Are you one of those people who lives for chocolate? Few foods elicit as much mouth watering response as chocolate does. Chocolate is made from the seed-like nibs of the Theobroma cacao tree pods. By the way, the transformation of the original name “cacao” into “cocoa” is believed to be the result of an English shipping clerk’s spelling error. But, no matter--whatever you call it, it’s good!
It has recently been confirmed that chocoholics live longer than people who never eat chocolate. You know we live happier! Remember, though, to watch your portion sizes and choose the darkest chocolate possible. Cocoa, cacao, or chocolate liquor should be the first ingredient on the label (chocolate liquor is the raw cacao liquid, not an alcohol). One ounce a day is good. More is fine if you are one of those lucky people who can afford the sugar and calories, but most of us cannot. Organic or high quality natural chocolates are free of harmful additives and are my first choice.
I am very picky about the chocolate I eat, partially because of my history as a pastry chef, and mostly because of my insistence on pure, additive free, and organically and/or sustainably grown ingredients. I am also partial to dark, bittersweet chocolate, which is good since this is the healthiest form of cocoa.
I recently began distributing a very special chocolate called Chava Vital Chocolate by Waiora, because not only does it meet my exceptionally high standards, it contains a unique crystalline mineral called zeolite that is a well-studied natural chelator. This means that it helps your body get rid of harmful heavy metals, something virtually all of us could benefit from. Chava has also been fortified with extra high potency cocoa flavonoids. Because of its high antioxidant capacity (ORAC) of 465,100 units compared to around 13,000 for the same amount of regular dark chocolate, it is considered a functional food. For more information on Chava, you can go to http://mychava.com/885898.
As a special treat for yourself or a loved one, I also highly recommend a visit to Earth & Sky Confections on Main Street in Jonesborough, TN. Their artisan chocolates use high quality ingredients and take advantage of locally available herbs and flavorings whenever possible. I offer some rich chocolate recipes in my 02/09 newsletter, in case you want to fix a special homemade treat.
History
Theobroma means “food of the gods”, though chocolate’s original Aztec name, xocoatl, meant “bitter water” (taste a little unsweetened cocoa, and you’ll understand why). The first hot chocolate, made with water and hot peppers, was enjoyed mainly by the Aztec nobility. Said to be an acquired taste, early Europeans didn’t really care much for it, though it became a fashionable beverage among Spanish nobility. By around 1600, the addition of sugar had begun to transform it into the popular food it is today. Sir Hans Sloane, an 18th century royal English physician, substituted milk for water and sold the sweetened hot chocolate drink in his apothecary shop. His secret recipe was later acquired by the Cadbury brothers. In the early 1800’s, a Dutchman by the name of van Houten, developed a technique for separating the cocoa butter from the nibs, and the resulting cocoa powder opened the door for more luscious chocolate possibilities. The rest, as they say, is history.
Some form of hot chocolate is the breakfast drink of choice in countries all over the world, and millions of pounds of chocolates are sold every year, especially around Valentine’s Day. Chocolate and nuts is a match made in heaven. When I moved back to the US from Costa Rica, my daughters and I were thrilled to find one of our favorites, Nutella, an Italian hazelnut and cocoa blend, in local grocery stores. More recently, I have found peanut and almond butters with cocoa, and I find them even better as they are less sweet. Chocolate covered goji berries, raisins, and more are also great choices. I know of very few people who do not enjoy chocolate in some form.
Some benefits of chocolate
Keep in mind that the benefits of chocolate are due to the cocoa constituents only. The addition of milk and sugar has been shown to cancel out many of the beneficial properties of chocolate including those related to cardiovascular health.
Many of chocolate’s 400+ chemicals act as antioxidants. Flavonoids, especially, are known for a wide variety of benefits, including improved blood flow and arterial wall health, improved cholesterol profiles, reduced inflammation, and improved energy. About one third of the fat in cocoa butter is oleic acid, the good monounsaturated fat found in olive oil.
Several studies have found that small amounts of very dark chocolate may improve insulin sensitivity, and can support weight management goals—one reason why I allow my weight loss clients to have up to one ounce of chocolate a day.
I laughed when my older daughter claimed that chocolate calmed her cough, but she turned out to be absolutely correct. I figured it was the soothing coating action of the cocoa butter, and that may be valid, but studies have found that theobromine itself inhibits cough at a neurological level. Won’t your children love you when you tell them they must suck on a small piece of chocolate for their cough?! Amazing stuff, chocolate.
Several chemicals like tryptophan, theobromine, and dopamine may contribute to the “feel good” effects of chocolate, but may also cause the adverse effects that some people experience after eating chocolate.
Caffeine
Many people ask me about the caffeine content of chocolate but this concern is really unfounded. There is virtually no caffeine in cocoa, as what little there is appears to be contained in the hulls which are discarded prior to processing. Theobromine, however, can act as a stimulant, causing some people to experience a response similar to that of caffeine.
Downsides and Cautions
While chocolate is generally safe for most people, there are a very few who are allergic or sensitive to the compounds in cocoa. I am very thankful that chocolate isn’t a migraine trigger for me, but it is for many unfortunate people. People on MAO inhibitors may experience dangerous hypertension by eating chocolate, as well, so be aware of this potential problem.
Pets
Cocoa in any form is harmful to pets, as they cannot breakdown or excrete theobromine like humans can. Unfortunately, dogs are especially drawn to chocolate. Keep chocolates really out of their reach, especially around Christmas, Valentine’s Day, and Halloween! One of my small dogs learned to open kitchen cabinets and drawers, or climb onto high tables (via chairs!) to get to forbidden foods, and we had several close calls!
