Americans ate 3 billion pounds of chocolate in 2001, accounting for about $13 billion in chocolate sales, and didn't even manage to crack the list of top five chocolate-consuming countries, according to the World Atlas of Chocolate. There's no question that chocolate is a favorite indulgence around the world, and the nutritional information about chocolate suggests that at least some types of the treat can be part of a healthy diet.
Types
There are three basic types of chocolate. White chocolate is made from cocoa butter without any added cocoa solids, giving it a pale color. Milk chocolate, sometimes called sweet chocolate, is made with a high percentage of milk fat, which makes milk chocolate high in fat and low in antioxidants. Dark chocolate is the healthiest form of chocolate. Dark chocolate may also be called semisweet chocolate or bittersweet chocolate, and is made with a high percentage of cocoa solids and little to no added sugar or sweeteners.
Identification
When purchasing dark chocolate, choose a brand that is made from at least 70 percent cacao solids and with cocoa butter rather than with palm oil or coconut oil, as palm oil and coconut oil are both sources of unhealthy saturated fat. Sometimes, dark chocolate contains hydrogenated or partially hydrogenated oils, which should be avoided, so check the label when you're shopping for chocolate.
Benefits
There are several potential benefits to including dark chocolate in your diet, according to the University of Michigan Health System's Department of Integrative Medicine. Dark chocolate is a rich source of antioxidants, which help protect your body's cells from free radicals. Dark chocolate may also reduce bad cholesterol levels, improving blood flow and reducing the risk for heart disease and high blood pressure. Dark chocolate also has a mood-boosting effect because it stimulates your body's production of serotonin and endorphins. The National Cancer Institute recommends chocolate as a good high-protein, high-calorie food for people undergoing chemotherapy who experience loss of appetite.
Risks
The University of Michigan Health System's Department of Integrative Medicine also points out potential health problems that can accompany consumption of chocolate. Chocolate contains caffeine, a natural stimulant that can contribute to headaches, anxiety, and digestive and urinary tract health problems. Chocolate also contains oxalate, which can build up in the body and cause kidney stones. The University of Michigan Health System's Department of Integrative Medicine also cites some inconclusive evidence that chocolate may contribute to migraines for some people, but further research is needed to confirm the connection.
Recommendations
Include 7 ounces of dark chocolate in your weekly diet---about 1 ounce per day---to get the positive benefits of eating chocolate, according to the University of Michigan Health System's Department of Integrative Medicine. Avoid milk chocolate and white chocolate, which are high in calories without nutritional benefit. Remember that even dark chocolate is high in calories, so moderation in consumption is key.
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