Which Kinds of Chocolate Are Good For You

Before you put down that chocolate bar your secret indulgence may be just what your heart needs. Recent studies show the flavonols in chocolate have been linked to reduction in heart disease, blood pressure and cancer.

What are flavonoids?

Flavonoids are antioxidants which guard against health conditions like cancer and heart disease. Flavonoids are found in many fruits and vegetables such as blueberries, so don't substitute a candy bar for green salad. The powerful antioxidants from flavonoids include flavonols and procyanidins. Both compounds can also be found in grape juice and green tea (EGCG) however the antioxidant found in chocolate is more powerful. Studies show, when people consumed cocoa/chocolate the antioxidants in the blood increases.

The flavonoids, plant chemicals present in chocolate, create the pigment in chocolate. The higher the levels of flavonoids present, the darker the chocolate therefore increasing the potential for more health benefits.

Another study shows cocoa in chocolate helps the body process nitric oxide (NO) a compound critical for healthy blood pressure and blood flow. Some physicians are prescribing two tablespoons of dark chocolate a day, instead of aspirin as studies show the effects of flavonoid rich cocoa/chocolate may reduces the blood's ability to clot, cutting risks for stroke and heart attack.

Possible health benefits from dark chocolate consumption

Reduce cancer risks
Lower heart disease
Reduce risk for cardiovascular disease
Lower high blood pressure
Prevents cavities (minus the sugar)
Enhances memory/alertness

Best chocolate to look for

Chocolate is made from the beans harvested from the cocoa tree. The beans go through an elaborate process as they are first removed from their pod, fermented, dried, roasted and finally ground to produce cocoa mass or cocoa liquor. The end result is then pressed into cocoa butter and cocoa cake and ground up into cocoa powder.

What is dark chocolate

Often referred to as semisweet or bittersweet, dark chocolate contains 70% cocoa solids and very little sugar if any. All dark chocolate is not created equal. When selecting a dark chocolate there are a few qualities you should look for.

What to look for when selecting dark chocolate

70% or more cocoa
Oils derived from cocoa butter rather than oils containing high levels of saturated fats (coconut oil, palm oil). The saturated fats present in cocoa butter have a neutralizing effect on cholesterol.
Pass on chocolates made with hydrogenated and partially hydrogenated oils. Not so great for cholesterol levels.
High quality dark chocolate should be glossy in its appearance not grainy or grayish in color
Avoid drinking milk when consuming dark chocolate to maximize your antioxidant benefit

Inferior chocolates

Milk chocolate only contains 15% cocoa liquor. The milk in milk chocolate binds to the chocolate and depletes the antioxidants otherwise present. It is also higher in fat. White chocolate is technically not really chocolate at all and contains no cocoa solids. It is merely cocoa butter, milk, sugar and vanilla.

The downside of chocolate consumption

High Fat high levels of saturated fats
Sugar
High caloric count
Caffeine anyone avoiding caffeine for other health conditions may want to pass on chocolate.
Migraine headaches the natural chemical tyramine present in chocolate may trigger migraines although studies are not conclusive.

How much can I consume?

The recommended weekly amount of dark chocolate consumption is roughly 7 ounces which is about an ounce of dark chocolate per day. One chocolate one ounce serving yields 136 calories, 1.19 grams of protein and 8.5 grams of fat