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Is Chocolate Good For You?

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What do Valentine’s Day, Easter and Halloween have in common? Besides being holidays, they mark occasions when people stuff themselves with chocolate. Chocolate is undeniably a popular treat, but many have suggested that moderate consumption may have health benefits like brain stimulation and even cancer prevention. Is this wishful thinking, or could a Hershey bar be your ticket to longevity?

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Yes

By: Richard van Beek (Healthy Chocolate Health Specialist)

Chocolate Can Be Very Good for You



Over the centuries, chocolate has come full circle. Most of the modern world currently views chocolate as a tasty but quite unhealthy indulgence meant for only occasional consumption.

But scientists are rediscovering what ancient Mesoamericans knew centuries ago: chocolate can be very good for you.

However, not all chocolate is created equal. Most candy bars and chocolate foods commonly found in grocery stores are typically high in refined (white) sugar, milk fats and hydrogenated oils--ingredients that replace the truly healthful nutrients found in cocoa.

What makes chocolate healthy is the chocolate itself--that is, the pure cocoa that comes from the bean of the cacao plant. Studies confirm that the chocolate products with the highest levels of polyphenols and procyanidins should contain at least 70 percent pure cocoa powder. What this means is that, while it’s not necessarily bad to have “milk” chocolate (which contains a higher percentage of cream or milk), the more pure cocoa the chocolate contains, the more beneficial it will be.

Chocolate Can Protect the Cardiovascular System



The heart-protective effects of cocoa are probably the most documented. Dozens of studies confirm its ability to protect by counteracting free radical oxidation and blood vessel inflammation, improving blood platelet function, decreasing blood clotting, increasing HDL ("good") cholesterol, reducing LDL ("bad") cholesterol levels, increasing prostacyclin activity (which helps blood vessels to relax) and reducing blood pressure.

A 2007 study published in the Archives of Internal Medicine analyzed the effect of tea and cocoa on blood pressure. Researchers found that consuming foods rich in cocoa may reduce blood pressure, while tea appeared to have no effect. In fact, the benefits of cocoa on blood pressure were similar to those of standard pharmaceutical prescriptions, including beta blockers.

Additionally, a team of scientists from the Harvard School of Public Health reviewed close to 140 studies on the relationship of chocolate and cocoa to cardiovascular health, and concluded that regular chocolate consumption should decrease the risk of cardiovascular-related conditions.

Chocolate Can Help in Diabetes Treatment



Chocolate’s heart-protective benefits may also be helpful to diabetics, as the majority of diabetes-related deaths result from cardiovascular conditions such as atherosclerosis, infarction, stroke and peripheral vascular disease.

A 2005 the study from the University of L’Aquila in Italy and Tufts University suggests that flavanols present in chocolate can protect the cardiovascular system and can improve the utilization of insulin in diabetic patients. The findings indicate that flavanols can lower blood pressure and lower overall blood fat levels. The researchers also discovered that even the short-term administration of dark chocolate can result in significant improvement in insulin sensitivity.

Getting Enough Antioxidants to Meet Our Body’s Needs



Science is just in its infancy in determining what types of antioxidants are needed and in what amounts. The main tests to measure a product’s antioxidant content are known as the ORAC (oxygen radical absorbance capacity). Cocoa has very high antioxidant levels in terms of ORAC. The FDA has recommended that we digest a minimum of 4,000 to 5,000 ORAC a day. Both dark chocolate and the açai berry contain numerous types of high-quality antioxidants in large amounts. Additionally, cocoa can provide an excellent source of vitamins, minerals and fiber.

It has been estimated that less than 1 percent of Americans get enough antioxidants a day to meet their needs. Dark chocolate is a simple and very effective way of adding antioxidants to our diet.

Finding High-Quality Chocolate



When selecting your chocolate, look for the following characteristics:

Choose dried, not roasted, cocoa beans that have been washed and thoroughly cleaned.

Avoid chocolates that have undergone any alkalization or "dutching" processes, which can neutralize the effects of nutrients in the beans, as well as interfere with its antioxidant potential.

Also look at the ingredients--a healthful chocolate product should have cocoa butter and cocoa solids as primary ingredients, not milk fats or hydrogenated oils. Avoid chocolate products high in refined sugar, corn syrup and/or preservatives. Instead, good sweetening agents include low-glycemic sugars such as unprocessed crystallized cane sugar, fructose and agave syrup. Sugar alcohols such as erythritol are also a good alternative.

