Is Dark Choclate Risk OR Benefit for your Health?

 

Chocolate lovers have been around a long time. 16th Century Aztec Emperor Montezuma reportedly claimed cocoa-rich chocolate was a divine drink of the gods, able to build up resistance and fight fatigue. Chocolate's healthful effects are attributable to compounds contained in the cacao beans. Before you satisfy your chocolate craving, consider which variety is most beneficial to your health.

 

Natural Cocoa

Most commercial chocolates are highly processed foods, combining natural cacao and various amounts of sugar, milk, fat and other ingredients. Although cacao content in a product is listed as the percentage derived from the bean, it may include three components: chocolate liquor, cocoa butter and cocoa powder. For example, Ghirardelli's 60% Dark Chocolate Squares refers to a product containing 60 percent chocolate liquor and cocoa butter and 40 percent sugar, vanilla and other ingredients. The percentage of cacao also represents the product's taste and color. The higher the percentage, the more bitter the flavor and darker the color.

Heart Health

Chocolate contains more antioxidants than fruits and vegetables. Flavanols are the primary antioxidant found in chocolate and cocoa powder. Dark chocolate has a higher flavanol concentration than milk or white chocolate. Flavanols help decrease "bad" cholesterol concentrations in the bloodstream. Researchers at the University Hospital in Zurich, Switzerland, reported that dark chocolate reduces plaque formation in arteries. In the November 2007 issue of "Circulation," Dr. Andreas Flammer and colleagues found consumption of 1 oz. of 70 percent cacao dark chocolate decreased plaque formation better than chocolate without flavanols.

Blood Pressure

Dark chocolate also reduces blood pressure, according to Dr. Karin Ried and colleagues at the University of Adelaide, Australia. The researchers analyzed studies, conducted between 1955 and 2009, that investigated the effects of 50 to 70 percent cacao on blood pressure. Ried stated in the 2010 June issue of "BMC Medicine" that dark chocolate is superior to white and cocoa-free chocolate in reducing hypertension.

Insulin Resistance

Insulin resistance improves with occasional consumption of dark chocolate, according to Dr. Davide Grassi from the University of L'Aquila, Italy. Grassi and American colleagues at Tufts University in Boston looked at the effects of consuming 3.5 oz. of chocolate daily for two weeks in persons with impaired glucose tolerance. The researchers theorized in the September 2008 issue of "Journal of Nutrition" that flavanol-rich dark chocolate enhances nitric oxide release. Nitric oxide promotes insulin release from the pancreas and helps normalize blood sugar levels. More research is needed, however, before daily chocolate consumption can be recommended for persons already diagnosed with diabetes.

Considerations

Knowing the cacao content in a chocolate treat is important when choosing healthier options. But careful inspection of food labels should also include looking at fat and sugar content. Chewy caramel and nuts add calories that may lead to weight gain. Until further research reveals the best portion size for health benefits, enjoy your dark chocolate in 1-oz. servings a few times a week.

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