"This may sound silly, but what's the scoop with chocolate? I hear that it is good for you - minus the sugar. So what exactly is good and does it refer to cocoa beans unsweetened? I like intense flavors and chocolate is intense."
That's a good question. I think we should all recognize that a lot of research has been done on chocolate, but a great deal of that research was funded by the chocolate industry and interest groups, and, therefore, not to be trusted. And we also have to recognize that much of this research did not include "co-factors (i.e., added sugar, corn syrup, milk fats/dairy cream, hydrogenated oils, etc.)," all of the other ingredients in the chocolate, some detrimental. So, conclusions are sometimes conflicting. I also tried to concentrate on research and conclusions drawn recently.
Let's just state a fact and get it out of the way: Unprocessed chocolate has no sugar in it and is really quite bitter.
That being said, what are the good things about chocolate? I mean, besides taste.
1. Its nutrient profile is quite impressive, rivaling more commonplace fruits and vegetables: Vitamins B1, B2, B3, B5, B6, Vitamin C, copper, calcium, phosphorus, iron, magnesium, zinc, manganese, vitamin E, and high polyphenols and flavonoids. The last two are powerful antioxidants that provide significant health benefits. A cup of cocoa contains nearly twice the antioxidants of a glass of red wine, and up to three times those found in a cup of green tea.
2. Dark chocolate is loaded with key neurotransmitters like tryptophan, serotonin, and dopamine. These chemicals can suppress one's appetite and block the pathway that leads to food cravings.
3. In some studies, those who ate dark chocolate had a significant drop in blood pressure (by an average of 5 points for systolic). Those who ate white chocolate did not.
4. Eating chocolate releases endorphins in the brain, which act as pain relievers. Cocoa products also contain stimulants such as phenylethylamine, which have an anti-depressant and amphetamine-like effect. They contain pharmacological substances such as n-acetylethanolamines that are related to cannabis (marijuana), and they have compounds that stimulate the brain to release an opiate-like substance called anandamide.
5. The sugar in chocolate may reduce stress and have a calming effect.
6. Eating chocolate may reduce the risk of heart disease and cancer. Several studies have suggested that the addition of copper through chocolate can protect the body against colon cancer.
7. Studies have shown that consuming a small bar of dark chocolate every day can reduce blood pressure in individuals with high blood pressure. Dark chocolate has also been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent.
The bad things about chocolate:
1. Sugar is a well-known cause, contributing or aggravating factor with a host of medical conditions that includes heart disease, insulin and blood sugar disorders, mood disorders, immune system disorders, leukemia, dental caries, yeast infections, depletion of essential nutrients, osteoporosis, obesity and others.
2. Chocolate has an addictive quality. When drugs are used to block the brain's opiate receptors, the desire for chocolate (and other sweet and fatty foods) disappears, confirming the addictive nature of chocolate.
3. Consumption of high copper sources such as chocolate and cocoa products can aggravate many high copper-related medical conditions and can create new ones.
4. One-third of the fat in chocolate is bad for you. (But that also means that two-thirds of the fats (especially oleic acid, which is found in olive oil) is good for you.)
So, with all this information, what is "healthy" chocolate?
A. It has not been alkalized (dutch processed) with chemicals that wash away the nutrients.
B. It has been cold-pressed rather than heated.
C. It contains at least 70 percent cocoa.
D. It contains cocoa butter instead of milk fats or hydrogenated oils.
E. It contains natural, low glycemic sweeteners.
So, what's a good prescription for eating chocolate, which means, how much and how often?
Science Daily reported last month that "6.7 grams of chocolate per day represent the ideal amount for a protective effect against inflammation and subsequent cardiovascular disease." They cite findings published recently in the Journal of Nutrition, findings from one of the largest epidemiological studies ever conducted in Europe, the Moli-Sani Project, which has enrolled 20,000 inhabitants of the Molise region. The sample of people who have moderate amounts of dark chocolate regularly have significantly lower levels of C-reactive protein in their blood -- in other words, their inflammatory state is considerably reduced (17 percent).
The study suggests that "less than half a bar of dark chocolate (70 percent cocoa) consumed during the week may become a healthy habit." If you want to take a look at that Science News article with the details of the study, look here.
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