There is no shortage of studies claiming the health benefits of chocolate—but on the other hand, regular consumption is discouraged by anyone trying to reach a healthy weight. Where is the middle ground for chocolate, and how can it be consumed as a health food?
The Good
Chocolate has been touted as a health food because of its antioxidant properties. Antioxidants help the body to resist damage that is caused by free radicals resulting from aging and environmental factors. The antioxidants in chocolate come from flavonols, a type of flavonoid found in cocoa beans. In addition to their antioxidant properties, flavonols also help to improve blood flow to the heart and brain and can lower blood pressure.
It also turns out that the fat in chocolate is not as dangerous as one might think. The fat in chocolate comes from cocoa butter, which contains oleic acid, stearic acid, and palmitic acids. While oleic acid is a monounsaturated fat that is good for the heart, the other two are saturated fats. This sounds unhealthy, but stearic acid has actually been shown to have a neutral effect on cholesterol.
The Bad
Unfortunately, not all types of chocolates have high levels of flavonols. The more that chocolate is processed to remove its bitter taste, the more flavonols are lost. Most chocolate bars and chocolate products that you can purchase in the store are highly processed.
There is also no current serving size that indicates how much chocolate you need to consume in order to enjoy cardiovascular benefits. Additionally, the added sugar and calories in many chocolate products can lead to weight gain, which contributes to heart disease and high blood pressure.
Considerations
The research shows that you don’t need to feel guilty about enjoying a small piece of chocolate in moderation. Seek out unprocessed chocolate when possible. You could even try adding plain, unsweetened cocoa to your milk or oatmeal.
Keep in mind that flavonols are also found in many other foods, like vegetables and fruits. You can get similar benefits from things like onions, apples, and tea.
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