Beware of the newly popular cocoa mulches for gardens, as these do contain dangerous amounts of theobromine in them, and dogs apparently will eat this stuff.
In closing my portion of this page, my final comment is: choose the darkest, best quality chocolate you can find, and enjoy small portions in health and without guilt!
Studies on Health Benefits of Chocolate
The following health information is quoted directly from Consumer Lab.Com, an independent supplement testing laboratory that provides unbiased scientific results.
Chocolate is rich in antioxidants in the flavonol family, substances similar to those found in green tea, red wine, grapes, soy and other potentially healthful foods. However, this alone is not enough to prove that chocolate provides any health benefits. In gigantic studies of other strong antioxidants, such as vitamin E, none of the hoped-for benefits materialized. Only double-blind, placebo-controlled studies can prove a treatment effective, and for chocolate few have been performed. (For information on why such studies are essential, see Why Does This Database Rely on Double-Blind Studies?)
Nonetheless, some potential benefits have been seen in preliminary trials. A controlled study of 20 males with mild hypertension compared the effects of 100 g daily of a flavonol-rich dark chocolate as compared to a flavonol-free white chocolate.1 Results appeared to indicate that the dark chocolate produced improvements in blood pressure. A subsequent study of similar design, this one enrolling 44 people with mild hypertension, found that a much lower dose of dark chocolate (6.3 g daily), also significantly reduced blood pressure levels.11 And, a review including several additional studies drew the same conclusion regarding chocolate's modest yet favorable effect on blood pressure.12
Chocolate has also shown some promise for improving cholesterol profile. In one study, 57 people with high cholesterol were given either a standard snack bar or a snack bar enriched with cocoa flavanols.7 Over 6 weeks, the results appeared to indicate that cocoa improved cholesterol levels to a greater extent than placebo. Two other preliminary studies found evidence that consumption of chocolate can improve levels of HDL ("good") cholesterol.9,10
One double-blind study failed to find that flavanol-rich cocoa improved blood vessel health in people with established cardiovascular disease.3
Besides flavonols, chocolate contains a fat called stearic acid. Although it is a saturated fat, stearic acid is hypothesized to have cardiovascular-preventive benefits. However, this is not yet proven.2
Like other antioxidants, consumption of high flavonol cocoa might also offer some protection to the skin from UV damage.4 This could, in theory, help prevent sunburn, reduce symptoms of photosensitivity, and help prevent age-related skin changes. However, the benefits would be small compared to standard sunblock.
An unpublished double-blind study (available only in the form of a press release) reportedly found that dark chocolate is helpful for chronic fatigue syndrome.8
The theobromine in cocoa, besides being a stimulant, might also have a cough-suppressant effect.5
Dosage
In studies, the typical daily dose of flavonols from chocolate thought to offer a beneficial effect range widely from 30 to 500 mg per day.
Resources and References
1. Grassi D, Necozione S, Lippi C et al. Cocoa Reduces Blood Pressure and Insulin Resistance and Improves Endothelium-Dependent Vasodilation in Hypertensives. Hypertension. 2005 Jul 18. [Epub ahead of print]
2. Ding EL, Hutfless SM, Ding X et al. Chocolate and Prevention of Cardiovascular Disease: A Systematic Review. Nutr Metab (Lond). 2006 Jan 3. [Epub ahead of print]
3. Farouque HM, Leung M, Hope SA et al. Acute and chronic effects of flavanol-rich cocoa on vascular function in subjects with coronary artery disease: a randomized, double-blind, placebo-controlled study. Clin Sci (Lond). 2006 Mar 22. [Epub ahead of print]
4. Heinrich U, Neukam K, Tronnier H et al. Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. J Nutr. 2006;136:1565-1569.
5. Usmani OS, Belvisi MG, Patel HJ et al. Theobromine inhibits sensory nerve activation and cough. FASEB J. 2005;19:231-233.
6. Cannon ME, Cooke CT, McCarthy JS. Caffeine-induced cardiac arrhythmia: an unrecognised danger of healthfood products. Med J Aust. 2001;174:520-521.
7. Polagruto JA, Wang-Polagruto JF, Braun MM, et al. Cocoa Flavanol-Enriched Snack Bars Containing Phytosterols Effectively Lower Total and Low-Density Lipoprotein Cholesterol Levels. J Am Diet Assoc. 2006;106:1804-1813.
8. Health Benefits of Chocolate Revealed. Hull and East Yorkshire Hospitals NHS Trust website. Available at: http://www.hey.nhs.uk/pdf/media/chocolate.pdf. Accessed December 21, 2006.
9. Baba S, Osakabe N, KatoY, et al. Continuous intake of polyphenolic compounds containing cocoa powder reduces LDL oxidative susceptibility and has beneficial effects on plasma HDL-cholesterol concentrations in humans. Am J Clin Nutr. 2007;85:709-717.
10. Baba S, Natsume M, Yasuda A, et al. Plasma LDL and HDL cholesterol and oxidized LDL concentrations are altered in normo- and hypercholesterolemic humans after intake of different levels of cocoa powder. J Nutr. 2007;137:1436-1441.
11. Taubert D, MD, Roesen R, Lehmann C, et al. Effects of low habitual cocoa intake on blood pressure and bioactive nitric oxide. JAMA. 2007;298:49-60.
12. Hooper L, Kroon PA, Rimm EB, et al. Flavonoids, flavonoid-rich foods, and cardiovascular risk: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2008;88:38-50.