Ever since explorer Hernando Cortez first introduced chocolate to Europe back in the 1500s, people have been enjoying its rich, deep flavor. Plenty of people will guiltily admit to being "chocoholics." But is occasionally indulging in chocolate something you need to feel guilty about? Maybe not. Research indicates that chocolate may be a health food in its own right -- as long as you are not eating it to excess.
The Good Stuff in Chocolate
It's not so much the chocolate, but more its main ingredient, cocoa, that provides the health benefits. Cocoa is rich in flavonoids, antioxidants that are also in fruits, vegetables, some teas and red wine. Research into flavonoids, sometimes called flavonols, has shown them to be quite promising in preventing or reversing cell damage. Researchers who took a closer look at past studies conducted on flavonoids and published their results in the October 2001 issue of the "American Journal of Clinical Nutrition" recommend that people make an effort to consume flavonoids in produce and beverages, although they stated that further study will be required before a definitive daily amount is suggested.
Cocoa also contains polyphenols, another antioxidant that has been shown to be effective in reducing amounts of "bad" cholesterol in the body.
Chocolate and Your Heart
It may seem counter-intuitive to think of chocolate as a heart-healthy choice, but evidence suggests that it is. According to a study published in the March 2010 issue of "European Heart Journal," consuming small amounts of dark chocolate, the type of chocolate that contains the highest amount of flavonoids, was associated with a reduced chance of having a heart attack. Dr. Brian Buijsse, a nutritional epidemiologist from the German Institute of Human Nutrition, who led the research, said, "People who ate the most amount of chocolate were at a 39 percent lower risk than those with the lowest chocolate intakes." Those in the high-level consumption group ate about 7.5 grams of chocolate per day, while those in the low-level consumption group ate about 1.7 grams of chocolate per day.
Other Uses for Chocolate
Researchers have also linked chocolate consumption with overall longevity. A 2010 Australian study found that women who ate seven or more servings of chocolate a week had a 24 percent lower chance of being hospitalized for or dying of heart disease than women who ate chocolate less than once a week.
Chocolate also appears to have an effect on cholesterol levels. Researcher Midori Natsume found in his study published in February 2011 that the polyphenols in cocoa boost levels of high-density lipoprotein or HDL, the "good" cholesterol that is beneficial to our health, and also decrease levels of low-density lipoprotein, LDL, the "bad" cholesterol. Cholesterol levels impact cardiac and overall vascular health.
There also seems to be an affect on insulin sensitivity, a state the reduces the chance of diabetes, brought about by the chemicals in chocolate. A 2005 study found that, in otherwise healthy people, short-term administration of dark chocolate served to decrease their overall blood pressure and increase their insulin sensitivity. More research is needed, but this impact on our metabolic processes shows great promise.
Choosing the Right Chocolate
So, chocolate has been shown to be beneficial to your health. Does that mean you should run out to the grocery store and stock up on candy bars? Not exactly. Despite the demonstrated health benefits, chocolate, especially mass-market chocolate you'd buy at your neighborhood grocer, is quite high in fat and calories. To get the most health benefits with the fewest undesirable ingredients like added fat and calories, choose dark chocolate with a high percentage of cacao. Shirley Perryman, MS, RD, a food science and human nutrition specialist from the University of Colorado, recommends selecting dark chocolate that contains at least 70 percent cocoa and limiting your daily portion to around an ounce.
References
- "American Journal of Clinical Nutrition;" Flavonoids: a Review of Probable Mechanisms of Action and Potential Applications; Robert J Nijveldt et. al.; October 2001
- "Journal of Agricultural and Food Chemistry;" Cacao Polyphenols Influence the Regulation of Apolipoprotein in HepG2 and Caco2 Cells; Midori Natsume, Ph.D., et. al.; February 2011
- "European Heart Journal;" Chocolate Consumption in Relation to Blood Pressure and Risk of Cardiovascular Disease in German Adults; Brian Buijsse, MD. et. al.; March 2010
- "Archives of Internal Medicine;" Habitual Chocolate Intake and Vascular Disease: A Prospective Study of Clinical Outcomes in Older Women; Joshua R. Lewis, BSc, PhD, et. al.; November 2010
- "American Journal of Clinical Nutrition;" Short-term Administration of Dark Chocolate is Followed by a Significant Increase in Insulin Sensitivity and a Decrease in Blood Pressure in Healthy Persons; Davide Grassi, et. al.; March 2005
- University of Colorado: "Chocolate is a Healthy Treat;" Shirley Perryman, MS, RD; February 2010
Member Comments