Remember, bitter is best. Although milk chocolate isn't "bad," studies have confirmed that chocolate products with the highest antioxidant activity contained at least 70 percent pure cocoa powder.

Also consider a healthful chocolate beverage, as they are an effective supplement delivery option designed for maximum nutritional effect. Cocoa products combined with other nutrients and/or antioxidant compounds, such as those with berry ingredients like blueberry or açai berry, can also be healthy.

Only in Moderation

By: Andrea Giancoli (American Dietetic Association)

What Is Chocolate, Exactly?



Let's first make it clear what we're talking about here when we say "chocolate." Typically when we think of chocolate, candy bars, fudge and cake come to mind. But where does chocolate originate from and how did it gain a reputation as a "health food"?

Chocolate comes from the seeds of the tropical plant Theobroma cacao. These seeds are ground into a paste called chocolate liquor, which contains potentially beneficial phytochemicals called flavanols. These "healthy" compounds are what give dark chocolate its "good" name. The down side is these flavanols make the chocolate liquor quite bitter--not exactly the sweet and creamy taste you expect from that delicious milk chocolate bar!

To make it taste better and fit for commercial consumption, manufacturers process the chocolate liquor via fermentation, drying, roasting, alkalizing and so on. All of this processing can deplete the chocolate of those naturally occurring flavanols that may have health benefits.

Then to top it off, manufacturers add sugar, fat and or milk to the chocolate to make various confections. This, of course, adds lots of calories, which in turn gives chocolate its "bad" name.

Why Cocoa Flavanols?



The upside of chocolate is the naturally occurring flavanols found in the cocoa beans. Some studies have found that flavanol-rich dark chocolate may protect against cardiovascular disease by promoting healthy blood flow, decreasing risk of blood clots and reducing LDL cholesterol.

The less processing, the more flavanols the chocolate will contain. But remember, these heart-healthy compounds are bitter and often purposely processed out of the final product for better taste. It is the very dark chocolate (think baking chocolate) that has undergone the least amount of processing and that contains the highest amount of the flavanols. Milk chocolate has virtually none. Dutch cocoa has also been depleted of flavanols.

If you're eating chocolate for the health benefits, go for small portions of dark chocolate that boasts a high flavanol content. Steer clear of the typical confections like candy bars, fudge, cake, etc., which will merely add calories to your diet. If you're indulging in chocolate as a treat in any form, well, then we need to talk about moderation. Even dark chocolate can be high in calories, as sugar and fat is usually added.

Don't Forget the Calories!



No matter how you slice it, most chocolate products come with lots of calories. Don't use chocolate's "heart-healthy" reputation as a license to overeat. Moderation always has a place. Eating too much of anything can contribute to obesity.

If you love milk chocolate, enjoy it in small quantities that will satisfy your craving without breaking your calorie bank. You won't reap any heart health benefits because they've been processed out. But if it makes you happy and you're able to keep your portions under control, then chocolate can be a healthy pleasure.

If you prefer dark chocolate, even though you may be consuming heart-healthy flavanols, you are still taking in calories from sugar and fat. Too much of a good thing is no longer a good thing and in fact can result in the opposite effect: weight gain and cardiovascular risk.

Bottom line, chocolate isn't exactly a health food, although some of its naturally occurring compounds are promising. Enjoy it in moderation and you will reap a balanced benefit.

Answers. 18 helpful answers below.

    • by RosieGHM Jetpacker on February 13th, 2010
      voted: Yes

      RosieGHM Jetpacker

      Yes but only Dark Chocolate. Milk chocolate has no nutritional value but the darker the chocolate the better it is. If you eat an ounce of dark chocolate daily and add a handful of almonds/walnuts with that you are doing your body a lot of good. A pound of chocolate? Not so good. But an ounce a day is the way to go!

      No comments. Post one | Permalink

    • by Always Ready - COAT of courage on February 13th, 2010
      voted: Yes

      Always Ready - COAT of courage

      Chocolate rocks.

