Dark Chocolate’s Delicious Health Benefits
Of all the nutritional advice and information that’s come out in the last several years, the fact that chocolate contains beneficial nutrients is probably one of the most appreciated. Dark chocolate contains flavanols, compounds that act as powerful antioxidants. That may be why consuming dark chocolate has been shown to help improve blood flow, lower risk of heart disease, and lower blood pressure levels.
Antioxidants are substances that help repair damage to your cells caused by environmental contaminants and naturally occurring bodily processes. Antioxidants fight against “free radicals,” molecules that can cause a type of cell damage called oxidation. Too much oxidation in the body can cause LDL (“bad”) cholesterol to form plaque on artery walls, among other negative consequences. But, before you make chocolate a frequent part of your daily diet, it’s important to understand the differences between dark and milk chocolates and the risks of consuming too much of any type of chocolate.
Chocolate 101
Cacao (or cocoa) beans that have been roasted and ground are combined with sugar and cocoa butter to make chocolate. Many varieties of chocolate also contain vanilla and an emulsifier, such as soy lecithin, to make the chocolate smoother.
The higher the percentage of cacao in the mix, the higher the flavanol content, and the greater the health benefits. Milk chocolate is much lower in flavanols and much higher in sugar; for example, a milk chocolate bar averages more than five teaspoons of sugar per 1.4-ounce serving, while a dark chocolate bar with 70 percent cocoa averages three teaspoons of sugar, and a bar with 85 percent cocoa averages one teaspoon of sugar per serving. Studies showing health benefits of chocolate typically use products that contain at least 70 percent cocoa.
Chocolate contains saturated fat found naturally in cacao beans and cocoa butter; however, it’s in the form of stearic acid, which does not appear to have the same negative impact on heart health as other saturated fats from animal sources. Chocolate also contains oleic acid, which is a healthy, monounsaturated fat.
Cocoa powder is also a good source of antioxidants, but avoid cocoa powder that has undergone Dutch processing. This process includes treating the cocoa powder with an alkali to neutralize cocoa’s natural acidity. The flavor of Dutch cocoa powder is milder and less bitter than unprocessed cocoa powder, but it also contains far fewer antioxidants.
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