All About Chocolate: The Health Benefits & Ugly Truths
"Nine out of ten people love chocolate, the tenth lies."- John Tullius
Chocolate has got to be the most universally loved food on the planet. While I don’t have scientific evidence to back up that statement, I do have plenty of other evidence to suggest the health promoting benefits of chocolate.
The Health Benefits of Chocolate
Most of us grew up with the idea that chocolate was bad for us, putting it on the naughty list of foods. But as it turns out, chocolate, (cacao seeds from the Theobroma Cacao Tree more precisely) may be good for us, beyond just being a deliciously pleasurable treat.
Raw cacao has many scientifically proven health promoting benefits:
it’s rich in phytochemicals, namely polyphenols and flavanols, antioxidant compounds that have been shown to increase blood flow to the brain (1)
it has been show to improve cognitive function, blood pressure and insulin resistance and decrease the risk of Type 2 diabetes (2)
it may inhibit oxidative stress, and promote (HDL) good cholesterol (3)
it has positive effects on wrinkles and skin elasticity and may improve skin appearance (4)
Not all chocolate was created equal
The bad press that landed chocolate on the naughty list wasn’t all lies. The ugly truth is that much of the chocolate on the market has been overly processed to be addictive, causing us to overindulge in high calorie poor quality chocolate which has been blamed for acne, weight gain and elevated levels of blood sugar, all of which have nothing to do with the cacao content and everything to do with the added sugars, emulsifiers and unhealthy fats that are designed to appeal to our taste buds.
That said, there is a way to enjoy the health benefits of chocolate without all the additives:
Chose Dark Chocolate with 85% cocoa content or higher (and avoid white chocolate which has little to no cacao content). The higher the cocoa content, the lower the sugar content and the less likely you are to eat the entire bar in one sitting. A square of two of dark chocolate is usually enough to curb a craving for most people. Dark chocolate is a good source of magnesium (36 mg per 100 kcal serving), an important mineral for protein synthesis, muscle relaxation, and energy production, as well as iron with 1.9 mg per 100 Kcal or 25% of the recommended daily intake (6).
Opt for raw cacao powder instead of dutch processed cocoa powder. Raw cacao powder is made from cold pressed unroasted cacao beans while dutched processed cocoa powder is raw cacao powder that has been roasted at high temperatures which changes it’s molecular structure and degrades the polyphenol content responsible for many of it’s health benefits.
Chose organic chocolate as it may have more polyphenol content vs conventional chocolate. Studies have shown that organic plants can accumulate phytochemicals that enhance their nutritional value (7).
Chose fairtrade chocolate, to support cocoa farming communities who depend on growing cacao beans for their livelihood. Fairtrade practices ensure that farmers are paid fair prices for their production and guarantees humane working conditions without forced child labour.
Let them eat chocolate, but not too much
Fortunately, with a bit of extra attention, you can have your chocolate and eat it too.
Just remember, as appealing as chocolate and it’s many benefits are, it’s important to listen to your body. Just because something is universally classified as healthy, it doesn’t necessarily make it healthy for you.
You may love chocolate, but it may not always love you back.
For instance, chocolate is rich in arginine, an amino acid that could potentially cause cold sores in someone who is prone to them, so if that’s you, take easy with the chocolate when you have a cold sore. Also, chocolate has been said to possibly trigger migraines and exacerbate symptoms of acid reflux (5), so if you experience these symptoms, limit your chocolate intake and see if it helps.