      No comments. Post one | Permalink

    • by euneirophrenia on December 12th, 2009

      euneirophrenia

      Does it matter? I think the more expensive more "real"/not as processed chocolate is better for you to digest, but not as good for your wallet. Where cheaper, more common chocolate you might not get the best, but you get the best for your buck. Really though, is chocolate good for you *compared to what*? The pro in this debate is for chocolate, and the opposing view is... also for chocolate. Is this because the question of 'Which is better for you, processed or unprocessed chocolate?" has an obvious answer?

      1 comment | Post one | Permalink

    • by masonwashereandsowasyourmom on February 21st, 2010
      voted: Yes

      masonwashereandsowasyourmom

      tastey stuff..

      No comments. Post one | Permalink

    • by Ryan10242 on February 25th, 2010
      voted: Yes

      Ryan10242

      Teh real ryan says no

      No comments. Post one | Permalink

    • by pranjit on February 28th, 2010
      voted: Only in Moderation

      pranjit

      most chocolate products come with lots of calories, which is not good for heart or health

      No comments. Post one | Permalink

    • by Brina on March 15th, 2010
      voted: Yes

      Brina

      There has been a recent study done and was on the Todays show Monday March15,2010 (today). Dark Chocolate actually does reduce stress.

      No comments. Post one | Permalink

    • by GreyGreen on March 13th, 2010

      GreyGreen

      I heard that only Dark Chocolate is good for u. I dont favor choco that much becuz it makes u full quickly.. I only like that white-chocolate shit!!

      No comments. Post one | Permalink

    • by Caroline on March 1st, 2010
      voted: Only in Moderation

      Caroline

      Chocolate can be good for you, but eating tons of it is not unless you are very active and burn it off. Dark chocolate contains antioxidants I hear, so I have my organic-style helping every day. :)

      No comments. Post one | Permalink

    • by daveHogan on February 16th, 2010
      voted: Yes

      daveHogan

      At least my dog thinks so...

      No comments. Post one | Permalink

    • by terry on February 13th, 2010

      terry

      ive eat chocolate since i was 2yrs....ilove it ..i eat loads...im healthy,i have my own teeth in good condition /im not spotty or overweight /and im 40

      No comments. Post one | Permalink

    • by challenger1631 on February 9th, 2010
      voted: Only in Moderation

      challenger1631

      In chocolate is to much fat.

      No comments. Post one | Permalink

    • by Nemesis on February 8th, 2010
      voted: Yes

      Nemesis

      Hell yeah!

      No comments. Post one | Permalink

    • by L0v3r b0y on February 10th, 2010
      voted: Only in Moderation

      L0v3r b0y

      Dark Chocolate is good for you, like Dark Hershey kisses and stuff like that. Recesses eh? not so good it might be good to your taste buds but thats about it.

      No comments. Post one | Permalink

    • by Aiyaiyai on February 10th, 2010
      voted: Only in Moderation

      Aiyaiyai

      You don't want bad health now do ya?

      No comments. Post one | Permalink

    • by Rainbowy on February 14th, 2010
      voted: Yes

      Rainbowy

      Studies have shown heart benefits from increased blood flow, less platelet stickiness and clotting, and improved bad cholesterol. If yours blood pressure is high, chocolate may also help. A research at West Virginia's Wheeling Jesuit University suggests chocolate may boost your memory.nother reason to love chocolate is that it is high in oleic and linoleic acids. Oleic acid has so many good benefits to health that it should be put on the nightly news.
      That's all the proof I found. Besides chocolate really tastes good, doesn't it?

      No comments. Post one | Permalink

    • by Siyanor on February 11th, 2010
      voted: Yes

      Siyanor

      The "Only in Moderation" answer basically says "real chocolate tastes bad imho, so chocolate isn't chocolate." Chocolate clearly is good for you. The 8572385728354832 chemicals companies add to it are not.

      No comments. Post one | Permalink

    • by Anti-Semantic - ORIGINAL All-Black Avatar on February 14th, 2010

      Anti-Semantic - ORIGINAL All-Black Avatar

      Why is this even being debated on Answerbag?

      No offense to the online brethren, but random people on an online forum don't really have any business declaring - one way or the other - whether a certain food is healthy.

      This is a question that should be left to experts: doctors, nutritionists, and so forth.

      Vote: ABSTAIN

      No comments. Post one | Permalink

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