in HDL cholesterol and a 11.9 percent decrease of LDL cholesterol.

Dark Chocolate

Dark chocolates are considered healthier because of they have a higher percentage of cocoa solids and cocoa butter in them. This means they have more antioxidants than the lighter chocolates. Finer, darker chocolates should have 70 percent cocoa solids. Many manufacturers have begun to list the percentage of cocoa solids on the label. Swiss company, Lindt makes dark chocolates with 70 to 99 percent cocoa. American company, Ghirardelli offers dark chocolate bars with 60 to 86 percent cocoa. You can find dark chocolate with sea salt, slivered almonds, chili, currants and espresso.

Milk Chocolate

Milk chocolate is not as rich in cocoa solids as dark and therefore, may not have as many health benefits. However, if it is your favorite, choose milk chocolate manufactured in Europe. The standards for milk chocolate in these countries require a much higher content of cocoa solids than the United States. High-quality milk chocolate will be labeled with 35 to 45 percent cocoa solids. In the U.S., milk chocolate only needs 10 percent cocoa and some poor-quality chocolates will have only 7 percent cocoa solids.

Moderation

With all good things, moderation is the key. Chocolate is high in antioxidants and you can include a small amount in a balanced diet that includes plenty of fruits and vegetables, but it should not take their place. Always check the label for calories and keep your diet well balanced.